7 Ways to Build Your Body’s Natural Defenses
Madalas ka bang tamaan ng ubo, sipon, at lagnat? If you’ve been monitoring the news these past few weeks, you’ll know that many are getting sick with the flu and common colds, and some medicines are currently out of stock. Now more than ever, we need to stay healthy and boost the immune system to keep from feeling under the weather.
Just how important is the immune system? It’s not only our first line of defense against getting sick, it helps us heal and recover, too. Paano nga ba natin mapapalakas ang ating resistensya? Stocking up on vitamins is one way, but there are other must-dos that can strengthen your immunity. Here are some of them:
1. Stay Hydrated
Just like what we’re taught in school, we must drink at least eight glasses of water a day. Drinking plenty of water prevents dehydration which in turn causes headaches and poor physical performance. Isipin mo nalang, pag uminom ka ng tubig, you’re re-energizing your body sans calories and sugar. Experts say you should drink water when you’re thirsty and increase your fluid intake if you exercise regularly or live in a country with a hot climate.
2. Get enough sleep
One episode pa or call it a night na? Not getting enough sleep or poor-quality slumber is linked to higher possibility of getting sick. Doctors even refer to sleep as a natural immunity booster which is why you need at least seven or more hours of snooze time every night.
Trouble sleeping? Impose a no-gadget rule as soon as you lie down as the blue light from your phone or TV can affect your circadian rhythm. It also helps if your room is comfortable and dark enough to make it ideal for sleeping.
3. Stick to moderate exercises
Exercising regularly not only helps you manage your weight and prevent chronic illnesses, it also promotes blood circulation while helping your immune cells to regenerate. Brisk walking, indoor walking, bicycling, jogging, and swimming are some of the exercises you can include in your daily must-dos.
4. Try to reduce and manage your stress level
Ang daling sabihin na bawasan ang stress, diba? When you’re under a lot of stress, your immune system works overtime to keep you healthy. To lower your stress level, take time to meditate, exercise, read a book, or start a journal. You can also unplug from work when needed to keep your mind off things that stress you out.
5. Take vitamins
Given the ongoing pandemic and more people getting sick, some think that taking different vitamins can keep illnesses at bay. Remember that while vitamins do help, there’s a safe dosage of each vitamin you need to keep in mind. Some of the supplements you can consider include Vitamin C (1, 000 mg per day), Vitamin D, and Zinc. Purchase tried-and-tested supplements and choose reliable brands.
6. Follow a healthy diet
Protein, fiber, and healthy fats are some of the essentials that need to be part of your diet as these help boost the immune system. Fruits, vegetables, nuts, and seeds are also rich in nutrients and antioxidants that can make you feel stronger while decreasing inflammation.
Remember, you can’t do all of these overnight. Small changes that you can incorporate into your routine is better than not making any improvements at all. Building your body’s natural defenses gives you peace of mind and lessens the risk of getting sick. Medicare Plus will cheer you on as you make more positive changes toward better health.
7. Limit your sugar intake
Who doesn’t enjoy a slice of cake or a scoop of ice cream, diba? However, consuming refined carbs and extra sugar may lead to being overweight or obesity which in turn increase your risk of getting sick. According to experts, limiting your sugar intake to less than five percent every day is a good first step you can take.