4 Ways to Boost Your Immune System

Getting sick never happens at an opportune time. Whether it’s on the eve of a big client meeting or right before a much-anticipated vacation, you would do anything to avoid it. Your immune system should be working for you, not against you, but it needs a bit of help to act in best form. Here are some tips to stay healthy during life’s big moments.

How to Help Your Immune System Thrive

man washing vegetables

1. Diet & Exercise

A healthy lifestyle is paramount to a strong immune system. Those basics that keep every part of your body healthy—from your heart to your digestion—depend on a nutrient-rich diet and regular exercise. The core of a strong diet is one rich in fruits, veggies, whole grains, and lean proteins. By giving your body fuel, you give your immune system the nutrients it needs to function. Antioxidants in foods are particularly helpful for keeping your body healthy by neutralizing harmful compounds calls free radicals, which cause damage to cells, proteins, and DNA.

Exercising within your body’s limitations is another key component to immune health. Physical activity can help flush bacteria out of your airways, as well as cause antibodies and white blood cells—your immune system’s main soldiers—to circulate more rapidly, which helps them detect illness sooner. Studies have also shown that the brief rise in body temperature during exercise may prevent bacteria from growing. The endorphin release after a workout also regulates stress, which can be a factor of poor immune health when not properly managed.

2. Sleep

Skimping on sleep can be one of the biggest mistakes you make when taking care of yourself. While a busy schedule warrants the occasional late night, making it a habit can increase your risk of getting sick or even reactivate a past disease in your system, evoking worse symptoms than when you previously had it. When you’re asleep, your immune system releases cytokines, which promote a good night’s rest and increase in production when you have an infection or inflammation. If you have sleep deprivation, your immune system will have a harder time producing cytokines to protect your body. The same rule applies for antibodies and white blood cells, which are reduced when you don’t get the rest you need.

To make the most of your immune health, adults should get at least seven to eight hours of sleep a night. Teens need even more—nine to 10 hours—while younger children require at least 10 hours of sleep. While more time per night is typically better, there is such a thing as oversleeping. Adults who are in bed more than 10 hours in a night are shown to have a poorer quality of rest, which disrupts the restoring REM cycle and leaves them feeling more tired the next day.

woman washing her hands

3. Habits

Beyond the basics, there are certain habits you should acquire to give your immune health a needed boost. Your hands come into contact with a variety of spaces throughout the day, making them a petri dish for unknown bacteria. When your hands regularly touch your face, all those germs picked up from handrails and countertops enter your system. Washing your hands thoroughly and regularly—after using the restroom, before cooking food, and otherwise—will stop the spread of germs you encounter in daily life.

In the kitchen, in particular, germs commonly make their way into your system through food. Cooking your meat, like chicken or pork, all the way through is a surefire way to avoid this hazard. Similarly, cleaning surfaces where this raw food was prepped is essential to your immune system as well. The idea of germs being everywhere can feel like a threat, but remember that exposure to common germs also helps you build up your immunity and avoid antibacterial resistance. Do your part by washing your hands and properly preparing food, but also don’t feel the need to constantly coat your palms with hand sanitizer to stay healthy—it may have the opposite effect.

4. Supplements

If there are parts of your diet that are lacking—or you fear a cold coming on—you can use a supplement to support your immune system. All-natural options like itSpray’s vitamin-packed BOOSTit can work well as a daily vitamin or the occasional immune help during cold and flu season. BOOSTit spray uses a blend of vitamins and herbs that get into your system faster and more effectively with a couple spritzes under your tongue.

Most immune system supplements like BOOSTit will include vitamins A, C, D, and B-12 to give your body the essentials of a healthy diet, as well as ingredients to ward off illness. Echinacea Angustifolia is an extract commonly used in these supplements for an all-natural power-on during days you feel under the weather. Boost it, in particular, steers clear of any fillers or binders, so you’ll feel ready to take on the day, no questions asked.

Looking for a better way to get your vitamins? Whether you need an immune boost, an afternoon recharge, or sweet dreams, itSpray has the solution. Our BOOSTit spray is made of natural ingredients, works quickly and effectively, and has no calories or sugar. For more information about our full line of products, call (813) 603-8190 today.

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