Getting sick regularly can get on your nerves. But is there really a way to shoo away sickness? There is. To help you out, here is a list of 8 ways you can avoid getting sick all the time:
1 – Eat a healthy diet with fruits and vegetables
The first and foremost measure that you must take to keep illnesses at bay is to eat a healthy diet that is rich in good fats, proteins, vitamins, minerals, fiber and antioxidants. Most of us frown when it comes to consuming our leafy green vegetables but those can actually boost your immunity and protect you from the attack of viruses and infections. Cruciferous vegetables such as cabbage and cauliflower, in particular, can be of help when it comes to boosting immune function. Other immunity boosting foods include yogurt, almonds, citrus fruits, etc.
2 – Get active and exercise more regularly
Most of us ignore physical activity. In fact, obesity which increases the risks of several health problems, is a growing concern in the US due to not only unhealthy diet but also because of lazy lifestyles. Hence, to stave off diseases and ailments live an active life. You can start by walking your dog more regularly, taking the stairs instead of the elevator, and cycling to work. You can also consider other simple exercises or yoga. Working out can reduce inflammation, fight off stress, and increase WBC circulation.
3 – Reduce or stop alcohol intake
You must be aware of the many ways, alcohol can negatively impact your health. It can increase the risk of developing cardiovascular problems, can lead to liver diseases, cause brain problems, and more. Alcohol also weakens your immunity by damaging dendritic cells. Studies show that alcohol intake in excess can up the risk of getting infected by viruses and bacteria. You can either cut back on alcoholic beverages or live an alcohol-free life entirely.
4 – Do not stress too much
When you stress too much the hormone that is responsible for it takes down the ability of the immune system to combat antigens by reducing lymphocytes. Stress also triggers harmful inflammation because it promotes the overproduction of cortisol. While stress cannot be avoided, you can prevent chronic stress by going for therapy, yoga, meditation, mindfulness, etc. If nothing helps you beat stress, consult a professional.
5 – Go out in the sun and get vitamin D
The sun’s rays are your best source of vitamin D. However, be sure to not overdo on roaming around in the sun as its UV rays can damage your skin, eyes, and more. However, a wee bit of sunshine is crucial for several bodily functions, including strong immune functionality. Apart from going out in the sun, you can also go for vitamin D supplements and add more vitamin D rich foods to your diet such as mushrooms, salmon, tuna, etc.
6 – Wash your hands and take care of your oral hygiene
Next, keep your hands clean at all times. After touching public screens, be sure to use a hand sanitizer. Keep your phone clean as well as it carries several pathogens and stays close to your skin. Wash your hands before and after eating, and after using the toilet. Several bacteria reside in your mouth as well and proper oral health is necessary to wipe them off. In this regard, brush, floss and use an antiseptic mouthwash.
7 – Do not miss out on sleep
You must have heard about the many ways sleep deprivation can adversely influence your health. It can make you feel fatigued, cause brain fog, increase the risk of cardiovascular problems, etc. This stresses on the importance of getting enough sleep. When you sleep, your body encourages the production of cytokines. These strengthen immunity and combat infections and diseases. Sleep loss also shares a link with increased inflammation.
8 – Don’t stay lonely and get more social
Loneliness and chronic illnesses are related. Social isolation can cause depression and up the risk of heart problems. It can also cause inflammation as since the beginning of time our minds consider loneliness a threat. This makes the body stimulate inflammation, too much of which can cause several health concerns to arise including cancer. Loneliness also makes you more susceptible to illnesses as it lowers immunity.