During the pandemic, it is more important than ever to incorporate positive lifestyle habits that can help you stay healthy and boost your immune system to fight off infection and disease.
As most of our genetics make up about half of how well our immune system functions, but the other half is greatly influenced by our everyday habits.
Hence, here are some habits that can help to boost our immune system and improve our overall health during this pandemic.
1. Get enough sleep
Sleep and immunity are closely tied. In fact, inadequate quality of sleep may lead to a higher risk of sickness.
Thus, getting adequate rest may strengthen your natural immunity, it makes sense that you may sleep more when you’re sick to allow your immune system to better fight the illness.
As an adult, we should aim to get 7 or more hours of sleep each night, while teens need 8-10 hours.
If you have trouble sleeping, try to limit screen time for an hour before bed such as using your phone, computer, or watching TV which may disrupt your body’s natural wake-sleep cycle.
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2. Eat well
Consuming a well-rounded, nutritious, and balanced diet such as meals packed with vegetables, lean meats and healthy fats is another way you can improve your immune system.
Most immune systems are found in the lining of your intestine, so it’s a good idea to support your gut with lots of good bacteria. Consider adding foods that are rich in probiotics into your diets such as yogurt or fermented foods like kimchi, miso, and sauerkraut.
It can help improve your immunity and keep harmful pathogens from entering your body via your digestive tract.
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3. Engage in moderate exercise weekly
This is the best time to give yourself an excuse to start working out, as engaging in moderate exercise can give your immune system a boost.
Regular or moderate exercise may reduce inflammation and help your immune cells regenerate regularly.
Aim for at least 150 minutes of exercise per week, by simply doing brisk walking, cycling, jogging, or a light hike.
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4. Manage your stress level
At a time like time, when so much of what’s happening is outside of our control can lead to stress, however, relieving stress and anxiety is the key to better immunity and health.
Also, long-term stress promotes an imbalance in the immune cell function, poor quality of sleep, and a domino effect of making bad decisions such as eating unhealthy foods.
Hence, try meditation, yoga, exercise, and other practices to help lower your stress level to keep your immune system function properly.
These habits may not prevent you from getting infected, but they may reinforce your body’s defense against harmful pathogens and keep you healthy.
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