Tired? Stressed? Catching colds often? If you suffer these symptoms often, there may be a problem with your immune system. As we go on with our daily lives filled with work, events and duties; we often forget to take care of ourselves. Here are 4 ways to boost your immune system:
1. Increase Pro-Biotics
Benefits: Probiotics are healthy active bacterial cultures found in yogurt, fermented foods and beverages that are known to help protect against inflammatory conditions. So, you may want to think about incorporating some of these foods into your recipes.
Suggestions: Incorporate foods such as yogurt, kefir, sauerkraut, dark chocolate, microalgae, miso soup, pickles, tempeh, kimchi and kombucha tea into your diet.
2. Exercise regularly
Benefits: Your exercise level is another significant factor that plays a major role on the health of your immune system. Studies show that individuals who pursue sedentary lifestyles have an increased likelihood of colds, flus and infectious diseases. Thus, the 30 minutes of recommended physical activity per day can have immense implications on your health.
Suggestions: Try looking at your weekly schedule to find areas that you can incorporate exercise into. If you are a highly motivated individual try joining the local gym on your way home from work. You can also pursue other areas of interest such as dance, swimming or Pilates.
3. Eat a Nutrient Rich Diet
Benefits: We’ve all heard the importance of maintaining a healthy diet, so it’s no surprise that diet plays a great role in your immune system. Little steps such as packing a more well-rounded lunch for work, and avoiding junk food can help boost your immunity. To further protect your body against germs; follow a nutrient rich meal plan filled with fruits, vegetables, whole grains and lean proteins.
Suggestions: First take a step back and identify the main types of food you consume on a weekly basis – both at work during the week and at home on the weekend. Try to rearrange your diet to incorporate nutrient rich foods, snacks and meals. Some nutrient rich foods include beans, Greek yogurt, sweet potatoes, peanuts, kefir, strawberries, mushrooms, pineapple, pistachio nuts and sunflower seeds.
4. Get more Sleep
Benefits: Sleep can often be put on the back burner in an effort to complete your endless to-do list. This can have serious ramifications on your health, energy levels and immune system. Thus, getting an adequate amount of sleep every night is very important when it comes to improving your immune system. Lack of sleep is often linked poor immune system function and a decrease in production of killer cells that help fight off bad germs. On average, adults require between 7 to 9 hours of uninterrupted sleep in order live healthy, energetic lives. Therefore, it is important to prioritise sleep and get yourself into a regular sleep pattern.
Suggestions: There’s a huge difference between sleep and quality sleep, and thus it’s important to take steps to obtain the latter. Some ways to get quality sleep include: set a sleep schedule, stop smoking, cut caffeine after 2pm, spray a sleep-inducing scent (e.g. Lavender, chamomile or ylang-ylang) and take time to wind down.
If you want to learn more about how lifestyle factors also effect dental health please contact Sydney CBD Dental at (02) 9232 3900.