You should get enough sleep
According to medical experts, getting enough sleep is one of the most important things that you have to do if you want to be healthier. It has been proven that sleep deprivation can directly affect your immune system. Studies have shown that people who don’t sleep well at night are more likely to develop certain diseases, including the common cold or other seasonal flu. Moreover, if you get adequate sleep, your body can recover faster when you are sick.
The explanation is that your body releases and produces some proteins called cytokines during sleep and these proteins can help your immune system fight an infection or inflammation. So, in other words, if you don’t sleep well at night, your body won’t produce enough cytokines and you are more likely to catch a virus or develop severe complications.
Thus, the ideal amount of sleep that every adult should consider is about seven or eight hours of good sleep each night. Of course, teenagers and young children may need ten or more hours of sleep. Having a good sleeping routine is not only beneficial for your immune system, but it can also reduce the risk of developing heart disease, diabetes and obesity. “People underestimate the importance of sleep, and less than seven hours per night on a regular basis has negative effects,” explains Kimberley Hardin, MD, director of the sleep medicine fellowship program at the University of California Davis.
Are you interested in improving your sleeping routine? Here are 7 Secrets You Need to Know for a Good Night’s Sleep.
You can add more plant and whole grain foods to your diet
Whole grains are a great source of iron, magnesium, phosphorus, vitamin B, dietary fiber, manganese and selenium. Studies have shown that whole grains are linked to lower risks of heart disease, diabetes and cancer. In addition, plants are also an excellent source of vitamins, minerals and fiber, which is what you need for your body to work properly.
In fact, plants and whole grains have essential nutrients that your immune system needs to fight off infection and that you can’t get from other foods, such as antioxidants, fiber, healthy fats, vitamins, minerals and so on.
However, if you follow a plant based diet, namely with more vegetables, fruits, whole grains, legumes, but less saturated fats, you can still provide your immune system all the essential nutrients to fight off viruses and protect you against germs.
It is a well-known fact that a healthy immune system can help you reduce the risk of cancer because it can kill free radicals before they progress to disease. That being said, plants are filled with antioxidants that can kill these free radicals and boost your immune system at the same time. Plus, some of these foods contain vitamin C, which is good for your overall health. So, if you want to improve your immune system, try to pay more attention to your diet and opt for more vegetables and whole grains.
But before you change something in your diet, you should talk to your doctor about it, because what may be good for someone else, may not be the same for you.
Speaking of foods that can affect your overall health, here are 6 Bad Food Habits That You Should Stop Now, According to Nutritionists, and if you prefer frozen vegetables and fruits, here are 7 Frozen Fruits And Vegetables That Are Better Than Fresh.
