After the pandemic in 2020, there has been an increasing rage among people to strengthen and boost their immune systems, and with good reason. Even though many of us take special capsules and immunity supplements, there are many basic ways by which we can boost our immune systems naturally.
The normal range of lymphocytes in a healthy person’s immune system should be around 1000-4800 per microliter of blood. If you also wish to maintain a healthy level of different blood cells in your body, here are six ways to stay healthy.
1. Stay updated about vaccines
This applies not only to covid vaccines but to any other kind of vaccines that you might have to take. A healthy immune system starts with regular vaccinations and booster doses. Your immune system is already smart, but vaccines make it even smarter. They help it to recognize certain pathogens (disease-causing organisms) so that your body can fight them off.
Instead of wearing your body down by exposing it to pathogens, again and again, it’s much wiser to get vaccinated. Be sure to stay updated on the vaccines being distributed in your locality
2. Eat healthy foods
We cannot stress over this enough. Eating healthy meals is a sure way to boost your immune system. This means that you’ll need to have a balanced meal consisting of fruits, leafy vegetables, proteins, whole grains, etc. no matter how much you hate them.
Healthy diets ensure that your body receives all the macro and micronutrients that it requires. Eat lots of vitamin B6 (chicken, salmon), vitamin C (citrus fruits), and vitamin E (spinach, almonds).
3. Exercise
By this, we don’t mean signing up for a gym membership and not visiting it again. Regular exercising is another very important step towards a good immune system. Exercising helps to keep your body fit and prevents you from lifestyle diseases like obesity or type 2 diabetes.
You don’t even have to go to a fancy gym; just buy a few gym equipment online and work out at home. If you’re not a fan of equipment, you can do free-hand stretching or exercises like running or jogging. As little as 30 minutes of daily exercise can keep you very healthy.
4. Drink water
Hydrate, hydrate, and hydrate. Water is the core of all living beings, no matter how big or small. It regulates body temperature, metabolism, and keeps our immune system strong. If you’re dehydrated, the lymph in your body impairs your entire immune system and causes you to become weak.
Even if you don’t realize it, you’re constantly losing water through breathing, sweating, or urinating. So it’s necessary to keep replenishing the lost water by drinking as much as possible. Ideally, an adult man needs about 3.7 liters of water per day and an adult woman needs 2.7 liters per day.
5. Sleep properly
A good night’s sleep also helps to keep your immune system strong and working. Before you go to bed, switch off all the lights and make sure the room is as dark as possible. Your bed should be comfortable. Do not fiddle with your phone or laptop at least an hour before sleeping, since blue light interfered with our sleep cycle.
Refrain from working on your bed because it should only be associated with good rest and comfort. Studies have shown that important infection-fighting molecules are produced in our body when we sleep, so it’s necessary to get at least 7 hours of undisturbed sleep every night.
6. Reduce stress
Sure, it sounds much easier than it actually is, but minimizing stress is essential to lead a healthy life. Even though you can’t remove your office or work from your life, you can still try to remove a few stress-causing substances like alcohol or tobacco. It might come as a surprise but these things actually harm us in the long run.
So it’s important to identify the factors that cause stress in your life and eliminate them the best you can. If you feel the stress is overwhelming, you should speak to a counselor or psychiatrist for proper guidance.
Over to you…
There is no shortage of immune-boosting supplements in the market, but you should be extra careful while choosing one. Never take these supplements without your doctor’s advice and try to boost your body in natural ways only. If you feel your immune system is weak or you need special help, consult your physician.
