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Immune System Boosting Tips

Your immune system is very important for your survival. Without help from your immune system, your body would be open to attack from bacteria, viruses, and parasites. 

With the recent outbreak of the COVID-19 virus people are looking into ways to help protect themselves and strengthen their immune system against this virus. Help your body's natural ability at fighting infections with these 3 easy to implement tips.

  1. Nutrition 

  2. Get good night’s sleep

  3. Stay hydrated


Part 1: Nutrition 

Let's start with nutrition, nutrition is important especially with illness avoidance. Below is a list of food you should add to your diet to help boost your immune system. These foods are full of vitamins that have been shown to help boost your immune system.

1. Almonds

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2. Sweet Yellow Peppers

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3.  Spinach

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4. Strawberries

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Part 2: Sleep

Lack of sleep really hinders your immune system’s ability to protect your body from outside invaders.

According to research, people ages 14-64 should generally get around 7-9 hours of sleep, while younger people should try to get closer to 9 hours per night.

If you find yourself struggling with sleep due to stress, one good option might be to supplementing with Melatonin. 

Melatonin is a naturally occurring hormone in the body, and is responsible for controlling your circadian rhythm, or in other words how your body functions on a 24 hour scale. 

 Recommended doses of melatonin are from 0.5 mg up to 3 mg. (according to clevelandclinic.org)

Melatonin controls the body’s circadian rhythm, your bodies circadian rhythm controls the bodies natural body functions such as body temperature and times when you sleep and when you wake up. Your circadian rhythm operates on a 24-hour cycle.

Another good option to help with natural melatonin to help you get some better sleep is to reduce cell phone use and screen use before bed. 

Natural light is something that controls the natural rising and falling of melatonin rises and falls. When people are exposed to natural light, this cycle is follows a natural pattern. If someone is exposed to excessive man-made light such as TV's and cellphones this can disrupt your body's natural circadian rhythm. This can make it more difficult to fall asleep on time.


Part 3: Water

Water is very important to help with immunity. The reason that water is important for immunity is that it helps carry oxygen to your body cells, this allows for a properly functioning system. Water also helps prevent toxin build-up which has a negative impact on your immune system. You should aim to drink around 8, 8-ounce glasses of water a day minimum or half your body weight in ounces.



https://www.sciencenewsforstudents.org/article/scientists-say-melatonin 

https://health.clevelandclinic.org/melatonin-how-much-should-i-take-for-a-good-nights-rest/ 

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