Easy Ways to Boost Your Immune System
From supplements to exercise, nutrition to sleep, there are lots of natural ways to make sure you're beach fit and ready when the beach season reopens. This week we have some of the best ways to help boost your immune system, avoid stress and stay healthy! Grab a pen and paper while we discover the best tips, tricks, and methods to help you stay healthy. The best part is all of these ideas are great ways to stay healthy no matter what time of year or what's going on in your life or career. Let's get started.
You Need Sleep
Sleep and immunity are closely related. In fact, inadequate or poor quality sleep is often linked to a higher susceptibility to illness. In a study of 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. Make sure to get into a good sleep routine. It's okay, Netflix and Facebook will be there in the morning.
We all love our sugary drinks, but studies have shown time and again just how important it is to stay hydrated. This can be especially true for older adults who tend to not drink enough water. As a general rule, you want to drink when thirsty. However, when exercising or working outdoors you may need to keep a little extra water on hand. Fruit juices are not a good alternative to water as they often have as much or more sugar than soda. A good way to stay hydrated is to use a water bottle that you know contains a certain amount of water. Each day set your goal and you'll be feeling fresh and hydrated in no time.
For years we've been told to avoid stress. Stress can lead to high blood pressure, poor sleep and interpersonal relationships. Stress weakens the body and causes you to be more susceptible to getting sick. For all of these reasons, it's time to reduce your stress. Try techniques like yoga, exercise, and meditation. All of these can be done anywhere and without special equipment. Isolation can be stressful in this time of social distancing. Use FaceTime, Skype, and social media apps to stay in touch with friends and loved ones. Staying connected is a great way to help alleviate stress.
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly Examples of moderate exercise can include brisk walking, steady bicycling, jogging, swimming, and light hiking.
Just remember to follow your local rules and maintain your social distancing.
Vitamins and Supplements May Help
According to respected medical journals, such as Healthline, National Center for Biotechnology Information, and the New England Journal of Medicine, several vitamins and supplements can help your immune system. Of course, you should always talk to your doctor before taking any vitamin or supplement, but here is what science says about the following popular vitamins and supplements.
Vitamin C. According to a review, in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. However, supplementing did not prevent the cold to begin with. Source
Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits. Source
Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%. Source.
Elderberry. One small study found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed. Source
Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant. Source
Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed. Source
Remember to keep practicing your social distancing and use this time wisely to stay fit and healthy. Bikini season is still coming and now is the perfect time to start a little planning for your next Ocean Isle Beach vacation. When the time comes we'll be here ready to assist you with your family's vacation needs.