Stay healthy and enjoy life, although that may be easier said than done. While those that are unhealthy will get sick, it is possible to avoid getting sick or at least minimize the severity when you do get sick. Let’s take a look at some effective ways to boost your immune system and keep from getting sick.
Breathe Through Your Nose to Avoid Getting Sick
The Benefits of Nasal Breathing
Most aren’t aware that how they breathe can impact their health. Breathing through your nose, both in and out can offer a number of advantages [1].
- Filters Out Germs and Particles: The tiny hairs in your nose and the mucus your nose produces trap dust, bacteria and viruses, stopping them from entering your lungs.
- Warms and Humidifies Air: The nasal passages in your nose warm the air and add moisture to it which is easier on your airways and lungs.
- Produces Nitric Oxide: By breathing through your noses your nose makes a molecule called nitric oxide which helps widen blood vessels and has antimicrobial properties which fight pathogens.
While it may be difficult for many people it is worth practicing breathing exclusively through your nose to boost your body’s natural defense mechanisms and improve your health.
Strengthen Your Immune System with a Healthy Diet
Focus on Nutrient-Rich Foods
By eating a balanced diet of natural, non ultra processed foods you are likely to get most if not all the nutrients you need to fight off illness.
- Include Antioxidant-Rich Foods: Berries, dark chocolate, and leafy greens help protect your cells from damage.
- Eat Lean Proteins: Foods like chicken, fish, and legumes support muscle repair and immune function.
- Add Healthy Fats: Nuts, seeds, and avocados include essential fatty acids that reduce inflammation.
Boost Your Immune System with Supplements
Some vitamins and minerals are not sufficiently present in most people’s diets. The following vitamins and minerals are essential for a strong immune system [2]:
- Vitamin C: Found in citrus fruits and supplements, it helps your body fight infections.
- Vitamin D3: Vitamin D improves the immune system, helping the body fight infections more effectively.
- Zinc: Available in meats, nuts, and supplements, it supports immune function.
- Magnesium: Magnesium is necessary for supporting vitamin D and is needed for vitamin D to function properly. It also helps you fall asleep at night.
Prioritize Gut Health
The Connection Between Gut Health and Immunity
A healthy gut has an important role to play in your immune system [3]:
- Consume Probiotics: Yogurt, kefir, and fermented foods provide beneficial bacteria to your gut.
- Include Prebiotics: Foods like garlic, onions, and bananas support good bacteria.
- Limit Processed Foods: Reduce sugar and processed foods to help maintain a balanced gut microbiome.
Practice Proper Hand Hygiene
Effective Handwashing Techniques
One of the simplest things you can do to prevent illness is to wash your hands thoroughly and correctly:
- Use Soap and Water: Scrub all parts of your hands well for at least 20 seconds.
- Wash Frequently: Make sure to wash your hands well before eating and after touching public surfaces like door handles, etc.
- Carry Hand Sanitizer: Make sure to carry a small container of hand sanitizer that contains at least 60% alcohol for when soap isn’t available.
Stay Active with Regular Exercise
How Physical Activity Boosts Immunity
The benefit of exercise is not just to build muscles but also to keep your immune system strong.
- Enhances Circulation: Immune cells move through the body more easily with improved blood flow from exercise.
- Reduces Stress Hormones: By exercising you lower cortisol levels. Cortisol suppresses the immune function
- Increases Endorphins: Exercise increases endorphins. Endorphins improve mood and help one achieve a better sleep.
Get Quality Sleep
The Power of Restful Sleep
Sleep helps repair both your mind and body:
- Aim for 7-9 Hours: Get a consistent amount of sleep to improve your immune health.
- Establish a Routine: By going to bed and waking up at the same time each day, even during the weekend, you help reinforce your circadian rhythm, making it easier to fall asleep.
- Create a Sleep-Friendly Environment: It is best to keep you room dark, cool, and quiet to make falling asleep and staying asleep easier.
Manage Stress to Avoid Getting Sick
Techniques for Reducing Stress
Continual stress wreaks havoc on your immune system:
- Practice Mindfulness: Try meditating and practice slow, long, diaphragmatic nasal breathing to calm your mind.
- Engage in Hobbies: Keep active with the activities and hobbies you enjoy to minimize stress levels..
- Stay Positive: Keep an upbeat attitude to ensure you minimize stress, which feeds off of illness..
Maintain Good Air Quality
Importance of Clean Air
Our air is full of pollutants so breathing clean air will reduce this exposure.
- Ventilate Your Home: Make sure to ventilate your home by opening your windows regularly to rid it of musty, stale air.
- Use Air Purifiers: Invest in a good quality air filter to remove allergens and germs from the air in your home.
- Avoid Indoor Pollutants: Avoid using air fresheners and cleaners that have strong chemicals. Smoke outside (if you have to smoke) and use vinegar for cleaning and natural oils and a diffuser instead to add a scent to the air..
Stay Hydrated
The Role of Water in Immune Function
While we can go days without food, we need water for every bodily function.
- Supports Lymph Production: Water helps lymph carry white blood cells which fight infection.
- Flushes Out Toxins: Toxins, a form of bodily waste is removed and expelled with adequate hydration
- Tips to Increase Intake: Make sure to carry a water bottle with you and drink from it throughout the day.
Additional Tips to Avoid Getting Sick
- Practice Good Oral Hygiene: Brush your teeth and floss regularly to reduce harmful bacteria.
- Maintain a Healthy Weight: Keep your weight down to support your overall health.
- Limit Alcohol and Avoid Smoking: Try to limit or eliminate drinking and smoking, both of which can weaken your immune system.
- Stay Positive: Keep a positive mindset, which can affect your physical health.
- Head Off Infections: Make sure to gargle in the back of your throat with Listerine to head off infections before they take hold.
Listen to Your Body
Early Signs and Rest
Be aware of how you feel:
- Recognize Symptoms: We usually know when we begin to feel sick – take it seriously.
- Rest When Needed: Be sure to rest to allow your body time to recover.
- Avoid Pushing Through: Don’t over exert yourself, physically or mentally as it can prolong illness.
Conclusion: Avoid Getting Sick
If you follow these practical steps you can avoid getting sick. A healthier life requires adopting simple habits that promote health and wellness. Why not start using these tips today to stop falling ill multiple times a year and instead enjoy your life.
For more info on staying healthy check out Top 10 ways to boost your immune system for better health.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.
