Have you ever thought about how some people rarely get sick while others are more susceptible to catching a cold or a viral infection? Well, it is all about your body’s defense system. The defense system fights against alien microorganism that enters into your body, to disrupt your natural course. The stronger your defense system is, the lesser would be the chance of you getting sick. In times of a pandemic outbreak like the coronavirus, a consistent self-care approach is the best way to boost the immunity and functionality of your defense system to fight against such diseases. By doing a few changes in your diet and lifestyle, you can make your defense system strong enough to protect you against infections and lethal diseases to live a healthier and happy life.
If you are looking for natural ways to boost your defense system, consider the below mentioned science-backed strategies, to save yourself from the bills and dangers of medicinal drugs:
Get Sufficient Good Quality Sleep
Your defense system is like your computer — it needs rest so that it does not overheat. Sleep works as a regenerative process for your body, as many infection-fighting molecules generate while you sleep. While in the case of lack of sleep, your natural defense system goes down, and inflammatory responses become activate. So, try to shut your system down for 7-8 hours to strengthen your defense system naturally.
To get better sleep, follow a regular bedtime schedule, stay active during the daytime, and avoid caffeine near bedtime. Turn off all the gadgets at least 2-3 hours before sleeping and avoid unfriendly conversations and stressful books.
Keep Yourself Hydrated to Boost your Defense System
Water is like a natural fuel for your body! It does not provide you direct protection from germs and viruses, but staying hydrated is necessary for your overall health. Dehydration can affect your mood, focus, heart’s health, digestion, and kidney function; it can also give you headaches. These complications can increase the risk of falling ill.
Hence to boost your natural defense system, it is good to drink 8-12 glass of water every day. However, tea and juices can also help your body stay hydrated but limit the use of sweetened drinks as they contain higher sugar levels, affecting your health in a bad way.
Switch to Plant-Based Food to Boost Your Defence System
Eating unprocessed food do wonders for your overall health. Whole plant foods such as fruits, vegetables, legumes, nuts, and seeds are full of nutrients, vitamins, antioxidants, and fibers. These properties of plant-based foods make them perfect to uplift your body’s defense system naturally. The antioxidants present in colorful fruits and veggies act as an anti-aging agent and control the cell damage. The vegetables like cabbage, kale, and broccoli make your liver healthy, which ultimately improves your natural detoxification process. Furthermore, the fiber present in greens feeds the beneficial bacteria present in your gut. So, believe in the power of these defense boosting foods and consume them regularly to strengthen your immunity system.
You can also grow food on a small scale for you and your family. Keep the growing process organic for healthy and fresh produce on your plate. To learn about growing plants, you can take assistance from our articles on How to grow your own food and How to grow winter vegetables.
Get in The Groove to Boost Bour Defense System
Your defense system works better when you stay physically active during the whole day. Working out on a regular basis uplifts your immunity system. Exercise strengthens your body function by improving overall blood circulation. It also helps immune cells travel in your body. By exercising, you can increase endorphin levels (the stress releasing hormones), creating feelings of pleasure, and reducing pain. Set a daily workout routine to minimize the risk of developing chronic diseases (like obesity, type 2 diabetes, and heart diseases). Try to practice moderate exercises, as an intense workout can suppress your immune system. Examples of moderate exercises include walking, jogging, bicycling, light hiking, and swimming.
To maintain a healthy defense system, you should exercise for 150 minutes at least, every week. Try to exercise in the outdoors as spending time with nature boosts not only your health system but also strengthens your brain.
Alleviate Your Stress Levels
There is a strong link between your body health and brain health. When you are under stress or anxiety, your body starts producing stress hormones that weaken your defense system. So, alleviating stress and fears from your life is vital to sustaining a healthy defense system. Although not having anxiety and stress is almost impossible, different strategies can help you better deal with them. There are so many effective stress-controlling techniques; the key is finding the one that works for you and then practicing it. The self-care or stress releasing techniques include exercise or prayer, deep breathing or yoga, massage or meditation, and other mindful practices.
You can also practice any other activity you enjoy doing, such as drawing, fishing, journaling, or playing golf. If you have time shortage issues, start with small. Spare five mints at different times of each day to entertain yourself and increase it when you can.
Limit Alcohol and Cigarette Consumption
When it comes to liquor and cigarette consumption, practice moderation. As excess intake of alcohol and smoking affects your health adversely and weakens your natural defense system. Thus, a weak defense system loses the ability to fight against infections that slows down your recovery time. Moreover, higher consumption of alcohol and cigarettes also puts you under a higher risk of acute respiratory disease, pneumonia, and a certain type of cancers. Hence, you have to quit or limit their intake to boost your defense system! If you don’t drink, then don’t start.
However, if you drink rarely, then limit your alcohol intake to one drink for a woman and two drinks for a man per day. If you are willing to quit smoking, there are many ways to control your bad habit. Counseling, nicotine replacement products, or smoking an e-cigarette (which is less harmful) are alternative ways to cope with it.
Eat Healthy Fats
Chronic inflammations can suppress your natural immune system. Adding healthy fats to your food naturally fights against chronic inflammations. The fats found in oily sea fish (mackerel and salmon) and extra virgin olive oil can boost your body’s defense responses to pathogens by reducing inflammation. Olive oil has high anti-inflammatory properties that reduce the risk of chronic diseases such as type 2 diabetes and heart diseases. Plus, it also helps your body’s immune system combat disease-causing pathogens (bacteria and viruses). Moreover, consuming different seeds like seaweed and chia seeds nurture your body with Omega-3 fatty acids that also fight off inflammation.
The above-discussed strategies are tried ways to strengthen your immune response quickly and effectively. Although it can be tough to follow all of these things at once, do as much as you can. Good habits are difficult to adopt, but we can harvest their fruits throughout our lives once embraced. So, head towards boosting your defense system naturally and witness the change in your body’s strength to fight diseases!