Natural ways to boost your immune system
Hey! people hope you guys are staying at your home and healthy. It has become necessary these days to stay healthy and safe these days. But what about our health? how can we be safe and healthy by sitting home and boost up our immune system? these are some question that we all are asking these days from ourself. So, here are some tips and their benefits that you all can boost up your immune system by sitting home.
–Get enough sleep
According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.
This explains why, after a good night’s sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened.
HOW MUCH SLEEP DO YOU NEED?
Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.
While sleep requirements vary by individual, the National Sleep Foundation recommends the following sleep requirements, based on age categories, which account for physiological changes that occur as people age. Sleep Requirements by Age
|Newborns (0-3 months old)||14-17 hours|
|Infants (4-11 months old)||12-15 Hours|
|Toddlers (1-2 years old)l||11-14 Hours|
|Pre-schoolers (3-5 years old)||10-13 Hours|
|School-aged Children (6-13 years old)||9-11 Hours|
|Teens (14-17 years old)||8-10 Hours|
|Young Adults (18-25)||7-9 Hours|
|Adults (26-64)||7-9 Hours|
|Older Adults (65+)||7-8 Hours|
Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.
BENEFITS OF SLEEP
Following are some of the benefits of sleep and how it improves the quality and the length of your life.
1. Sleep helps to repair your body:- Your body produces extra protein molecules while you’re sleeping that helps strengthen your ability to fight infection and stay healthy.
These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.
2. Sleep helps keep your heart healthy:- Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of “inflammatory markers” are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.
3. Sleep reduces stress:- A good night’s sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today’s fast-paced lifestyle.
High blood pressure can be life-threatening and the physical effects of stress can produce “‘wear and tear” on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.
4. Sleep improves your memory:- That ‘foggy’ feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.
One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say “why don’t you sleep on it,” take their advice.
5. Sleep helps control body weight issues:- Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases.
Unfortunately, this increase in appetite doesn’t lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.
So, if you’re trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day. For more information on sleep and body weight.
-Eat more whole plant foods
No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can help your body.
If you’ve given any thought to cancer prevention, you have probably thought about your diet. Almost every week a new trend is hitting the health food headlines. It can make it almost impossible to settle on what to eat and not eat.
But there is one diet that is consistently proven, over more than two decades, to reduce your risk for cancer. It is a plant-based diet.
Eating plant-based does not mean you can’t eat meat. It means your meals are mostly plants: vegetables, whole grains, and fruits. Beans, seeds, and nuts are also included.
Fill two-thirds of your plate with these plant-based foods. The remaining one-third should be a lean protein like chicken or fish or a plant protein like tofu or beans.
A plant-based diet can reduce your cancer risk
Benefits of eating plant-based food
1. It supports your immune system:- Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals, and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best.
“Plants give your body what it needs to help fight off infection,” says Andrea Murray, MD Anderson health education specialist. “A plant-based diet strengthens your immune system to protect you against germs and microorganisms.”
A healthy immune system is essential for reducing your risk for cancer because it can recognize and attack mutations in cells before they can progress to disease.
2. Plant foods reduce inflammation:- Plants’ essential nutrients work to resolve inflammation in your body. The same tiny phytochemicals and antioxidants that boost your immune system also go around your body neutralizing toxins from pollution, processed food, bacteria, viruses and more.
“Antioxidants in plants grab all these so-called free radicals that can throw your body off balance,” says Murray. “To reduce inflammation, it’s important to eat plant-based and to listen to your body’s signals for how foods work for you.”
Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases.
3. A plant-based diet helps maintain a healthy weight:- Staying at a healthy weight is one of the most important things you can do to reduce your risk for cancer. When it comes to cancer, the only thing more important than maintaining a healthy weight is not smoking.
This is because excess weight causes inflammation and hormonal imbalance. If you are overweight or obese, your risk is higher for 12 different types of cancer including colorectal, post-menopausal breast, uterine, esophageal, kidney, and pancreatic cancers.
If you eat mostly plants, you remove many of the foods that lead to weight gain. Add in exercise and you’re on a path towards weight loss.
4. Plants are high in fiber:- Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from the food that supports your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management.
Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.
5. A plant-based diet reduces your risk for other diseases too:- The benefits of eating mostly plants are not limited to reducing your cancer risk.
A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes, and some mental health illnesses.
-Eat more healthy fats
‘Good’ fats, also known as healthy fats are monounsaturated fat and polyunsaturated fat. These are considered ‘heart-healthy’ and can be included in a diet with moderation (6, 7).
Monounsaturated fat can be found in a variety of foods and oils. There is a consistent amount of research which suggests that monounsaturated fat foods can actually improve blood cholesterol levels and decrease the risk of cardiovascular diseases. Foods that contain monounsaturated fats include nuts, vegetable oils, peanut butter, and avocados.
Polyunsaturated fats can primarily be found in plant-based foods and oils. Similar to monounsaturated fats, polyunsaturated fats can decrease the risk of heart disease by lowering levels of blood cholesterol. A certain type of polyunsaturated fat, omega-3 fatty acids has been found to be particularly beneficial for heart health. They not only lower the risk of coronary artery disease but can also lower blood pressure and protect against irregular heartbeats (9). Omega-3 fatty acids can be easily consumed by eating fatty fish such as salmon, sardines, and trout.
The Benefits Of Eating Healthy Fats
Healthy fats have numerous benefits for your body when included as part of a healthy balanced diet.
1. Useful in weight loss:- A diet that includes moderate to high amounts of monounsaturated fats that can be useful in weight loss, as long as you don’t eat more calories than you are burning. A large study that combined the results of twenty-four other studies found that participants who followed a high-monounsaturated fat diet had more effective weight loss than those who followed high-carbohydrate diets.
2. Reduce the risk of heart disease:- Healthy fats can reduce the risk factors for heart disease, especially if you are trying to replace ‘bad’ saturated fat. Many studies have found that a high intake of monounsaturated fats can reduce levels of blood cholesterol and triglycerides. Other smaller studies have found that monounsaturated fats can reduce ‘bad’ LDL cholesterol and increase the amounts of ‘good’ HDL cholesterol.
3. Helps in improving insulin:-Following a high monounsaturated fat diet can be beneficial for improving insulin sensitivity in both individuals who have or do not have high blood sugar levels. One study found that following a high monounsaturated fat diet for three months managed to improve insulin sensitivity by up to nine percent. This was followed by another study that found participants who had metabolic syndrome and followed a high monounsaturated fat diet for twelve weeks had a significant reduction in insulin resistance.
By replacing bad fats in your diet with healthy fats, your body can reap a number of health benefits from healthy fats and lower its risk of developing heart conditions. For more information on healthy fats and how they can benefit you, see our nutrition and weight management course
– Limit added sugars
Added sugars appear in ingredient lists with names such as galactose, fructose, glucose, maltose, sucrose, and lactose
Each has different sources, and a lot of the added sugar in our foods are a combination of two or more of those mentioned above.
Added sugars are known for contributing to obesity, high blood pressure, and high cholesterol.
Type 2 diabetes has also increased by a threefold over the past three decades along with the increased production and consumption of the sugary product
According to a study done by the American Heart Association, most US adults consume about 22 teaspoons of added sugar per day, which equals about 74 pounds of sugar per year
Benefits of eating limited added sugar
1. Promotes Weight Loss:- Foods high in sugar, are known to create a sudden spike in levels of blood sugar and are often related to weight gain.
These foods cause your body to feel hungry sooner, making you eat more than you would have.
Furthermore, studies have shown individuals lost weight faster by removing added sugars from their diet.
If you wish to lose weight, start by cutting out excess sugar from your diet. Goodbye sugar belly!
2. Lower Cholesterol Levels:- Lower sugar intake is associated with decreased LDL cholesterol, also known as bad cholesterol.
Studies have shown that those who consume more sugar have higher levels of LDL cholesterol and triglycerides, which can clog the arteries and eventually lead to heart disease.
3. Lower Blood Pressure Levels:- Sugar intake has a direct impact on levels of blood pressure because it increases the workload of your heart and arteries which can cause long-term damage.
Damage to the heart and distribution of blood throughout your body system can eventually cause the destruction of other organs as well.
4. Reduce Inflammation:- Spikes or sudden upticks in blood sugar levels are known to cause internal stress through inflammation in the body.
If you have ongoing inflammation, your body would not be able to focus on healing the new causes of inflammation from the sugar spikes.
For example, a person diabetes should do their best to prevent cuts and wounds because it is harder for them to heal compared to a non-diabetic.
5. Improved Cognition:- Studies have shown that individuals who consume higher levels of sugar resulted in the impairment of cognitive function, a reduction of proteins vital in the retention of memory, and the responsiveness of an individual to stimuli.
In fact, in research performed in mice, those who had a high sugar intake has resulted in reduced synaptic function
-Engage in moderate exercise
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.
There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.
Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer .
Here are the top 10 ways regular exercise benefits your body and brain.
- It Can Make you feel happier
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress .
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain .
Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears.
Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.
In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression ).
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.
One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.
2. It Can help you loose weight:- Some studies have shown that inactivity is a major factor in weight gain and obesity.
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.
Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.
While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off.
3. It Is Good for you muscle and bone:-
Exercise plays a vital role in building and maintaining strong muscles and bones.
Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.
Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life .
Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling .
4. It Can Increase your energy level
Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions .
One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.
Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses .
In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all .
Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis .
HEALTHLINE CHALLENGESCreate a movement routine that you can do at home
5. It Can Reduce Your Risk of Chronic Disease:- Lack of regular physical activity is a primary cause of chronic disease.
Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels.
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.
6. Stay hydrated:- Water accounts for 60 percent of your body (or about 11 gallons or 92 pounds in a 155-pound person) and is essential to every cell. So it’s not to surprising that new research — reported on at a recent British Psychological Society Annual Conference — found that college students who brought water with them into an exam scored higher marks than their counterparts who didn’t have water.
Staying hydrated doesn’t just impact your brain, though. Here are a few ways water benefits your body’s health.
1. Water helps prevent dry mouth:- Water keeps your throat and lips moist and prevents your mouth from feeling dry. Dry mouth can cause bad breath and/or an unpleasant taste–and can even promote cavities.
2. Water promotes cardiovascular health:- Dehydration lowers your blood volume, so your heart must work harder to pump the reduced amount of blood and get enough oxygen to your cells, which makes everyday activities like walking up stairs–as well as exercise–more difficult.
3. Water keeps your body cool:- Your body releases heat by expanding blood vessels close to the skin’s surface (this is why your face gets red during exercise), resulting in more blood flow and more heat dissipated into the air. When you’re dehydrated, however, it takes a higher environmental temperature to trigger blood vessels to widen, so you stay hotter.
4. Water helps muscles and joints work better:- When you’re well-hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints. Contrary to popular belief, muscle cramps do not appear to be related to dehydration, but, instead, to muscle fatigue, according to Sam Cheuvront, Ph.D., an exercise physiologist.
5. Water keeps skin supple:- When a person is severely dehydrated, skin is less elastic. This is different than dry skin, which is usually the result of soap, hot water and exposure to dry air. And, no, unfortunately, drinking lots of water won’t prevent wrinkles.
-Manage your stress levels
1. Enables you to motivate employees better:- Stress affects the morale of employees and hence their performance in the workplace. It not only affects the individual but the business also. Stress demotivates your employees which causes an increase in absenteeism and employee turnover. By using good stress management skills you can boost your employee morale which motivates and keeps them focused on their jobs and performance.
2. Improves productivity in a stressful situation:- When the employee morale is high and remains intact with the workplace relationship. It improves employee productivity. By using good stress management skills, there will be very little chance of customer complaints or poor decision making even in the most stressful situations.
3. Enables you to lead people in tough times:- When employees feel stress they look to you for guidance and direction. Some of the employees may seek help from you by discussing their issues one to one. By using good stress management skills and identifying the stressful issues correctly, you will be able to lead in tough times.
4. Reduces chances of workplace conflicts:- Conflict at the workplace is very common and occurs due to differences in opinions, personalities, and increased levels of stress. It breaks the relationships and weakens the overall culture. However, effective stress management skills prevent such distractions, builds teamwork and make everyone’s life easier.
5. Decreases chances of unethical issues:- Unethical issues often rear its ugly head during the time of high stress. There have been times when people have used this practice for shortcut purposes. During that time people start to blame games and point fingers to others. However, good stress management skills provide ethics and stress seminars to reduce the chances of unethical practices.