Summer is the time to leave indoor and go out for outdoor activities. Though, even a slight cold could suddenly squeeze your aptitude to get out there and enjoy the nice weather. This is the reason, it’s so important to make ensure your immune system is well-prepared for the upcoming summer season. By following a few tips to be healthy, you can reduce your risk of undergoing a germ attack that could eventually result in the flu, cold or other disorder that leaves you stranded inside all summer.
Don’t worry! We are here with several ways to keep your body in the best conditions! Following are some lifestyle choices you should make to increase your immune system through the warmer months.
Skip Bad Habits
Reduce the consumption of nicotine and avoid smoking and drinking alcohol. If you are not habitual then it’s in your best interest to break these habits. As per Everyday Health, tobacco losses basic immune system defenses and also raises the risk for bronchitis and pneumonia. Excess drinking of alcohol damages the immune system and can increase vulnerability to lung contaminations. Smoking tobacco leads to several other health risks, so reflect reducing the practice altogether. As for alcohol, you can eat it in self-control. The U.S. Centers for Disease Control and Prevention said that men can have up to two drinks per day and women can have one per day.
Daily workout habits can flush out the bacteria from your lungs and airways, endorse good blood passage and slow down the statement of stress-related hormones – all of which subsidizes a healthy immune system, according to Medline Plus. It is suggested that per week with two days older adults get at least 150 minutes of moderately intense aerobic activity dedicated to muscle-strengthening actions. Consider spending more time at the gym, or just grab a friend and go on a walk! This is a great way to soak up the sun and get in your exercise for the day.
Eat a balanced diet
Eat a diet full of fruits and vegetables, that works as the nutrients for your immune system it needs to succeed. A study published in the American Journal of Clinical Nutrition found that increased fruit and vegetable intake reduces the risk of chronic disease and also improves the Pneumovax II vaccination antibody response in older adults that aid to improve the immune system. The U.S. Department of Agriculture proposed that women aged 51 and older eat 3 1/2 cups of fruits and vegetables each day and men aged 51 and older eat 4 1/2 cups.
Get Good Night sleep
Sleeping patterns play a vital role to stabilize your immune system. As per a study by Erasmus MC University Medical Centre, granulocyte levels and diurnal rhythmicity are affected by lack of sleep, which can put stress on the immune system. Older adults are advised to sleep for at least eight hours each night, so do your best to hit those numbers.
Avoid getting infected if you want to keep your immune system healthy. Harvard Health Publications has advised taking protective measures to avoid disease. Wash your hands frequently throughout the day –especially after using the restroom – and cooking raw meats methodically. Do not forget to wash fruits and vegetables before eating them and never eat or drink anything if it is expired.
By taking these precautions, you can strengthen your immune system and keep your body healthy throughout the summertime.