The coronavirus continues to infect people around the world, 770 million Infected people have been confirmed all over the world. Since this article was first published in January 2021, several vaccines for coronavirus disease (COVID-19) have been approved and are available. And despite growing criticism of vaccine safety, research shows that: vaccines are safe and Effective in protecting against serious illness and death From viruses.
In addition to getting vaccinated and following CDC guidelines, you can take steps to strengthen your immune system. Its roles are: protect against harmful viruses. The better we perform our functions, the healthier we will be. Let’s explore ways to keep our immune systems healthy even through the pandemic. You don’t need needle sticks to stay healthy.
enough vitamin D
This fat-soluble vitamin is a hormone that our bodies produce in response to the sun. Vitamin D is healthy immune system and bone health. unfortunately, 40.9% of the population is deficient. This is especially common in cold or cloudy climates and in people with dark skin. For example, research shows that blacks (and to a lesser extent Latinos) have more vitamin D deficiency than whites.
Some foods contain vitamin D, and our bodies can produce it when exposed to sunlight. Diet alone is usually not enough and supplementation is recommended. The National Institutes of Health recommends consuming the following: 600IU of vitamin D 800 IU for youth and adults; 800 IU for seniors 70 years and older. However, recommendations for achieving optimal health vary and some are quite high. Exposure to sunlight also helps boost vitamin D levels. Unfortunately, this can be difficult in colder regions where the skin is covered and sunlight is relatively weak.
balanced healthy diet
As we all know, a healthy diet rich in fruits and vegetables promotes good health. Specifically, there is evidence that: Zinc, selenium, iron, copper, folic acid, vitamins A, B6, C, E Affects our immune system. Avoid fried and processed foods and eat a variety of foods nutritious food.
restful sleep
In 1910, most people were asleep. 9 hours a night. Currently, 40% of U.S. adults less than 6 hours of sleep each night. and 14.5% and 17.8% in the US Each reported difficulty falling asleep or staying asleep. The trend of sleep deprivation appears to be increasing over time. Many of us are aware of the importance of sleep, but we don’t get enough sleep.
There are many things you can do to get a good night’s sleep. One of the most important steps is to recognize its importance and prioritize restful sleep.
Create a sleep routine and try to go to bed and wake up around the same time every day. Keep your bedroom dark while you sleep and avoid electronic screens before bed. Avoid eating large meals or drinking alcohol late at night. Relax and let yourself relax before bed. Make sure your pillow and mattress are comfortable for your body type and sleeping position.
proper hydration
Hydration is essential for immune health, as every cell, tissue, and organ in our body relies on proper hydration. The amount of water we need depends on our activity level, body size, climate, diet, and other factors. Although there are no agreed-upon recommendations regarding fluid intake, several sources do. 8 cups a day. One way to ensure you’re well hydrated is to drink enough water so that your urine is clear and you don’t feel thirsty.
reduce stress
Because of the strong mind-body connection, stress has a huge impact on our overall health. Some stress is inevitable, but establish healthy habits to combat stress. Regular exercise, yoga, meditation, vibrant friendships, laughter, and creative expression can all help. Similarly, it’s important to avoid factors that increase stress, such as toxic relationships and overspending.
gut health
There is growing evidence that the health of our gut shapes the health of our bodies. our microbiome It can affect your mental health, weight, immune health, and the spread of disease. We have listed above some of the factors that influence gut health, including stress reduction, proper hydration, regular exercise, and a balanced diet. Eating a diet rich in prebiotics and probiotics can also help.
Probiotics are microorganisms that can improve your gut flora while suppressing unhealthy bacteria. Prebiotics help increase the growth and activity of probiotics. Therefore, it is helpful to combine the two to balance your gut.
Foods rich in prebiotics These include onions, garlic, asparagus, oats, apples, flaxseed, seaweed, and dandelion greens. Foods rich in probiotics Includes raw kimchi, sauerkraut, kombucha, yogurt (with active or live cultures), kefir, pickles (without vinegar), and miso. Taking probiotic supplements can also be helpful.
Editor’s note: This article was originally published on January 11, 2021 and updated in December 2024.
