Simple Ways to Boost Your Immune System
In times of stress, it’s difficult maintaining your health and fitness. Today’s world demands a lot from your body, so it’s more important than ever that you get fit and healthy to boost your immune system.
If you’re just starting to walk the healthy path, you may be wondering about the best ways to do the boosting.
Today, I’ll talk about six easy ways to do it. Let’s dive right in…
Here’s How to Get Healthy
Do you have a friend who “never” gets sick? Do you assume they have some super powers?
They do! (Probably) not the Superman or Wonder Woman sort of superpowers. It’s rare, but some people are just born with super strong immune systems.
Then, there’s the rest of us.
While we cannot control our genetics, there are specific things you can do to boost your immune system that are not all that difficult.
1. Drink More Water
Keeping your body hydrated is crucial for optimum function of your body’s organs, including your kidneys, liver, and lungs.
In fact, dehydration has potentially harmful side effects, including dizziness, fatigue, and confusion.
Do you love fresh-looking skin? Well, it’s a perk of staying hydrated!
Get into the habit of carrying a water bottle with you wherever you go. Make it a goal to drink half your body weight in ounces of water per day. That means if you weigh 140 pounds, aim for 70 ounces of water per day.
During the hot summer months, it’s especially important to stay hydrated during your workouts.
This leads us to our next immune-boosting tip…
2. Regular Exercise
I know exercise is a real stumbling block for a lot of people, but exercise doesn’t have to be hard and it’s an excellent immune system booster.
If you’re having trouble getting motivated, start with a walk around the block. Do you watch a couple of hours of TV in the evening? Try skipping one program and walking instead. It won’t take long before you notice the good side effects.
Enhanced mood, reduced stress, weight loss, a stronger immune system, and overall better health and fitness are all major positive side effects of regular exercise.
Once you’re ready to take your exercise to the next level, a subscription to Beachbody On Demand will help you get there.
It’s truly amazing how much better you feel in every aspect of your life when you’re getting regular exercise.
3. Fuel Your Body with Healthy Foods in Appropriate Amounts
Food is fuel. What happens if you put diesel fuel in a gasoline-engine? You ruin the engine!
If you want to boost your immune system, your body needs the right type of fuel in the appropriate amounts. You need healthy, whole foods that are nutrient dense (i.e., packed with nutrients and protein).
Are you addicted to sugar, carbs, and/or huge portion sizes?
Well, we’ve got two excellent eating plans that will help you kick these bad habits to the curb.
First, there’s the 21 Day Fix Meal Plan, now called Portion Fix.
Portion Fix gets you nutritionally on track using portion containers, a nutrition guide, and a free app. The program makes it easy to learn how much of each type of food your body needs daily.
Add that to the six 30-minute 21 Day Fix Workouts and you’re set!
Next is the 2B Mindset. This eating plan is less strict, but equally healthy. It is based on four core 2B Mindset principles:
- Water first
- Veggies most
- Track your food
- Weigh yourself daily
Taking control of your eating habits is a first step toward a lifetime of good health.
4. Reduce Stress
Your state of mind affects your health and, if you’re stressed, your immune system is taking a beating. Stress negatively affects your digestive and cardiovascular system as well.
So, what can you do?
If you’re attending to 1-3 above—drinking plenty of water, getting regular exercise, and fueling your body with the right foods—you’re doing a lot to help with stress.
There are a few more things you can do to help…
Meditation is a great way to reduce stress and it doesn’t have to take a lot of time.
Sit up straight in a comfortable, but alert, position. Focus on your breath for a few moments and let go of any thoughts that are bothering you.
You will have thoughts, but simply notice them and let them go. The more you practice, the better you’ll get.
If you’re new to meditation, try it for five minutes at a time to start. Build meditation into your daily routine and reap the benefits.
Yoga is another great stress reducer that offers some of the same benefits as meditation, while also giving you a workout. This double-punch is a great immune booster.
Check out Beachbody’s 3 Week Yoga Retreat!
And, here are a bunch of other ways to lavish self care on yourself courtesy of Coach Monica — Self Care Checklist
5. Good Sleep Habits
Everyone’s body is different when it comes to sleep. Some people only need six hours of sleep to feel great, while others need eight.
In general, you should aim for seven to eight hours of sleep per night.
Do you suffer with sleep difficulties?
Try going to bed at the same time every night and getting up at the same time every morning, even on the weekends. Turn off all your screens an hour before bed and dim the lights.
Good nutrition and daily exercise also aids with sleep.
6. Move Around Often
Do you have a desk job? If possible, use a sit-stand desk. That’s a desk that adjusts to heights that allow for both sitting and standing.
Make sure you take a brief walk around the office every hour. Get up each hour and go refill your water bottle!
If possible, use part of your lunch hour to take a brief stroll. I’m not talking about getting a lot of exercise here, but moving your body so that you’re not sitting all the time.
Boost Your Immune System for a Happier Life
When you adopt healthy habits to boost your immune system, you’ll not only be less prone to illness, but you’ll look and feel better too! Both physically and mentally.
It’s not rocket science. You just need to drink more water, eat right, get daily exercise, have a good sleep routine, and move your body throughout the day.
Before you know it, you’ll be the one with the super-powered immune system!
Are you having trouble getting yourself on the right track? Do you need a little accountability? I’d love to help!