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Diet and Lifestyle Changes to Support Immune Health
Maintaining the health of the immune system helps in fighting various diseases. There are some simple lifestyle and diet changes that you can add or supplement to improve your immune health.
Change In Diet
Small changes which would help in providing your body with the required minerals, vitamins, and overall nutrients, to your diet can go a long way. Ever thought about how much a fast-food meal has processed chemicals?
It doesn’t mean that you can not eat fast food a few times a month. It’s just that knowing what you’re feeding your body is the key to boosting your immune health and being in perfect shape. So what can you do?
Plant-based foods like vegetables and fruits and nuts, seeds, and legumes are good for your body. They provide you with some of the antioxidants necessary to keep your immune health high.
The antioxidants mostly found in these plant foods tend to fight inflammation by taking care of elements called free radicals. Free radicals are sometimes the cause of inflammation in your body, so eliminating them through antioxidants is necessary.
When we take care of our guts by giving our bodies healthy foods and fulfilling their needs, we are less likely to deal with gut-related issues.
These fats can usually be found in items like avocado oils or olives and fish like salmon. These healthy fats also help in reducing inflammation in the body.
Remember that a little inflammation can be normal and is usually due to some injury or stress. The inflammation that we’re talking about is chronic and is not considered normal.
Probiotics & Prebiotics
Probiotics are live bacteria that improve your intestinal flora and keep the good and bad bacteria in your body balanced. These different probiotics are often found in things like yogurt. However, if you are lactose intolerant or have other allergies related to dairy products, you should look into other tablet options. Many now come in vegan capsules and are gluten and dairy-free.
Prebiotics are similar to probiotics in that they can be derived from food. They induce the growth and activity of certain microorganisms, such as bacteria and fungi, which can then benefit your gut health. These are also available in tablet form, and many cases are gluten and dairy-free.
Immune system health isn’t just remedied by changing your diet. Some lifestyle changes may also be necessary. This means some changes in your sleep pattern, exercise, water intake, and many other things.
More Sleep For a Better Immune Health
On average, an adult should get 6 to 8 hours of restful sleep per night. This is proving difficult for many due to our smartphones, tablets, and TVs. Because of this, our minds and bodies become overexcited, so we feel exhausted the next day.
This means overconsumption of coffee, energy drinks, or anything else that will help us stay awake. This also adds to our inability to have a restful sleep at night because we’re still boosted by bedtime.
So, we can decrease the screen time by an hour or two before bed and turn on the blue light filter on our phones. By decreasing the screen time, the chances of overstimulation for your body and mind also get reduced. Another thing that can be done is to drink not more than a cup of coffee in a day.
Strenuous exercise is not necessary to strengthen your body’s immune system. Exercising too much can affect your body’s immune system. For this reason, most people recommend moderate exercises like jogging, brisk walking, and even swimming. It boosts not only your immune system but also your cardiovascular health.
Water Drinking Habits
Another thing that may seem easy, but can be much more difficult than it sounds, is drinking more water. The daily average for adults is to drink 64 ounces or 88-ounce glasses of water per day.
Supplements For Immune Health
There are dozens of supplements you can take to help boost your immune health. These include vitamins C and D, as well as other vitamins and minerals.
Synthetic peptides are other options. Peptides are chains of amino acids that consist of 50 amino acids or less. Once they exceed this number, they are considered proteins. These peptides normally occur naturally in the body. However, as we age, those that are created begin to dwindle. This is where synthetic peptides take their place.
When it comes to the immune system’s health, ipamorelin is the best peptide to boost it. Not only is it capable of boosting immune system health, it also helps with your cardiovascular health and may even slow down the aging process in your body.
Disclaimer: The products mentioned are not for human or animal consumption. All the information shared in this article is for educational purposes only.
Dr. Usman (BSc, MBBS, MaRCP) completed his studies in medicine at the Royal College of Physicians, London. He is an avid researcher with more than 30 publications in internationally recognized peer-reviewed journals. Dr. Usman has worked as a researcher and a medical consultant for reputable pharmaceutical companies such as Johnson & Johnson and Sanofi.