Do you find yourself always getting sick during winter? Our immune system is delicate and requires balance and harmony to keep us strong and healthy. Everyone’s immune system will react differently to external factors and it’s important to remember that age, diet, exercise, and stress levels all plays a part in how strong your immune system is. Are you wanting to try and boost your immune system naturally? We’ve got 6 ways to do so!
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Avoid things that are bad for you
This one is simple! Try to avoid things that are bad for your body such as alcohol and smoking. These toxic substances wear down our immune system and contribute to overall bad health. Alcohol can lead to liver failure if consumed in excessive amounts and smoking can cause lung cancer and other respiratory issues. Other side effects of drinking alcohol and smoking can alter the appearance of your skin and hair. It can cause you to break out and make hair dull and brittle. Avoiding these will help to boost your immune system naturally and make you feel better.
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Eat well!
What makes you feel good on the inside makes you feel even better on the outside! What you eat determines how your body functions and can change its appearance, for better or worse. It’s important to sustain a healthy diet and drink plenty of water in order to maintain your immune system. There are, of course, different foods you can have to boost your immune system naturally.
Eating foods rich in Vitamin C such as oranges and strawberries contributes to immune defence by supporting cell function. Garlic is also another great source for helping fight infections within the body. It contains allicin, a compound which has been found to reduce inflammation. Some people even use ginger to help treat forms of nausea and benefit from its anti-inflammatory properties. There's a long history and tradition of different cultures using ginger as an alternative medicine to help fight against the flu and common cold. The benefits of eating healthy can boost your immune system naturally but also give you better looking skin and hair!
If you’re finding it hard to eat all your veggies consider taking vitamins to assist your immune system. Instead of eating 16 eggs, 1.2kg of bananas, or 14 cups of milk a day, simply take one Trico.Lab Good Hair Vitamin to get the recommended daily intake of essential nutrients. It supports hair and scalp health and also skin and nail health.
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Exercise regularly
Whether you’re a gym junkie or a casual walker, exercise is important for maintaining a healthy lifestyle. When we exercise the brain releases endorphins, a chemical messenger that helps relieve pain and stress. According to Healthline, physical activity also stimulates the release of dopamine and serotonin that can help regulate your mood. It’s recommended to exercise about three times a week for at least 30 minutes to help boost your immune system naturally. Activities such as walking, running, cycling, yoga, and swimming are all great options for strengthening your immune system to help fight off infections and viruses.
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Try to keep stress levels low
Balance is key when it comes to your immune system. You may be eating right and exercising often but stress can cause you to become run down and fall sick. Finding a routine that works for you to keep your stress and anxiety levels down will help your immune system over time. Try journaling or meditating to help focus your mind and keep your mental health in check. Your mental health is one of the most important things to look after besides your physical body. If you or someone you know needs help, you can find help and resources here.
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Get enough sleep
Your body needs at least eight hours of sleep a night to function efficiently. During sleep the immune system releases proteins called cytokines, which are needed to fight off infection or inflammation when you’re sick or under stress. They send a message to your white blood cells to prepare to attack the foreign pathogens in your body. When we don’t get enough sleep these proteins aren’t released as regularly and antibodies and cells are reduced as well. There are also some long-term health concerns with lack of sleep and sleep deprivation such as obesity, diabetes, and cardiovascular disease.
If you struggle to get to sleep easily or have had a particularly bad day, there are a few things you can do to help unwind at the end of the day. Try turning off your digital devices such as phones and tablets an hour before you go to sleep to give your eyes and brain a break from the light of the device. You can also drink a warm cup of herbal tea to let the antibacterial properties work to help digestion and get a better sleep. This is why it’s so important to ensure you’re getting the right amount of sleep per night. It’s a great way to boost your immune system naturally while at the same time giving you more energy to get through the next day.
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Personal hygiene
To boost your immune system naturally having good personal hygiene is key. Here are a few simple things you can do to ensure you’re keeping yourself safe from viruses:
- Wash your hands regularly with warm water and soap for at least 20 seconds. This will make sure there aren’t any germs on your hands after coming into contact with a dirty surface. It’s always best to wash your hands before and after preparing food too so there isn’t any cross contamination.
- Cover your nose and mouth with a tissue or handkerchief when sneezing or coughing to avoid spreading germs onto other people or surfaces around you. Always make sure to wash your hands after sneezing to avoid coming into contact with anyone and spreading potential illnesses.
- Clean high-touch surfaces daily and after you have had visitors in your home. This includes door handles, light switches, tables, chairs, and countertops. Use cleaning products that have 70-90% alcohol in them to disinfect these areas to guarantee that you are thoroughly cleaning these high-risk areas.
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