Everyone is looking for the best steps to boost immunity in the midst of COVID19. Many are buying products that promise a “boost” in the immune system. However, there is no evidence to support that we only need to take one or three superfoods to boost our immune system.
It’s always essential to have a combined approach. This means that we need to tweak our current lifestyle using science-backed information in order to boost our immune system not only to fight the coronavirus but also to better our lives.
Here are some science-backed steps on how to boost your immune system:
1. Enjoy the Sunshine
This is one of the simplest and most effective ways to fight harmful viruses. Sunshine can help make the disease-fighting cells in our skin to move fast. It also makes the cells work efficiently, especially during the flu season.
Although the majority of the cities are advised to stay indoors, you can still enjoy the sunshine and help your body make vitamin D by having a cup of coffee or tea near your window or terrace. Get those needed sunshine for at least 10 minutes every day to keep that Vitamin D level.
2. Get Enough Sleep
Sleep is another natural immune booster. Imagine that you’re body is a computer, and when it overheats, you need to rest it and restart your system. This is what sleep does to our body – it reboots our system, and when we lack sleep, our body releases cortisol. Cortisol is a stress hormone that keeps us awake and suppresses our immune system.
In a 2019 study, people who slept for a full eight hours had higher levels of T cells, which are essential for a healthier immune system. Another study conducted in 2015 showed that individuals who slept seven hours a night were four times less likely to come down with a cold compared to those who slept six hours or less.
3. Add Veggies and Fruits to Your Cart
- Elderberries can help fight flu infections. It is high in flavonoids that can help remedy flu, clods, and sinus infections. However, consume cautiously because it’s a diuretic and has laxative effects.
- Add mushrooms in your recipes because it’s high in selenium and B vitamins, which can help your immune system to be in its top form.
- Acai berry is another fruit that you’d want to consume more because it’s a potent antioxidant and stimulator for our immune system. It has been used for the treatment of constipation and cardiovascular diseases.
- Get your iron and selenium needs from oysters, and it also contains zinc and vitamin A to help your immune system function properly.
4. Stay Active
Staying at home may tempt you to avoid exercising, but we suggest that you do the opposite. Remember that working out is a robust activity to boost your immune system. Exercising helps your antibodies and white blood cells to circulate more, which means they can detect the bugs in your body easily.
Being active lowest stress hormone, which also reduces our chances of getting sick. Studies also suggest that exercising can directly affect the way our bodies fight viruses. In a survey conducted by the British Journal of Sports Medicine, respondents who exercised at least five times a week had almost half the risk of coming down with the flu.
You could say that these are just necessary steps to boost our immune system and we couldn’t agree more. However, in times like this, it’s essential to be reminded of the things that we often neglect. Stay healthy, do the necessary steps, and don’t forget to hydrate!