Boosting Your Immunity – 8 Things To Include In Your Diet

ketogenic diet

You think that immunity is only acquired through the foods you eat. This is the truth but not the whole truth. Immunity is not only a product of a good diet but a result of your overall routine and lifestyle. It is important to focus on your sleep cycle, stress level, nutrition, family ties, and friendships as well if you want to lead a wholesome life and boost your immunity at the same time. The following blog post explains how to go about it:

1. Sleep Is Vital

If you want to boost your immunity, proper and enough sleep is important. Make sure to get a minimum 6 hours of uninterrupted sleep time every night. Do not make the mistake of altering your body clock by staying up late at night streaming your favorite shows on Netflix. Do this only over the weekend. Reduce your overall exposure to blue light at least 3 hours before you go to bed. Make sure to dim the lights as your bedtime approaches so that you can have a peaceful sleep every night. Using a sleep mask or some sort of relaxing audio can also help you get a better sleep every night. Getting at least 8 to 10 hours of sleep keeps you away from heart diseases and stress as well.

2. Look For Whole Foods And Healthy Fats

Another very important aspect of your immunity are whole foods and healthy fats. Go for fresh fruit and vegetables, seeds, and nuts, legumes, and pulses that are rich in protein and a lot of other fruits and veggies that help you lead a happy life. The more colorful your palate is the more efficient it is going to be in reducing the free radicals present in your body. Healthy fats that are rich in Omega 3 fatty acids and pufa and mufa are highly beneficial for you. These help lower the risk of bad cholesterol and also eliminate any chances of you contracting heart diseases and Alzheimer’s as well.

3. Manage your stress levels correctly

If you haven’t invested in the right approach to manage your stress levels, it is time to do that now. Make time for activities and sports that help you release all your tensions and problems. Meditation, yoga, cycling, exercising, weight lifting, and several other activities can help you do that with ease. Take out a few hours during the day only for yourself. Give yourself a little bit of “me time” and you will see what big of a difference it makes in your life.

4. Invest In The Right Supplements

It is very easy to boost your immunity if you have invested in the right supplements. You can find various products in the market that are high in vitamin c, vitamin d, calcium, magnesium, potassium, iron, and many other important minerals. These supplements, when taken in the right quantity and at the right time, can help you fight even the most dangerous infections and diseases. If you are thinking about taking moringa for immune system, you are definitely on the right track. Similarly, garlic and ginger are also some of the most fantastic foods to include in your everyday diet that are going to boost your immunity by multiples.

5. Take Food Seriously

You often don’t pay attention to the food items that you eat regularly. These can make a lot of difference in your immunity system.

  • Citrus fruits
  • Spinach
  • Yoghurt
  • Almonds

These are a few items that you should always include in your diet. Citrus fruits such as oranges, lemons, limes, and grades are great for your immunity because they are high in vitamin c. Spinach is also rich in minerals and it is highly effective in enhancing your immune system. Yogurt is a great way to keep your gut healthy and it is available in several sugarless flavors as well. Almonds are a tasty and easily available source of vitamin A that also helps you fight flu and common cold.

6. Turmeric Is Your Rescuer

A lot of people relate this spice to just the bright yellow color that it gives to their dishes. You should know that this ingredient is a staple in several curries and gravies across continents. This bitter spice has amazing anti-inflammatory properties. It is highly effective in treating osteoarthritis and rheumatoid arthritis.

7. Fermented Foods Are Pure Love

Yes, fermented foods are great for your body and overall immunity because the healthy bacteria in them help you improve your digestive system. According to independent research, healthy gut bacteria can help you develop a stronger immunity by enabling your cells to differentiate between abnormal and healthy organisms that invade your body now and then. By drinking just 2.4 ounces of fermented milk, you can improve your immunity by more than 20%. This gives you all the more reason to buy your favorite frozen yoghurt every time you go grocery shopping.

8. Should You Weight Train?

Weight training is a great way to stay fit and enhance your overall immunity. It helps you burn close to more than 33% of your calories and body fat when compared to your regular cardiovascular sessions. It makes you sweat and releases endorphins in your body which keep your mind and mood happy all the time. Make it a point to include weight training sessions in your daily routine at least 3 times a week. If you do not have any bone or joint-related problems, you can be more frequent to the gym and you will see how much of a difference it makes in your immunity sooner than you might have ever imagined.

Conclusion

Getting immunity on your side should not be that difficult if you are careful with your lifestyle and the various decisions that you make practically every day. Choose a healthy diet. Choose a happy lifestyle. Surround yourself with positive people and inspiring individuals. This is a great way to boost your immunity in 2022 and beyond.

 

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