5 Step to Increase Your Immunity

Introduction Your immune system is your first defense against invaders such as bacteria or viruses that make you very sick. You must keep your share of all the opportunities to stay healthy throughout the year and boost your immunity. To do this, here are five steps you can take to begin the process of preparation for mediation.

Step 1 - Eat well

Eating well means getting and boiling a lot of fruits and vegetables in your system. It is enough if you get many nutrients and antioxidants to strengthen your immune system. You especially want to keep selenium, vitamin E, and vitamin C intake on top. Selenium is found in nuts (e.g. Brazil nuts) or fish. As for vitamin E, you can get it in spinach, seeds, and peanuts. Vitamin C is found in many vegetables such as broccoli, spinach, cauliflower, or sweet potato. As for water, drinking too much of it will cause your body to expel toxins like bacteria that can cause illness.

Here are some ideas for your grocery list:

Fish

Fish and especially tuna are an excellent source of selenium. One ounce of tuna provides 30 mcg of selenium. Selenium is a powerful antioxidant and one of the essential minerals for our health and immunity. The recommended daily intake for an adult is 55 micrograms of selenium. Other fish and seafood generally contain 12 milligrams to 20 milligrams of selenium per ounce. Salmon is also an excellent choice to help the immune system. It contains a lot of "healthy fats" (omega-3), which help to strengthen the immune system and reduce the risk of heart disease.

Lentils lentils

If you are vegetarian or vegetarian, lentils are a great alternative to fish. One cup of lentils can give about 6 mcg of selenium. They are a good source of nutrients, fiber, and protein that boost the immune system.

Garlic

Garlic is another vegetable that has a similar effect on our immune system as zinc. According to some research, garlic can keep cold. Some studies have shown that people living with cancer can boost their immunity by consuming garlic.

Blue bars

Berries are, in general, loaded with antioxidants. Blueberry tops all fruits and vegetables in the number of antioxidants. Not only that, but research also shows the power of blueberries on our immune system and lowers the risk of abdominal fat, cholesterol, heart disease, and cancer.

Sunflower seeds

Sunflower seeds are high in vitamin E. One ounce provides 76% of your daily intake, which is 15 milligrams. Vitamin E is also a powerful antioxidant like selenium, which helps fight infection while boosting the immune system.

A diet high in vitamin E and vitamin C, zinc, and selenium can help boost your immune system. Although it is great to eat many healing foods, it is not always possible to provide our body with all the nutrients and antioxidants it needs to stay healthy. When supplementation becomes a great option.

Step 2 - Practice good hygiene

The number one trick to prevent the flu or cold is to prevent your antigen by following good hygiene. This means limiting yourself to exposure to as many viruses or bacteria as possible.

The goal of the virus is to find a host, a cell, in the body. Our natural immune system is our body’s first response, including our skin. Our skin, as the first line of defense, acts as a surface barrier to prevent viruses or bacteria in our body.

Therefore, when we are in the flu season, signs appear to wash your hands everywhere. By washing your hands, you destroy the antigen before it can damage the body. You should wash your hands before every meal, after going to the bathroom or before touching anything (like a handshake) or anything in public. You need to be vigilant as the virus is likely to enter your mouth when you reach your face.

Step 3 - Stay hydrated

Drinking a lot of fluids helps your body flush out the toxins that cause illness. 75% of people are constantly dehydrated, and this is the main reason why many of us fall ill or do not recover quickly from illness. Water is important to get rid of any toxins from our body. If we do not have enough water, we can not get rid of the toxins very fast. Toxins can be in the form of viruses or bacteria. Drinking plenty of water can help fight infection. You can always start increasing your water consumption by keeping a refillable bottle with you. It is recommended to get 2 to 3 liters of water per day.

Step 4 - Bedtime Routine

To make sure your immune system is working properly, you need to make sure you get enough sleep. Since sleep is important for our immune system, it is recommended to get seven to eight hours of sleep a night. This number fits and regenerates the body. Plenty of sleep increases the body's ability to fight white cell disease and reduce the symptoms associated with colds and flu. To get a good rest, try to implement a bedtime routine that allows you to get to your bedtime. Here are some remedies that can help improve your sleep.

Create a routine

A routine has been proven to keep your body asleep at a certain time. Try to see for yourself, have you ever been tired? If yes, make sure you go to bed before that time. Create a routine that allows you to finish everything before that time and go to bed. You can also set an alarm that will let you know that it is time for you to fall asleep. This way, you are less likely to forget what time it is and be more successful at executing the routine. A bedtime ritual is a wonderful addition to your event. A good bedtime routine is to gently tell your body that it is time to relax, disconnect, and stop from the stresses of life.

Set a comfortable atmosphere

It may be time to look at your bedroom and find ways to improve the atmosphere for a good night’s sleep. Do not underestimate the strength of your bed and pillow and fresh linen. If you are uncomfortable, you may find it very difficult to fall asleep or fall asleep. Another factor of comfort is room temperature and noise levels. Try sleeping on a fan or with a white noise machine. Having a consistent sound in the room can help maintain your sleep. If you like essential oils, try a drop of lavender on your pillow, it will relax the brain.

Avoid this

Avoid alcohol, cigarettes, caffeine, or large meals 2 to 3 hours before bed.

Talk to an expert

If you have tried all of those recommendations and you are still struggling with sleep, it is a good idea to consult your doctor or sleep specialist. There are other remedies you can offer to improve your sleep state.

Step 5 - Manage your stress

Stress plays an important role in diseases. One in three reports that a person experiences a lot of stress in their daily life, there is a risk of activating harmful viruses that occur in our system. When we experience stress, we damage our body’s ability to fight off antigens with antibodies. Daily stress and stressful situations are detrimental to our immune system. The stress-reducing actions you can bring into your life will strengthen your immune system. Here are two tips to reduce your stress and boost your immunity to the virus.

Change your mindset

You can change your mind by being more positive in the present moment. According to studies around the world, positivity improves your health and reduces your chances of getting sick with the virus. Optimistic people not only show that their immune systems are strong, but also show signs that they are generally healthy. Whatever happens around you, you always have a choice based on how you respond to that situation. You will see with half-filled glass or half-empty glass. A great way to start improving your attitude is to focus on gratitude. Finding things you are grateful for will help you look your best in everything. You can do this by writing in a daily Thanksgiving journal that you want to express.

Practice Mindfulness 

To manage your stress, you can adopt a new approach to life by adding perfect practice. Mindfulness means the ability to continue in the present moment and to worry about the past or future. Reduced mental stress means less physical stress and gives more strength to your immune system. Try to inhale while taking three deep breaths. Inhale through the nose and inhale twice through the mouth

Make up your mind for 5 minutes to breathe some time during your day.

Tap Into the Power of Aromas

Fragrances from essential oils can help boost your immune system, but can also create a sense of peace in space. Lavender is one of the most effective essential oils. Lavender is a powerful oil in which antioxidants help protect the body from toxins. You can use it in a diffuser to kill the allergen and bring a refreshing scent to your home and relax. Put lavender oil on your pillow to improve your sleep. Another great way to use lavender oil is to mix two to four drops in your bathwater. Lavender oil helps to expel toxins from your body, while at the same time giving you deep comfort.

Anyone can boost their immunity and stay healthy during the flu season or increase their chances of encountering bacteria. As you learned from this five-step guide, eating certain foods can help us fight disease and reduce stress in our lives. You also have the opportunity to improve your sleep, which helps the body fight infection.

 As you will notice when you apply those five steps, you will have more energy to do the things you love when you are healthy. There are so many incentives to keep your body healthy!

If you can, try to continue this lifestyle throughout the year, as it will help you build a comfortable immune system that can tolerate antigens. You are more likely to stay healthy, but it can help you recover faster if you are sick.