Are you finding yourself going through multiple periods of the year sick? When you get sick does it completely ruin your mood and schedule for a prolonged period of time? If so, then you probably have a weak immune system. No problem though, that is why we are here.
No one likes to be sick. When the body is weak this results in functions of your body slowing down, which only causes frustration. This is understandable. What you should be happy to know though is that there are ways to improve immunity. As always, these will require some lifestyle changes. Honestly though, the trade-off is worth it.
All we will be discussing for this are changes that can be made in areas such as diet, sleep, and substance control.
A change of diet can improve immunity
Consider what you eat on a daily basis. Is it a well-balanced meal with equal amounts of protein, fruits, vegetables, grains, and dairy? Are you keeping saturated fats, sugar, and caffeine at a minimum? For a lot of us, we don’t necessarily put too much overall thought into what we eat. While this can be normal, when health is involved, diet can make a big difference.
For example, when your diet consists of a daily intake of sugary or caffeinated drinks along with dairy and processed meats, eventually you may hit a wall and wonder why you aren’t feeling 100%. This may be because there needs to be a give and take.
If you are going to pick up that coffee filled with caffeine and sugar, there must be a balance of water or a drink that contains vitamins. If you eat a lot of dairy; cheese, milk, or sugary yogurts there must be a balance where vegetables or lean meats come in.
If you can’t avoid picking up the kinds of foods that can lead to problems, then create a balance. Some foods and drinks you want to stay away from consuming daily are:
- Red meats
- Processed meat
- Foods high in sodium
- Baked goods
- Sugary coffee
- Caffeinated drinks
All of these can still be consumed, but in smaller portions, and not as often.
Foods you should consider eating to boost the immune system are:
- Leafy greens: leafy greens such as kale or spinach contain Vitamin C. Vitamin C is an antioxidant that helps to protect the cells from free radicals which can play a role in heart disease and cancer.
- Fish oil: Fish oil can help strengthen cell walls which can help protect the body from viruses and bacteria.
- Berries: Berries contain what are known as flavonoids. These are antioxidants that can help reduce the damage that is done to the cells as well as build up the immune system.
- Citrus fruits: Another kind of food that provides high levels of Vitamin C to the body.
- Nuts and seeds: Not only are they filling, but they also contain levels of vitamins and minerals such as B-6, magnesium, phosphorous, and selenium.
- Chicken broth: Chicken soup contains collagen which can help boost the immune system. No wonder everyone eats chicken soup when they’re sick!
- Yogurt (that does not contain sugar): Yogurt without sugar can contain vitamins such as Vitamin D which can help stimulate the immune system.
A quality sleep schedule can also improve immunity
We will never stop talking about it. Sleep affects everything! Especially immunity.
The growth of cytokines happens during sleep. Its job is to target the infection that is causing your sickness. If you are not getting a sufficient amount of sleep, then the growth of cytokines is paused.
You can think of cytokines as an internal army. They are created during sleep and are responsible for getting rid of the sickness that has taken hold of you. If you do not allow for that needed growth, the recovery process from sickness will last much longer than you want.
Try to stick to a specific sleep schedule. Wake up and fall asleep at the same time, and get that full 8 hours of sleep. Not only will this help your immune system the next time you fall ill, but it will help in so many other areas such as:
- Lower risks for diseases
- Decrease levels of stress
If you need any extra help falling asleep, consider our drug-free, non-habit-forming supplement, Relaxium Sleep. It is designed to help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed and alert.
Avoid heavy consumption of alcohol and smoking
This probably isn’t the first time you are hearing this, but large amounts of alcohol and tobacco are terrible for the body. Especially if you are trying to boost your immune system.
Heavy drinking has been known to lead to a decrease in the frequency of lymphocytes, which are white blood cells. White blood cells are very similar to cytokines, which help fight off and kill bacteria and viruses.
Smoking compromises the balance of your immune system. Not only does it negatively affect the immune system, but it also significantly increases your risk of diseases such as:
- Heart disease
- Lung disease
- Chronic obstructive pulmonary disease
- Eye diseases
- Rheumatoid arthritis
There are far too many risks for both activities, especially smoking. If you are at a gathering and alcohol is around, a drink or two every now and then will not severely impact your immune system. It is only a significant risk when done in large amounts frequently.
We know quitting either of these can be difficult, but that is also why there are resources out there. If you are struggling with quitting alcohol or smoking, consider looking into either of these resources.
Improve your immunity today by making some lifestyle changes
Immunity is important in your fight against sickness. Your body puts so much effort into conserving your health, so it is only fair to treat it with the same respect. These lifestyle changes will do much more for you than simply helping the immune system. They are best practices for a healthy life.
Consider adding a supplement with natural ingredients such as Relaxium Immune. This supplement is designed to support immune function, supply essential antioxidants, and help improve defense against illness.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.