Who doesn’t want to have a healthy and strong body? The key is a prime immune system. Like a fortress, the immune system protects us from disease attacks. However, we often ignore the little things that actually play a big role in maintaining the body’s immunity. Well, for those of you who want to have an immune system as strong as steel, try these natural tips!
Consume Nutritious and Balanced Foods
Want your body to be strong like a superhero? Start from your dinner plate, okay! The food we consume is like fuel for the body, especially for the immune system. To keep the body’s immune system prime, often consume brightly colored fruits and vegetables, such as carrots, broccoli, papaya, or oranges. In addition, protein-rich foods such as fish, eggs, and nuts are also important! Don’t forget to add foods rich in zinc, such as pumpkin seeds and lean meat, because this nutrient helps strengthen your immune system.
Stay Hydrated by Drinking Enough Water
Who says only food is important? Water also plays a big role in maintaining immunity. A dehydrated body will have difficulty producing the immune cells needed to fight disease. So, make it a habit to drink at least 8 glasses of water every day. If you are more active, increase your water intake so that your body stays well hydrated.
Regular Exercise for Body Fitness
Exercise not only makes the body fit, but also helps strengthen the immune system. When we exercise, blood flow increases, helping transport immune cells throughout the body. No need for heavy exercise, just a leisurely walk, yoga, or light jogging for 30 minutes every day is enough to provide great benefits for your body.
Sufficient and Quality Sleep
Sleep is the time when your body repairs itself. Lack of sleep can weaken the production of T cells, which are an important component of the immune system. Try to sleep for 7-9 hours every night and create a consistent sleep routine. Avoid gadgets before bed and create a comfortable sleeping environment to get the best quality rest.
Manage Stress Wisely
Stress is one of the biggest enemies of the immune system. When stressed, the body produces the hormone cortisol which, if excessive, can weaken the immune system. For that, it is important for us to manage stress well. Do relaxation activities such as meditation, listening to music, or simply doing a fun hobby.
Avoid Bad Habits That Damage the Immune System
Avoiding bad habits is also an important step to keep the immune system strong. Habits such as smoking, excessive alcohol consumption, or poor diet can damage the immune system. Instead, start a healthy lifestyle by reducing exposure to these harmful substances.
Get Enough Vitamin D
Vitamin D is often referred to as the “immune vitamin” because of its important role in boosting immunity. The main source of vitamin D is sunlight, so try to get exposed to morning sunlight for 10-15 minutes every day. In addition, you can get vitamin D from foods such as fatty fish, egg yolks, or fortified milk.
