23 Effective Ways to Boost the Body’s Immune to Avoid Various Diseases
During this pandemic, you need to know how to boost your immune system. Here, Health24life provides various ways that can be done to keep the body healthy and avoid various diseases.
Anyone would want to have a healthy body, especially during this pandemic we are very vulnerable to contracting the Covid-19 virus and other diseases.
The immune system or the immune system has an important role to maintain health. When there are foreign substances such as viruses, bacteria, and other things that enter the body, the immune system will work with such a mechanism to fight them.
A high level of immunity in a person will make that person not easily tired, or easily sick. So that we can always be productive in prime condition.
Therefore, how to increase the body’s immune at least we must do as an effort to avoid minor or dangerous diseases.
Here, Health24life provides some tips and ways to improve the immune system that you can do to adopt a healthy lifestyle.
1. Get Enough Sleep
23 Effective Ways to Boost the Body’s Immune to Avoid Various Diseases
This method of increasing the body’s immune system is the simplest, but sometimes it is difficult for adults who have slow metabolic processes.
Rest by the right time and the right duration can improve body health. At least, you should sleep 7 hours to 8 hours a day at night. If you want to take a nap, choose the hour after lunch with a short duration of only 30 minutes to 45 minutes.
2. Drink more water
Second, drink lots of water so that your body is not dehydrated. Because the danger of dehydration is very bad, where you will get tired quickly and have difficulty concentrating.
Drink eight glasses of water per day. Get in the habit of carrying a bottle of drinking water wherever you go, so you get used to remembering drinking times between activities.
3. Make sure the food is nutritionally balanced
When choosing food, we sometimes tend to be careless without paying attention to the nutritional balance of the food itself. Well, it’s time for you to start caring about this nutritional portion.
Apply 4 healthy 5 perfect nutrition consisting of staple foods as a source of carbohydrates, side dishes containing protein, vegetables and fruit containing vitamins, and milk as a source of additional animal protein and vitamin sources.
4. Eat Fruits with Vitamins and Antioxidants
As mentioned earlier, adequate nutrition can be used as a way to increase the body’s immune system because it makes all organs of the bodywork optimally.
Fruits such as papaya, oranges, and lemons are high in Vitamin C which is very good for boosting immunity.
In addition to being a source of vitamins, fruits are also good for you to consume for their antioxidant content. Antioxidants play an important role in fighting free radicals that cause various diseases.
There are many choices of high-antioxidant fruits, ranging from various berries (strawberries, blueberries, raspberries, etc.), pomegranates, grapes, beets, and many others.
5. Reduce Junk Food and Fast Food
It is common knowledge that junk food is food that is not good for health. Junk food is food that is processed by a process that destroys the nutritional value of the food ingredients used. So the nutrition is very low.
While fast food or instant food is also a food that is not good if consumed in large quantities and for a long time, because of its low nutrition.
Both can weaken the immune system, and make it more aggressive. If this continues, then the immune system will be damaged and difficult to overcome disease attacks.
Therefore, one of the best ways to increase the body’s immune system is to reduce junk food and fast food.
6. Eat Fiber and High Prebiotic Foods
If you want to apply a way to increase your immune system, then you can start by maintaining a healthy digestive tract first. That way, the body’s immune system will be stronger and you will avoid diseases such as GERD, hepatitis, haemorrhoids, to cancer.
Eat fibrous foods such as corn, broccoli, tomatoes, oats, brown rice, avocados, and nuts. Then foods that are rich in probiotics or good bacteria, such as yoghurt or milk fermented with a mixture of good bacteria.
7. Avoid Fried Food
The next way to increase the body’s immune system is to avoid foods that are processed by frying. Bad fats that seep into food will also enter the body and cause various diseases.
Try to choose foods that are boiled, steamed, and baked with or without oil. Because it is healthier and the nutritional content of food ingredients is still maintained.
8. Reduce Sugar
Excessive sugar consumption can also weaken the immune system. Therefore, reduce sugar consumption, both sugar from staple foods such as white rice, or sugar in the food or drink menu.
In drinks, sugar from soft drinks is very high. So you should avoid soda drinks.
According to the American Heart Association, the daily limit for sugar consumption is 37.5 grams for men and 25 grams for women.
9. Eat On Time
How to increase the body’s immune this one should not be underestimated. Eating on time, including not skipping breakfast, is very important for your immune system.
Eating on time will make your metabolism better so that the performance of the immune system will also increase. In addition to getting energy intake, you can also be more immune from disease attacks.
10. Drink lots of water
Drinking adequate amounts of water, which is at least eight glasses a day, is also a simple but very effective way of boosting your immune system.
Meeting the body’s fluid needs will keep you from becoming dehydrated, improve concentration, and help absorb nutrients so that your immune system will build up properly.
11. Take Supplements
If needed, you can also take dietary supplements such as multivitamins so that the immune system becomes stronger. Because the series of vitamins C, A, E, and B complex are so needed by the body.
However, you should first consult the need for taking supplements with a nutritionist, considering each person’s condition and needs are different. Supplements should also not be taken every day for a long period of time.
12. Consumption of herbs or herbal concoctions
Conventional methods that have been used for a long time to increase the body’s immune system are also quite effective. There is nothing wrong with diligently drinking traditional herbal medicine that is made by yourself without preservatives or herbal products that have passed the BPOM test.
You can also make herbal ingredients such as juice from selected spices such as ginger, turmeric, and other herbal plants.
Exercise is also able to increase immunity due to an increase in good hormones in the brain, such as serotonin, dopamine, endorphins, and adrenaline hormones. When you are in a good mood, your immune system will automatically increase.
In addition, exercise also improves the performance of the heart so that blood flow becomes smooth, and various diseases can be driven away. You just need to do light exercise like jogging, running, or just stretching three times a week.
Sunbathing for 15 minutes in the morning sun is also good for boosting your immune system. Vitamin D from sunlight makes immune cells more active when fighting foreign objects or substances that enter the body.
15. No Smoking
Did you know that active smokers have a weak immune system? Therefore, try to stop smoking as soon as possible.
That way, the immune system will be stronger, even you are avoided from diseases that haunt smokers such as cancer.
16. Drink Less Alcoholic Drinks
Just like smoking, alcoholic beverages also have bad effects on health, such as weakening the heart muscle which causes impaired blood flow. Reduce or stop the consumption of alcoholic beverages, and it is better to increase the amount of water.
17. Immediately Overcome Minor Diseases
For the body’s immune system to have a good performance, don’t let the immune system fight foreign objects for too long without the help of drugs or eating nutritious foods.
Immediately seek treatment when complaints of mild illness are felt. For example, by eating regularly, consuming fruits, drinking milk, and taking medication if necessary. If one health complaint is resolved, then the presence of other diseases can be prevented.
18. Manage Stress
Another way to increase the body’s immune system is to manage stress well. Don’t let yourself get stuck in a bad mood all the time.
Because when stressed, the hormone cortisol will increase and cause the immune system to decrease. So we will be more susceptible to disease.
Therefore, avoid excessive stress. Immediately find an attention breaker, so you don’t feel stressed for too long.
Instead of feeling stressed, you should do things that you enjoy. Do a variety of hobbies ranging from watching movies, travelling, making time for me time, and so on.
That way, a good mood that turns into a happy feeling is very effective in increasing the quality of the immune system.
20. Keep Clean
The body’s immune system will also increase if you maintain personal hygiene, the food you eat, and the cleanliness of the surrounding environment.
Wash your hands more often with running water and soap, take a shower twice a day, and clean the house every day.
Meeting lots of people also helps boost your immune system. Chatting or having interesting discussions will improve thinking skills, make the mind more relaxed, and the body’s endurance will increase.
Good mental health will make the body’s immune quality also good. You can try meditation by calming your mind and eliminating negative thoughts.
There are various ways to meditate, for example by collecting positive thoughts and feelings of gratitude, worshipping to improve the spiritual condition, or by clearing the mind and increasing concentration through exercise such as yoga.
23. Mental Health Consultation
You can maintain mental health by regularly consulting an expert doctor, namely a psychiatrist. Because mental disorders can make the body more susceptible to disease.
Remember, in this day and age, consulting a psychiatrist is commonplace and doesn’t mean you have a mental disorder or are crazy.
In addition to consulting with the experts, you can also do self-healing. Namely, self-soothing therapy, eliminating trauma or inner wounds in the past that often interfere until now. Good mental health will bring you physically healthier.