Tips On How To Boost Your Immune System To Avoid Getting Sick : When a cold takes over your body, it may seem like you’re under the control of the virus when it comes to how long your cold will last. When you get a cold, it is a viral infection, commonly caused by rhinovirus, and it affects your nose and throat, also known as your upper respiratory tract.
To fight infection and diseases caused by bacteria and viruses, we heavily rely on our immune system, the responsible body system that recognizes bacteria and viruses that communicate with other protective cells, and build a strong defense mechanism if it’s active.
The best thing that you can do to keep yourself healthy is by taking preventive measures and stop the cold from taking over your body. There are several ways to prevent colds and shorten their duration. From eating vitamin-rich and mineral-rich foods to getting enough sleep, we have put up a list of how to boost your immune system to avoid getting sick.
Use a humidifier
Low humidity can dry out your nasal passages, which makes it difficult to eliminate the virus that settles inside your sinuses. This can lead to the common cold. Crank up the humidifier if the air starts to feel parched. A humidifier may help to keep your mucous membranes moist. Also, make sure to clean your humidifier, as it may become a breeding ground for mold because of the warm and moist environment.
Get some vitamin D
A study shows that people who lack vitamin D are much more likely to suffer from an infection in the upper respiratory tract – that may cause a stuffy nose, scratchy throat, or cough – compared to those who get vitamin D often because your cells depend on vitamin D to activate their immune responses. Getting enough vitamin D through sunlight and your diet is tough, so if you think you’re having vitamin D deficiency, you should consult your doctor about finding a vitamin D supplement that works for you and your needs.
Get your body moving!
Exercise can benefit you in many ways. It can increase your blood flow, strengthen your antibodies to help fight infection, and release a feel-good hormone called endorphin. Exercise also causes your immune system cells to be more effective to prevent illnesses. A little light to moderate exercise such as walking for 10 minutes can have a huge impact. However, with the coronavirus pandemic, exercising may be challenging because we’re ordered to stay home and follow social distancing guidelines. On the other hand, there are a lot of home exercises, while you’re inside. Even the elderly can do little exercises while sitting down on their chair lifts or use their assistive equipment to get moving.
Keep your hands clean
You likely like to touch your face a lot, even if you don’t observe it. A study from 2008 shows that the participants touched their faces an average of 16 times per hour, which is a big no-no especially during this time of the COVID-19 pandemic. Viruses can spread through the skin or an infected surface. If your hands aren’t washed or cleaned, the virus can enter your system. Having a hands-off policy will prevent germs and bacteria on your hand from entering your system. On the other hand, washing your hands frequently, using disinfecting hand sanitizer is very helpful to avoid the spread of bacteria and viruses.
You can keep your immune system strong by eating a diet that is rich in vitamins and minerals. The food that we eat can serve as a form of preventive medicine. Below are some of the food that can keep your immune system strong.
Eggs are packed with nutrients that help with immunity. Eggs contain vitamin E, vitamin D, vitamin B12, and omega-3 fatty acids which are essential for boosting the immune system.
Vegetables such as bell peppers, broccoli, and spinach are very healthy and are packed with complex vitamins and minerals to aid with immunity, especially during this time of the pandemic, it’s better to prevent than get yourself treated in therapy centers.
Consuming a half-cup of pumpkin seeds contains 62% of a person’s recommended intake of zinc. Zinc is a powerful mineral that aids in immune function and wound healing. Zinc also keeps our skin healthy, which is super important because our skin is the first layer of protection against germs.
For centuries, green tea has been used as a medicine in East Asia. Research states that green tea is a rich source of antioxidants called catechins, which can boost our immune system by keeping our cells healthy and prevent infectious diseases.
You may know it as cocoa, but its scientific name is theobroma cacao. Cacao contains a variety of phytochemicals, plant chemicals that provide health benefits for the immune system.
Take some time to relax
Feeling on the edge can make you vulnerable to a cold since stress causes your body to release cortisol, a hormone that has the potential to weaken your immune system’s ability to fight infectious diseases.
Try meditating, do yoga, go outside for a stroll (don’t forget to implement social distancing), connect with your family and friends online, or watch or deliver CE training online. Take some time to unwind and breathe from work or school.
Get plenty of rest
A good night’s sleep is key when preventing colds. This is the only way your body can recover so you can keep your body healthy from infectious diseases.
If you get sick, don’t freak out. Just monitor how long it lasts. It’s best to see your doctor if you’re having high fevers or other persistent symptoms to make sure that nothing else is going on. With the COVID-19 pandemic, it’s better to get tested if you think you may have been exposed to the virus. Consult your doctor so he or she can guide you to be treated.
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