Getting on the Right Track
Ready to start getting healthy, but just at a loss where to begin? Below are some ideas to incorporate into your daily schedule to get you moving in the right direction.
Load Up On Fruits & Vegetables
According to the Cleveland Clinic, both fruits and vegetables are loaded with vitamins and minerals that directly boost your immune system’s ability to fight off toxins. While all fruits and vegetables are healthy in moderation, some are better than others when it comes to immunity.
- Citrus fruits (orange, lemon, lime, grapefruit, etc.)
- Berries (acai, elderberry, blueberry, etc.)
- Dark leafy vegetables (spinach, kale, collard, etc.)
Now, you don’t have to eat fruits and vegetables with every meal, but you should be getting at least five servings every day.
Exercise for 30 Minutes a Day or More
Exercise is great for improving your overall health. But, according to MedlinePlus, exercise can also help white blood cells to better travel through your body and target infections as they come upon them.
Yet, exercise is also really effective at reducing the body’s level of cortisol, also known as the stress hormone. With less cortisol pumping through your body, your immune system is given some time to cool off and less likely to develop sicknesses like the cold and flu.
The good news is, you only need about 30 minutes of exercise per day in order to see the effects that it may have on your immune system.
Get Enough Sleep
When you’re asleep, your body and brain take the time to repair themselves. According to the Mayo Clinic, sleep is also the prime time for your body to release cytokines, which help your body to fight off infections.
When you’re not getting enough sleep every night, your body is no longer producing adequate levels of cytokines. In short, this means your body has fewer defenses if an infection or virus finds its way into your system.
Maintain Proper Hygiene
Washing your hands after you use the restroom and keeping yourself clean won’t entirely prevent you from developing an illness. But, basic hygiene can rid your body of any potential germs that are lingering on the surface of your skin.
Make sure you’re washing your hands frequently, especially after using the restroom and before making or consuming food. Also, clean up any wounds that develop on your body’s surface to prevent an infection from sneaking in. Be kind to yourself, keeping good hygiene is more important then you may realize, and has the potential to put your mind in a more positive place.
Cope With Your Stress
When adrenaline and cortisol are at high levels within your body, your system doesn’t work as efficiently. The only way to get around this effect is by identifying your stressors and handling them appropriately.
Some of the healthiest ways to handle your stress include meditation, breathing exercises, physical activity, doing hobbies you enjoy, or even just squeezing a stress ball. Just make sure that you’re not developing a coping style that can be harmful to your health and immunity, like smoking cigarettes or drinking alcohol.
There’s many more practices that you can adopt in your journey, but these minor changes can make the beginning’s of your lifestyle changes more of a reality each day.