3 Things You Can Do To Strengthen Your Immune System
1. Get a well-rested, full night of sleep.
Did you know the average adult, 18–60 years old, needs a minimum of 7 hours of sleep to keep their optimum health and well-being in check? According to the CDC, more than one-third of Americans are not getting enough sleep on a daily basis. For children ages 6–12 years old, it is recommended to get 9–12 hours of sleep, while children 12–17 years old need between 8–10 hours of sleep. By sleeping less than 7 hours a day, you are putting yourself at an increased risk of chronic obesity, diabetes, high blood pressure, heart disease, strokes, and mental distress.
Limiting your screen time before bed helps you get a well-rested full night's sleep. We recommend turning off all electronics and staying away from scrolling through social media at least 2 hours before going to bed. The blue light from your cell phone restricts the production of melatonin, which is the hormone directly controlling your sleep cycle, making it even more difficult to fall asleep and wake up in the morning.
Also, a consistent sleep schedule is crucial! Going to bed and waking up at the same time every day (weekends included) helps reinforce your body’s internal clock to fall asleep and wake up easily. Even a few small changes to your sleep schedule can make a world of a difference.
2. Maintain a balanced diet.
Taking small steps to maintain a healthy and balanced diet is one of the easiest ways to boost your immunity. A healthy diet consists of eating lots of fruits and vegetables, limiting the number of processed foods, and utilizing a high-protein diet. The best fruits and vegetables to consume are those high in anti-inflammatory and antioxidant properties (blueberries, raspberries, bananas, kale, broccoli, and other vegetables). Remember, eating only one type of food from a single food group can be detrimental to achieving your goal of a balanced diet.
Also, it is important to hydrate and drink plenty of balanced water and electrolytes. Your body is roughly 60% water, and you are constantly losing it throughout the day, mostly from sweat, urine, and nasal mucus, especially when sick. It is crucial for the basics of your body at the cellular level to be replenished.
3. Exercise regularly.
Regular physical activity improves your muscle strength, but it also boosts your endurance. By exercising regularly, you’re delivering oxygen and nutrients to your tissues and helping your cardiovascular system work more efficiently. Regular movement improves your heart and lung health, giving you more energy to tackle daily chores and any task thrown your way.
Additionally, exercising on a regular basis reduces your risk of heart attacks, type 2 diabetes, osteoporosis, and some cancers. Exercise brings strength to your muscles and joints, lowers your blood pressure, assists with weight management, and improves your mental health and mood. Whether it’s going for a light jog or playing a heated tennis match with your friends, there’s a form of excellent exercise out there customized to your needs and desires.
According to the CDC, as many as 60 million people per year in the United States experience allergic rhinitis during peak allergy seasons or even year-round. Allergy symptoms can include sneezing, a runny nose, congestion, etc. Our Euka Co-Founders, Harvard, UCLA, and Mayo Clinic Doctors, Drs. Bita and Shawn Nasseri, discuss some of the most common misconceptions about allergies.