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Prioritizing sleep, staying hydrated, and eating nourishing foods are just a few ways to support your immune system and reduce your risk of certain illnesses.
If you want to boost your immune health, you may wonder how to help your body fight off illnesses. While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms. Here are 8 tips to strengthen your immunity naturally.
Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night (1).
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels (5). Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system (8). Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses (9, 10). Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well (11).
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
این مطلب بدون برچسب می باشد.
The Iranian Foreign Ministry issued a statement on Tuesday condemning the Australian officials over the imposition of sanctions against certain officials and state institutions of the Islamic Republic of Iran.
Iran exported 130,000 tons of eggs valued at more than $140 million to the target countries in the previous Iranian calendar year (ended on March 19), the deputy agriculture minister for livestock, and poultry affairs said.
Over 33.09 billion cubic meters of water is stored behind the dams across Iran, indicating that 67 percent of the capacity of the country’s dams is full, according to the Iranian Energy Ministry data.
Heart disease is the number one cause of death in the United States, taking more lives each year than all forms of cancer and chronic lower respiratory disease combined.
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