Check the thermometer. Immune health is hotter than ever.
Concerns about personal health reached a fever pitch during the COVID-19 pandemic. Some people gained a heightened awareness, while many others started paying attention to immune health for the first time.
But, taking care of yourself shouldn’t be a trend or a result of a crisis. Although there isn’t anything that will fully protect you from illness, there are practices that can be implemented as part of a daily routine. Boosting immunity isn’t easy. It just requires commitment.
Jason Freskos recommends these four dietary and lifestyle changes to strengthen your body’s defenses naturally.
Sleep more and stress less.
Immune health isn’t purely physical. It is linked to mental stability more than most realize. Sleep is perhaps the most important factor. In fact, inadequate sleep increases your chances of getting sick. Develop patterns to find regular, uninterrupted time to sleep and simply relax. The Centers for Disease Control and Prevention encourages adults to get seven or more hours of sleep each night. Teens and infants need even more. Avoid screen time before bed or use a sleep mask. For trouble relaxing, Jason Freskos incorporates activities to manage stress as part of his nightly routine. Meditation, yoga, or journaling are all positive ways to wind down for the evening.
Exercise is another method to alleviate stress and work out negative energies. And, it doesn’t have to be overly intense to be effective. Even moderate exercise can boost your immune system by promoting a healthy turnover of cell growth and reducing inflammation. Moderate exercise includes walking, jogging, hiking, swimming, or riding a bike. According to The President’s Council on Sports, Fitness & Nutrition, people should shoot for at least 150 minutes of moderate exercise per week.
Be conscious of what you’re putting into your body. Limit sugars and stay hydrated. Both are just overall good health practices. Healthy fats, like salmon, speed up your body’s response time when fighting pathogens. Olive oil has been proven to decrease heart disease and diabetes. Yogurt and other fermented foods are great on your plate as well. These contain probiotics, which support digestive health. Finally, fruits, vegetables, and legumes should round out your diet. These whole plant-based foods are packed with nutrients and antioxidants.
Diet alone may not be enough. Even with a strict diet, Jason Freskos includes supplements as part of his daily habits. Several studies support the use of such supplements. Vitamin C, Vitamin D, Zinc, and Elderberry are common choices within proven results. Essential oils, from places like Sacred Source Botanicals, have become increasingly popular.