How to have a healthy hair care routine in 5 effortless steps
How do I improve my immunity? What should I eat to boost my immunity? What are the dos and don’ts for a healthy immune system? These are some of the most frequently searched questions on the internet. If there’s one thing we’ve learnt in recent years, it is the importance of our health and overall well-being. And if there’s one thing that can assure good health and well-being, it’s a strong immune system. It acts as a shield against the invasion of disease causing germs and bacteria.
Power-up Your Immunity
When it comes to being strong and healthy, strengthening your immune system is like fitness 101. Although the idea of improving your immune system is alluring, the ability to do so has long been elusive. Surely, keeping your surroundings clean and washing your hands regularly can help. But if you’re someone who’s looking to understand the dos and don’ts for a healthy immune system, follow the blog right till the end. We’re here to help you stay fit and uplifted through the nutritional challenges we face today.
Eat a Balanced Diet
Adequate nutrition is essential for optimal immune function. Protein-rich foods like beans, peas, legumes and nuts are known to help promote the formation of anti-bodies and white blood cells. Cruciferous vegetables like broccoli, cauliflower, cabbage and collard greens are rich in vitamin C and help boost immunity. Berries and bell peppers are also enriched with vitamin C. Rich in vitamin D, fatty fish such as tuna, salmon and sardines are also good for the immune system.
Consume Adequate Amounts of Calories
Not consuming sufficient amounts of calories and protein could result in compromising your immune system. And if you’re someone who’s finding it difficult to manage your weight, slight adjustments in your nutrition plan can be very effective. Supplementing your diet with a good multivitamin can help fulfil your body’s nutritional needs. We recommend Xtraday- its distinctive blend is perfect to meet your body’s overall nutritional needs.
A Fixed Sleep Schedule
Getting six to nine hours of sound sleep every night is essential to maintain good health. A wealth of research shows that a good sleep schedule plays an essential role in regulating immune function, and the lack of it is known to have a detrimental effect on your overall well-being.
Avoid consumption of tobacco
In addition to the various documented adverse effects of smoking, studies suggest that the chances of getting colds and respiratory infections is much higher in smokers compared to non-smokers. So avoiding tobacco use will only be helpful in preserving a strong immune system.
Avoid a high-fat diet
Consuming a high-fat diet can be very satisfying at times, but too much of it tends to tamper with the functioning of white blood cells and can upset the balance of bacteria in your gut that can help in immune response.
Avoid excessive alcohol consumption
Studies indicate that overdoing alcohol just once slows your body’s ability to fight germs for upto 24 hours. Drinking too much over long periods of time can affect your body’s ability to repair itself. Over time, continuous drinking could make you more likely to get liver diseases, pneumonia, tuberculosis and certain cancers.
Antioxidants for immunity
Antioxidants are compounds that can counter the effects of free radicals that can damage DNA, cell membranes, and other parts of the cell. Numerous studies suggest a strong link between diets rich in antioxidants and a boost to the immune system. These studies have shown that antioxidant supplementation can significantly improve certain immune responses. Combined with vitamins A, C, and E, antioxidants activate cells that offer tumour immunity amongst the elderly. Antioxidant supplementation has also been known to provide improved immunity against free radicals from environmental sources.
The deficiency of even a single nutrient can have a significant impact on your body’s immune response. Vitamins and minerals like zinc, iron, copper, selenium, vitamins A, B6, C, D and E can help your immune system in several ways. Together they work to promote the health, growth and activity of immune cells.
Strengthen your immunity with Xtraday
Although eating a well-balanced diet can prevent nutrient deficiencies, a good multivitamin/mineral supplement like Xtraday can provide the recommended dietary allowance for optimum nutrition. Xtraday’s unique combination of multivitamins, minerals, antioxidants and immunity boosters fulfil your body’s nutritional needs, boosts immunity, and provides adequate energy to help you take on life’s daily challenges.