Comprehensive immune health fights not only infectious diseases (viruses, funguses, and bacteria). Also, it helps to kick out foreign invader harmful substances.
On the other hand, the comprehensive lifestyle practices, related to physical or mental activities, may immensely impact our immune health. Whereas numerous options out there - then it matters what we need to prior and what needn't at all.
Some acute facts push and remind us to revise human habits immediately through healthy lifestyle practices for the upper value. For instance, the facts are:
Fact#1: Threat from the crazier variants of infectious diseases
Fact#2: Lifestyle that affects healthy lifespan
Fact#3: Organic Food challenge for energetic living
Fact#4: Perceived need for futuristic prevention in life
Fact#5: Concern over long-pending Pandemic, and so on.
That's why saving our life with healthy living ultimately recalls the goal to settle out our stronger immunity. At a time of human age demands to maintain a strong immunity rather than boosting due to the physiological limitational fact.
However, here are the To-Dos, a little bit of a long checklist on the physical Lifestyle practices, that may keep your immune system much stronger and longer for a better life.
Disclaimer:
This post on lifestyle & Immunity is not intended to treat, cure, or prevent any disease. Expert opinion to educate with natural general information for the people who have normal health and want to live healthy for long. Here the methods are not substituted for the medical advice of your doctor or any other healthcare professional.
Also, this post may contain affiliate links, which means I may receive a thin commission, at no cost to you, if you buy through the link. Learn more in the disclaimer.
Another checklist title key "mental lifestyle practices" might be a much deeper set of deals that also have the same impactful role in immunity are under process for the next post. You might keep in email touch for every list post for well-being:
48 Physical Lifestyle Practices To Hone Your Immunity
01. Go Morning Jog
Jogging refers to a steady gentle running pace. Especially daily as a kind of physical workout. Every step in daily living counts as a great effort to take the benefits to your immune health.
At least 7000 steps a day are essential for risk-free healthy living for long. A recently done study concluded this which is conducted by the University of Massachusetts after 11 years long research.
That's why, improving physical activity levels for stronger immune health and, also, reducing mortality risk, jogging is one of the great ways to monetize your health benefits.
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Also, jogging habits can help you maintain a healthy weight. Also, leverages to build strong bones, strengthen muscles, enhance stronger cardiovascular fitness, keep you away from stress and depression. And, helps to control insulin resistance, and allows you to live flexible life.
02. Get Fresh Air
Our health is that what we intake in our body. What we inhale in breath - is so important as what we eat and drink daily. Quality breathing with fresh air can help you maintain pretty immune health.
In that regard, the challenge comes to you that how you treat the issues associated with the fresh air goal. Inside of your house might be a multi-times polluted than outside in your city. For life, you might move to a fresher city, or improve your existing air quality inside.
To improve air quality, all you need first is to detect your indoor air quality round the clock. You might use an air quality monitor device, indoor pollution meter, or multifunctional air detector.
In terms of air treatment, use an Air Purifier device with auto mode functionality for a better quality guard. Also, you might use window screen air purifying filter material for your fresher, cleaner, and healthier air quality inside your home.
Besides, better to remind you that planting enough trees is a sagacious effort to reduce the overall air quality around your home.
03. Run with Treadmill
Running on a treadmill is a worthy alternative to manual walking, jogging, or running outdoor. This amazing way of exercise produces the same results to meet your 7,000 steps daily.
A treadmill at your home in your cordial environment might give you better comfort than a gym. And multiple members of your family could use the same treadmill.
To build a habit on the treadmill for budget steps, you can configure your walking or running pace according to your need for immune health. And can allocate your daily schedule time twice a day in the morning and afternoon.
Here's an ideal brand for home treadmills. It's some special features that include:
* WiFi connection including entertainment system
* 3 dozens of programs including Heart-Sensor and outdoor scene simulation
* Bundle of many apps in-built including a multi-function display
* 3.25hp Motor including shock absorption plus hydraulic folding system
* Enough peace of mind and worry-free after-sales service.
The right equipment in a fresh air environment at your home might give you an immunity-friendly lift for long life.
04. Be Minimalist in Terms of Sugar Intake
Although in case, it's allowed organic sugar intake, chemical fact reveals all sort of sugars bears the same feature. The opinion from experts, you take whether raw cane sugar or refined sugar - all are same play same role in the human body.
So, if it's obvious to be taken, it's better to be minimalist in sense of sugar intake. Because sugar intake suppresses immune function and even can damage the immune health while you intake excessively.
On the aspect of the compromised immune system due to your excessive intake of sugar or refined carbohydrates, you may get sick and fall in danger to protect your health.
So, as per immunity-friendly sugar intake, a man shouldn't take sugar more than 150 calories (37.5 grams) and a woman 100 calories (25 grams) per day each.
05. Engage in Physical Activity
Physical activity includes both exercise and incidental movement corporated into a routine. For instance, walking, mowing, cleaning, taking stir up and so on - they all are activities may be in the workplace or at home.
Physical activities can improve the health that works as a guard to protect you from any risk of health diseases such as type 2 diabetes, heart disease, and cancer.
While your job allows the physical presence of sitting, you should leave your seat ahead of each 3Oth minutes and take a break for light activities for a while. This habit may protect you from health risks.
06. Get An Walking Habit
Walking habit is a great virtue for your lifestyle. It removes all sorts of risk factors of health such as cardiovascular, neuro, overall organ plus bone, and cancer threat.
According to CDC guidelines on general physical activities walking got its priority as it's associated with our every step every day.
The recently popular long-living formula "7000 steps a day" gloriously grasp the walking method for its great fulfillment like jogging and running. A power walk habit can meet this goal that improves immune health including cardiovascular fitness, muscle strength, and bone health.
How to build a joyful walking habit? And how you can harness this habit with your daily lifestyle strategy? It is all about practicing mindset throwing a challenge upon yourself.
Recall the reasons and goals of your walking daily. Initially, you might target 10 minutes walking, then 15 minutes the next day, then 20 minutes, and finally grow it at 30 minutes habit accordingly.
Also, you can hear out mild audio music or start a mobile conversation while you walk along a safe road. Initially, you might also take a similar company to finish your competitive walk together with an engaging conversation.
Feel the walk a great joy of better living daily.
07. Take A Fresh Bath Daily
taking a bath daily once is a great virtue to hone your immune health for greater well-being. Not only does a complete both help the immune system stay stronger, but it also has numerous health benefits. A warm bath leverages the blood flow smoother.
Also, bathing can make your breathing system more oxygenated. Which allows you to inhale or exhale at any rate of deeper or slower. A hot bath helps to kill the invadable bacteria and improve greater immunity.
Not up to there, bathing can strengthen heart health, nourishes the brain and nervous system, improve hormone balance, muscles, bones, nerves, and skin health. So, a just single bath daily can add an extra layer in total health security whereas immunity stays at its core.
08. Go Daily Yoga
If you're not yet familiar and habituated with yoga benefits, you might be missing a great opportunity to hone your immune health. The three major parts of yoga, named Asana (Physical Posture), Pranayama (Breathing Exercise), and Dhyana (meditation) are hugely pressed and published around the web.
We focused on three immunity enhancing pranayama such as Bhastrika (Bellows Breath), Kapal Vaati Pranayama (Forceful breath out), and Nadishodhan Pranayama (Alternate Nostril Breathing) in our one post.
The particular immunity-enhancing Asana are Halasana (Plow Pose), Trikonasana (Triangle pose), Yog Nidra (Relaxation), Marjari Asana (Cat pose), Hastapadasana (Standing forward bend), Paschimottanasana (Seated forward bend), Shishuasana (Child’s pose), and Bhujangasana (Cobra pose). You can practice these asanas with a moderate level of Kapal Vaati Pranayama for increased benefits.
The conventional lifestyle used to consciously or unconsciously generate many unknown hurdles and stress in our human body.
Then, yoga is the best holistic way to remove those obstacles and create an easy plus natural flow of immune functionality along with the harmony of the hormone, blood, and nervous system around the organs.
09. Jog on Single Ground Space
Jogging on a single ground space is an old native but unfamiliar technique to move at a single ground tiny space. This is just like a treadmill-alternative technique. It can be defined as Jogging or running and controlling the pace at a single place for stepping rhythmically.
This method allows you to walk or jog or run on a fixed ground but like a treadmill runner. Because you've to step repeatedly on specific ground space. For instance, you might check this video clip.
Your pace or speed on the steps might be increased or decreased based on your balanced stepping on a specific point with angled physical tend. This sort of movement is completely manual and does needn't enough space to practice for stepping benefits.
There are various forms of Jog on Single Ground Space. You can innovate and grow the different forms while you'll get habituated with this physical movement tending rhythmically. While your job is sitting intensive, you can practice this to remove further stress near your workplace.
You have an easy chance to do it anywhere wherever indoor or outdoor and home or office. It's super easy to get habituated and taking great benefits of "7000 steps a day".
10. Eat More Whole Plant Foods
You have certain reasons to keep in mind that organic food is the best form of eating. As more generations, organic food gets more processed. And it becomes more un-friendly for the physical organ system.
That's the reason nutrition practitioners today prioritize whole grain or whole plant food first. In terms of protecting your normal immune health, all you need to do is shop the foods that are GMO-free and whole plant.
This habit of choosing the right foods might save your entire family's immune power for longer life. Because eating whole grain or plat could enhance health protectability against any sort of infectious diseases.
11. Drink More Water
Drinking adequate water every day is essential for healthy living. According to CDC, water can prevent dehydration, a critical condition that can cause cloudy thinking, result in mood change, create overheat in the body, enhance constipation, and risk of kidney stones.
Importantly, water helps to add enough oxygen to the organic cells in your body that promptly absorb to continue physical normal functionality. It contributes to renewal breath in immune health removing toxins and waste from your body.
Also, help to continue normal balance in hormone functionality which improves immune function across the body. And, that's why organs get a normal fuel to regulate temperature, lubricate physical joints, and improve overall immunity for protecting your health.
Then, how much water is significant per day for an adult? according to the U.S. National Academies of Sciences, Engineering, and Medicine - about 3.7 liters (15.5 cups) of fluids a day for men and about 2.7 liters (11.5 cups) of fluids a day for women are appropriate.
12. Get Exercise
Exercise is an amazing way to boost immune function. A happy immune functionality rewards overall sound health for enjoying the day with different feelings.
The list of benefits is so long from a comprehensive physical exercise while it goes with the right order daily. It makes your day feel happier, and have a chance to get weight loss. Proper exercise strengthens muscle and bone health and boosts energy levels as well.
Also, physical exercise decreases your risk of chronic habitual diseases and develops skin health too. In terms of improving your brain health and neuron functionality, exercise is one of the great alternatives.
Exercise helps to improve sleeping quality and fertility, but never do it at night at all. Most importantly, exercise can generate endorphins that can remove your physical pain too.
13. Play Your Favorite Instrument
In your immune health improvement, instrument's rhythmic music has a positive impact. You might be habituated to playing an instrument such as harmonium, Guitar, Piano, and so on, that is a great habit.
If you have a melodious vocal to add with your instrumental playing might double your immunity enhancement. Because music stimulates oxytocin, a loving hormone that relates to your happy feelings.
So, get habituated to an instrument, and keep playing in your spare time. The ultimate vibration may give you pleasure in mind-body, and soul. It may reward you to meditate your mind to calm down your brain waves from gamma to alpha. This happiness may improve your ultimate immune health eventually.
14. Fun With Your Dog or Pets
You love your dog is a great habit. It is not only for recreation or entertainment - rather for your immune health development as well. How it works is amazing connectivity within two souls apart one is you the most beneficial.
Your loving connectivity with a petting animal can help to gain the loving hormone "Oxytocin" in your body. It helps to enhance your immunity in the body.
Since immunity is the power pack of your physical organ to guard and fight against invaders or infectious diseases. Then this immunity-friendly oxytocin might add an extra layer to your immune health that strengthens your ability to prevent further disease.
15. Eat Antioxidant-rich foods
You take enough antioxidant-rich foods in your daily foods is essentially a good habit. Why are antioxidants so needful in a daily meal? Because it saves our cells from damages by evil substances.
Antioxidants are compounds or substances found naturally in foods, plants, and animals. It works as a guard to defend your cells from damage attacked by potentially harmful free substances or radicals or molecules.
Antioxidants are defined in some familiar classes, such as vitamin C, vitamin E, selenium, phytochemicals, glutathione, flavonoids, polyphenols, sulforaphane, and carotenoids. They are available in the fruits, roots, leaves, flowers, different plants, fish, and animal sources:
| |
|---|
| Papaya, Tomatoes, Red Capsicums (yellow and green as well), Kiwi fruit, Strawberries, Guava, Broccoli, Citrus fruits, Brussels sprouts, leafy vegetables, and Potatoes. |
| Sunflower seeds, Almonds, Leafy vegetables, Peanuts, Sweet potato, Avocado, Vegetable oils. |
| Carrots, Leafy vegetables, Sweet potato, pumpkin and other squashes, Guava, Watermelon, Grapefruit, Spinach. |
| Brazil nuts, Fish, Shellfish, Meat and poultry, Eggs, Grain products, Kale, Tomatoes, and tomato products, Wheat germ, and wheat bran in whole grain products, Beans, Oats. |
| Different Berries, Cherries, Apples, Tea, Red grapes, Onions, Cocoa, especially green tea. |
| Extra virgin olive oil, Blueberries, Dark chocolate, Olives, Hazelnuts, Plums. |
If you weren't familiar with the benefits you might now find ways to get habituated to protecting your and your family's health against heart diseases and cancers.
16. Regulate Vitamin B12 Level
Vitamin B12 (aka cobalamin) is an important one out of 8 other B vitamins. Water-soluble vitamin B12 plays a vital role to form red blood cells and metabolism cells. It helps in fatty acid and amino acid metabolism, improves natural nerve function, and the creation of DNA - since B12 is a cofactor in DNA synthesis.
Since vitamin B12 is a life-saving essential vitamin for immune health. You need to be habituated to B12 rich foods for maintaining a healthy level of its requirement. The potential sources of B12 are eggs, fish, meat, poultry, and dairy products.
Because B12 is connected to red blood cell production which ensures the immune system that gets enough oxygen it demands. If the deficiency of B12 arises in the system, it can interrupt the complex processes involved in immunity. As a result, it can weaken your body's protection against various diseases.
17. Wash Your Hands
Hand washing is also a vital factor in immune health protection. Because hands are an unconscious vector to transferring infectious diseases.
Amid pandemic, you might have a regular practice on your hand washing. Great habit obviously in terms of keeping the infectious diseases out the chance to invalid either.
It just takes only 20 seconds to wash your hands using soap and water. Or you might use an alcohol-based (at least 60% alcohol) hand sanitizer in each key event.
It is an essential habit to clean hands, especially before eating a meal, after using the toilet, and each time after blowing, coughing, or sneezing your nose.
18. Eat Garlic
Your pretty habit of taking 2-3 cloves of garlic a day is an amazing support for your immune health. Because It has a superior level of natural antiseptic, antifungal, and antibacterial agents.
It has extraordinary Allicin ability in the fresh and crushed garlic to protect your health destroying the seeds of any infectious diseases, even cancer as well.
Garlic is packed with vitamin B6, C, selenium, potassium, phosphorous, calcium, copper, and iron. Its surprising role in health includes cell damage prevention, reducing aging, weakening heart disease, reducing Alzheimer's, dementia, blood pressure, extra-cholesterol, physical sickness, and many more.
Garlic is <a powerful medicinal food> that improves the immune system that fights cold and flu, purifies blood, keeps your skin natural, stops your hair fall. It also improves bone health, resolves and removes heavy metals from your body.
19. Maintain Home Hygiene
There are no direct measurable relations between your immunity and your home hygiene system.
But home hygiene may impact personal health in terms of safety from infectious diseases. Some of the unseen vectors and factors around our connecting society or living environment can produce such infectious germs. We are perhaps not getting ready for the circumstance either.
So, personal and home hygiene practice may help keep your immune system surefire safe and sound. Besides, immune health might influence by a pleasant environment providing immense peace of mind.
20. Take Vitamin D
Why is vitamin D so important? Is it immunity-friendly practice?
The answer is YES, evidence shows that vitamin D has a profound impact on health via the immune system that fights germs and diseases.
Since the human body can't produce and store vitamin D, your body deserves to take this regularly. According to an US Pharmacist's publication "The active form of vitamin D Calcitriol (1,25dihydroxyvitaminn D3), has a half-life of about 15 hours, while calcidiol (25-hydroxyvitamin D3) has a half-life of about 15 days". This duration indicates a clear signal that your lifestyle needs to be vitamin D friendly at a time in an age.
According to Cynthia Aranow, MD, Investigator, "As the vitamin D receptor is expressed on immune cells (B cells, T cells, and antigen-presenting cells) and these immunologic cells are all are capable of synthesizing the active vitamin D metabolite, vitamin D has the capability of acting in an autocrine manner in a local immunologic milieu. Vitamin D can modulate the innate and adaptive immune responses".
Fortunately, the world's biggest and cheapest source of vitamin D is Sun. To live a healthy life, at least 20 minutes of quality bathing habit by sunshine is so impactful for storing your daily budget of vitamin D. The first hours or morning sunshine is the great time to get your D-bathing because of the fresher time of the day.
21. Practice Breathing Exercise
Breathing exercise is one of the top conscious lifestyle practices. It can help to live healthy, stronger, and longer in life.
The human mind used to travel around fifty to sixty thousand thoughts daily. But the mistake is that about eighty percent of thoughts are not worthy either. This sort of thinking pattern is used to cause a shorter length of breath.
Thus, often we do not inhale or exhale on a whole scale. That means we do not take enough oxygen in our lungs that deserve. Moreover, while exhale we do not release all toxins with carbon-di-oxide as well. As a result, the complex gap is used to suppress our immune power that causes various diseases.
That's why breathing exercise is an essential lifestyle for a conscious life. It can help to keep up sufficient oxygen in the body removing toxins.
The methodical inhale-exhale deals may boost your oxygen level in the cells and tissues of your body. The whole scale organ functioning with clean blood that is full of oxygen may promote your immune health to fight better against infectious diseases.
Only twenty to forty minutes of breathing exercises before breakfast or evening time ( or both) may give you a better immune life at no cost what you deserve.
22. Incorporate Zinc
In terms of good health, taking zinc-rich foods is a conscious lifestyle. Research found that zinc is required for the functions of more than 300 enzymes. Zinc is an antioxidant and anti-inflammatory agent.
Zinc not only maintains strong immune health as a second messenger of the immune cell. Also, it plays an important role to metabolize nutrients in the body. And builds the body tissues, and repair them as well.
Since your body doesn’t store zinc, so you need to be habituated to eating proper zinc-rich food regularly from natural food sources.
According to Healthline, "The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women. Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively".
So eating zinc-rich foods can meet your goal. Such as meat, Lean Pork Chops, Oysters, shellfish, Chicken Leg, legumes, Red Lentils, Hemp Seeds, Pumpkin Seeds, Peanuts and other nuts, Firm Tofu, Yogurt and cheese, Oatmeal, eggs, whole grains, Baked beans, Shiitake Mushrooms, potatoes, kale, dark chocolate, green vegetables and so on.
It may remain in your daily meal often, but all you need is to recognize them. Your conscious recognition may help you to make a daily food plan for better immune health.
23. Keep Your Body on Movement
There are various reasons you may have little scope to move from your sitting job. These long hours of continuous sitting can push you through some health issues.
It may cause obesity, blood pressure, diabetes type two, high blood sugar, fatty acid blood vessels, abnormal cholesterol levels, metabolic and heart issues, and so on.
Your consciousness can prevent the issues that are born from your lack of movement. here are some of the easy ways can reduce your further health risks:
- Use a Pomodoro timer app: You may use Google calendar to set your time alert every 25 -30 minutes of interval or according to your convenient time range. Or, you might download an app like Pomodoro Focus To-Do so that you get an alert for taking a break for a while.
- Revise your sitting posture: You may keep a conscious watch on your posture. While you find your sitting posture may suck your energy, you might revise it for easy sitting habits.
- Work out a breathing Exercise: A great habit if you practice an inhale-exhale method for better breathing exercise (see 21st step). You can do it wherever you're sitting. It can remove your further risk from sitting habits.
However, before the pandemic years, there was a slogan around the web like "Sitting is the new smoking!" Although this analogy might bear a bit of fallacy in terms of holistic sense. It's because the sitting habit is revisable with the alternative ways but never smoking.
24. Stay Socially Connected
Since humans are a social species; so, without social connection someone feels friendless, insecure, and helpless. Studies have revealed that human connection can ease pain, lower stress, and strengthen the immune system.
Living an isolated life is not either a worthy lifestyle, it may bring danger in some cases. Because socially connectivity works like a pain killer while someone falls into loneliness, depression, infectious diseases, or any other illness that produces stress. It recalls the importance of kindness for own well-being.
That's why specifying the potential bonds among the social arms and connecting them with a compassionate heart is a great way of living healthy. It has a profound satisfaction in mind for preserving immunity and neuro-health. Even it may work for the stranger someone who deserve pity help.
25. Play Outdoor in Cold Weather
Evidence from a newsletter of Pennsylvania Department of Health (pdf)shows that 'outdoor-playing' in the cold weather may improve your immune health! Also focuses that winter fresh weather is better than indoor for everyone. It emphasizes that outdoor playing of your child is much safer than staying at home at risk of germ circulation chances.
Outdoor exercise or playing games in cold weather is rather a great habit for immune health for all. Children and adults both have amazing excuses to take benefits from outdoor play together.
Whether you may bring an extra flavor in your daily habit of Jogging using an outside diversified game plan. Since you have a chance to hone your immunity, you may take an alternative form of the winter-friendly idea from here such as:
Rope Tow, Power Puff Football, Hat Trick, Capture the Snow Flag, Snow Baseball, Snowball Relay, Ice Hockey, Dodgeball, Pin the Nose on the Snowman, Footprint Tag, and so on.
If you try out those outdoor winter-friendly games you have the scope to enhance strength in the immune system. Fresh air could impact your brain health as well.
26. Go Mix Up in Exercises
Combining the best alternative exercises and games is a brilliant idea to impact your better living. Whether winter or summer or indoor or outdoor - all the workouts may bring under a great plan for a pleasing lifestyle.
More specifically, you may schedule your best alternatives such as yoga, soccer, gym, badminton, volleyball, climbing, Snow Baseball, squash, basketball, Ice Hockey, aqua aerobics, and so on.
Since all exercises are good for your health. You may pick out the best ones based on your physical requirement. The alternative but an innovative mix-up in your exercise schedule may give you better immune health.
27. Eat More Mushrooms
At least sometimes you keep Mushrooms in your food plan may help keep your health better. Because it contains vitamin D and B, antioxidant selenium, powerful polysaccharides.
That's why all the precious values combined role on human health as a powerful immunity promoter.
Mushrooms help to improve gut to brain health, lower cancer risk, strengthen immunity response, and so on. So, it deserves your attention to use for your better well-being.
Your eating habit needs to take this immunity-rich item to lead a safe living. Your food plan may gloriously welcome this member item and go with delicious mushroom recipes. Also, you can choose alternative forms of mushrooms such as chips or mushroom sandwiches, and other ways.
28. Take More Protein
Why you should maintain an appropriate protein-rich foodie lifestyle? Because it allows you to maintain good immune health that saves your life. A study found that protein (a chain of amino acids) plays a very important role in immune responses by empowering and controlling major three duties:
(1) Activating T & B lymphocytes activation, macrophages, and natural killer cells;
(2) Regulating cellular redox state, gene expression, and lymphocyte proliferation; and,
(3) Stimulating the release of cytokines, the production of antibodies, and other cytotoxic substances.
While you fall into protein malnutrition, that can reduce significant concentrations of most amino acids in plasma. That's why protein intake comes on the light to emphasize physical fitness. Every exercise after a workout deserves protein-rich foods for maintaining good health.
According to the study source, "increasing evidence shows that dietary supplementation of specific amino acids to animals and humans with malnutrition and infectious disease enhances the immune status, thereby reducing morbidity and mortality".
29. Love Volunteering
A study referred by Dignity Health conducted by The Center for Compassion and Altruism Research and Education reveals that, when patients perceive their doctor as caring and compassionate, they get influenced and having a stronger immune system and get recover faster from a cold.
It reveals a true way of compassionate life that comes from a volunteering mindset. Volunteer activities work magically to boost self-confidence as well as self-esteem among older adults.
Volunteering has eternal power that kills loneliness, illness, and stress. And it loves to live with interpersonal ties within pleasant social networks. Thus volunteering helps improve immune function reducing blood pressure that saves a life.
That's why age matters to realize own health fact for living with spirit. Volunteering is perhaps the best way of living longer and stronger life with compassion and spirit.
30. Take Vitamin C
Vitamin C, aka Ascorbic Acid, is a water-soluble multifunctional micronutrient that helps in the normal growth, development, repair of all physical issues. It helps the body absorb iron, heals injuries, maintains cartilage, and regulates the immune system.
How long does vitamin C stay in the body? In response to this question Oregon State University Blog says - "Vitamin C can stay in the body for weeks. Kidneys regulate the levels of vitamin C in the blood through a process known as ‘renal reabsorption. It prevents vitamin C from being lost in the urine. Taking large doses of it can overwhelm this system, so the extra amount is lost in the urine in a matter of hours.
When someone who already has high levels in the blood takes some vitamin C, the increase in the body is only temporary – the majority is lost in the urine. When someone who doesn’t have high blood levels of vitamin C takes it, the vitamin stays in the system longer.".
The human body can't produce vitamin C, all it needs from organic fruits or vitamin C supplements.
Here are the RDAs (Recommended Dietary Allowance) for Vitamin C in the image table:
Vitamin C plays an important role to prevent familiar enemy diseases, such as cardio, stroke, eye health issues, and cancer. To maintain a greater immunity for living longer, you need adequate vitamin C in your daily diet or supplements.
31. Use Stair Climbing
Stair climbing is one of the compelling physical exercises on the walk of daily lifestyle. It's not costly either, easy to move up and down using stairs that generate amazing benefits. About all sorts of urban people, especially sedentary people, have scope to improve physical ability using this simple method.
If there is a stairway on the way of daily walking scope, it's an intelligent option alternative to use the stairway.
Stair climbing strengthens bones, muscles, heart, and lung health. And, helps to improve blood circulation and immune health. It improves the power of body resistance and lowers the chance to develop risk factors such as hypertension, colon cancer, heart diseases, and diabetes.
32. Eat More Healthy Fats
Eating habits with good fats are an essential lifestyle for healthy living. Because, fat leverages your body to absorb three major vitamins A, D, and E. Since, these vitamins are fat-soluble and the body can't create fatty acids (come from fat) to resolve them. So, need to be habituated to take fats from an outer good source.
In terms of taking greater health benefits from immunity via aforesaid vitamins, all you need is a balanced diet with a good amount of fat. It can defend your heart and brain health by increasing good HDL that helps to reduce bad LDL cholesterol levels.
The remarkable sources of Omega-3 fatty acids are available in the fish (Such as salmon, sardines, and tuna), nuts (such as walnuts), seeds (such as chia seeds, and flaxseed ), and plant oils (such as soybean oil, canola oil, and flaxseed oil).
33. Take Probiotics
The definition of a probiotic by The FAO/WHO, "live microorganisms which when administered in adequate amounts confer a health benefit on the host"
Healthy probiotic foods or supplements, usually beneficial bacteria, have value to promote your immune function. It helps improve heart, gut, brain, and skin health as well.
There are two popular ways, you can get adequate probiotics: from supplements and fermented foods. Some of the top remarkable supplements and foods are shown below:
34. Get 30 Min Daily Workout
You go to a gym or home workout, that might be a good habit for physical fitness. At least "30 minutes a day workout" is required to lower the risk of chronic diseases in adulthood.
It's a minimal time length in the USA. If you carry out that threshold that might be a great habit. But notable that if you do combine yoga with physical exercise, all you need to do is after your gym work.
30 minutes a day of physical exercise is a basic rule for every adult. You have a chance to enhance benefits by strengthening your physical tone with pranayama or meditation as well.
Thus, your daily workout might add profound leverage to keep your health up.
35. Avoid Processed Foods
In terms of living with risk-free immune health, it's essential to avoid ultra-processed foods first. Ultra or third-level processed foods are much more risk generators in health than second-gen processed foods.
When food gets generated, how many stages does it pass through to being appeared to the consumer is called the number of generations. More gen means less quality.
As usually heavily processed or ultra-processed foods are used to get involved with the risky processed ingredients. For example, the third level processed foods are such as white bread, chicken, Coke or energy drinks, and so on.
Third-generation processed foods pass through the processes such as cooking, freezing, packaging, and canning. The process happens by adding artificial flavors, sugars, colors, fats, and preservatives get added in ultra-processed foods.
Then the processed food values do not produce minimum health benefits - rather reduce the strength of immune health. All those sorts of processed foods may create various health issues including heart, brain, and gut health troubles.
36. Smile Whenever Need It
Smiling is a great virtue for own health benefits as well as others who receive the same response. It displays an image on the outer passage of the face that comes from a deeper state of humor in mind. The receiver finds a clear message and gets influenced to reply the same to the partner for well-being.
Does smiling deliver any benefit in immune health as well? Obviously.
According to a study, stated in the WebMD, being quoted "Increased stress is associated with decreased immune system response". Also, smiling has humorous power that improves the level of infection-fighting antibodies. Which is generated in the human body that increases the levels of immune cells too.
So, smiling or laughing opportunities that come in life deserves your compassionate response. Having the benefits from a smile depends on your simple awareness. Which can give you a priceless tonic in immune health.
37. Resolve Stress Intelligently
Stress is a natural reaction that comes from any circumstance: such as difficulties, expectation, limitation, or worry to failure. Chronic stress may result from trouble in health that can reduce immunity.
So, preserving better immune health by adequate stress management system may become one of the crucial lifestyle responsibilities for longer living. Because while continuous stress once crosses the limit may arise serious health issues.
The most familiar and informal tools such as pranayama, meditation, and transforming knowledge base can help in stress management. Also, realistic goal setting, sharing with a friend, humorous comic film, and social connectivity can help improve stress-free level.
Sometimes, healthy lifestyle-friendly simple things - such as singing a song, or playing an instrument may produce a worthy solution for stress. Dancing, walking, jog, swimming, Laughing, sleep and so on - all are the best alternatives to remove stress.
38. Love Dance with Music
Since music and dance both have enough power to provide entertainment and relax in body and mind.
While they come together on a single rhythm and voice both create a unique physical and mental eco-system. It generates a sort of profound happiness chemical which is called pain killer endorphin.
Both music and dance can deliver wellness that strengthens immune functionality. The rhythmic sound movement of music around the physical arena helps the body creates killer cell that prevents viruses and reduce stress hormone cortisol level.
That's why there are enough strong reasons to keep this deal up in your lifestyle for physical and mental well-being.
39. Swim Regularly
Swimming releases endorphins that kill pain or stress in the human body and improve immune function.
Endorphin is one of the happiness hormones that work behind the "runner's high" which is a deeply relaxing euphoric state. Swimmers also get "runner's high" like other high-value workout players.
If there's a lucky scope to get regular habitual experience from swimming workouts, you might have a chance to find benefits more than any other exercise.
It can increase immunity with strong physical balance, strengthen breathing fitness, and reduce the risk of diseases. This full-body workout has the power to increase cardiovascular fitness, provide balanced weight, improve muscle strength, and so on other numerous benefits.
40. Stop Smoking
Tobacco smoking is not only an evil habit, the biggest obstacle of taking proper immune health benefits as well.
Maintaining stronger immune health is the ultimate goal of every intelligent. Since smoking is the opposite of good food habits, only a deeper sense of self-wellbeing and compassionate intelligence can help to make an anti-smoking decision.
Non-smokers can store enough preventive immune health against any infectious diseases. Especially lung infections diseases such as influenza, pneumonia, and tuberculosis can't be cured normally by a smoker either.
Since prevention is better than cure. A guardian may mindfully help their kids to understand the ultimate result in life from the notorious smoking habit.
41. Drink Alcohol Minimally
Drinking alcohol can harm your immune system if you cross the limit. Especially overdoses of alcohol may damage the eco-system of your gut microbiome - where is the home of microorganisms.
Whether you may aware that "gut microbiota" is a residence of 100 trillion bacteria, both bad and good, stay collectively inside your digestive system. And the notable fact that 70 percent of your immune system is housed in your gut.
That's why you have tons of reasons to monitor your alcohol drink within healthy doses. And far better not to drink either. In this regard, a true outline has been set by Dietary Guidelines for Americans 2020-2025 and Online Materials.
According to the guidelines, if you choose to drink, intakes should be limited to 1 drink or less in a day for women and 2 drinks or less in a day for men, on days when alcohol is consumed.
And in the same guidelines alerted by saying - "There are some adults who should not drink alcoholic beverages at all, such as if they are pregnant or might be pregnant; younger than age 21; or recovering from an alcohol use disorder or if they are unable to control the amount they drink."
42. Eat The Colorful Fruits and Vegetables
While you choose your fruits and vegetables for an ideal diet, you might forget the variety of colors may help you in a comprehensive plan.
According to Harvard's Health Blog, "Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant's immune system."
In general, colorful fruits and vegetables contain an antioxidant that helps for a stronger immune system. Due to its anti-inflammatory role, it reduces some risks: such as heart diseases, brain function, neurological disorders, type 2 diabetes, and even cancers.
So, in your daily diet plan, rainbow colors might be a great image to follow while you buy fruits and vegetables.
43. Regulate A Healthy Weight
A healthy lifestyle may allow you to regulate a safe and sound weight too. While over-weight tendency exists in you due to your heretical factors, all you need to do is to harness the weight-gain factors. Following an experts' proven plan may help you maintain your weight goal.
An impactful good food plan daily required workout, and good sleeping plan according to your circadian rhythms may help you. Resetting an overall comprehensive lifestyle that is stated in this article might help you maintain an immunity-friendly stronger and longer life.
44. Stay Up-to-date With Current Vaccines
A modern lifestyle must include the top consciousness level that allows all protective measures against infectious diseases. Since Omicron is the latest variant of the long-pending Coronavirus pandemic, so vaccination is the only best shield for security.
The vaccines are the top scientific formula against infectious diseases being achieved after a long strive by top scientists. Taking the doses of vaccine in time may help save lives - not only for you or your family but maybe the rest of the world as well. Because it was produced from a single one first.
So, your compassionate vaccination should be a worthy practice of lifestyle for preserving healthy safety.
45. Eat Seasonal Fruits
Your well-consciousness regarding the value of seasonal fruits can inspire you to be using them for your own and your family's well-being. Why do seasonal fruits have a distinctive feature that bears special importance?
Because seasonal fruits grow up in the organic environment taking the benefits of maximum phytochemical levels. The fruits get naturally ripened that contain the maximum amount of antioxidants, and essential nutrients including phytonutrients.
Moreover, seasonal fruits do not require to apply pesticides, fungicides, and preservatives due to phytochemical benefits. That's why your health can harvest extremely beneficial functions using immunity-friendly antioxidants. And also can get the best detoxification functionality including better control of DNA damage.
46. Use Hand Sanitizer
Hands are very active career parts of the body that may transfer germs into the body from any high-touch area either. That's why in special events - you need to sanitize the hands for safety. Especially, it's essential to clean after the bathroom, before eating, and after coughing or blowing.
For safety, CDC FDA emphasizes first you wash your hands using plain soap and water for at least 20 seconds. If you do not have these materials available, CDC recommends you may use an alcohol-based hand sanitizer which contains at least 60% alcohol.
You may know more details from the source page if you have any safety issues in terms of hand sanitizer usage. But it's obvious, using proper hand sanitizer you may save yourself from any hidden germs.
Taking risks is not an intelligent mindset either. Your conscious attempt might save your family's health as well.
47. Go Gardening
Gardening includes three types of activities - physical exercise, designing landscape, and monitoring organic growth.
According to guidelines by the Centers for Disease Control and Prevention (CDC pdf), healthy adults should carry on at least 150 minutes of moderate exercise per week. They included gardening as well which can help hone the immune system.
According to CDC and ACSM guidelines, the moderate activity in gardening includes the activities: raking the lawn, bagging grass or leaves, digging, hoeing, light shoveling (less than 10 lbs per minute), or weeding while standing or bending Planting trees, trimming shrubs and trees, hauling branches, stacking wood Pushing a power lawnmower or tiller.
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Gardening creates an amazing spirit in mind due to a fascinating ecosystem among green, soil, fruit, flower, and beautiful landscape. This circumstance rewards immunity-friendly happiness to the gardener.
Since CDC included Gardening as an exercise, that means it can produce endorphin that removes pain or stress and maintain a good immunity balance. It also promotes better sleep, helps to get a healthy weight, increases positive mood, reduces dementia and cancer risks.
48. Work Smartly
Does smart work relationship between lifestyle and immune health? Obviously. Smart-work is a passive factor of happiness and good immune health as well - no way to overlook it.
Intuitive smartness matters in how you sit, how much you work, and when you take a break for honing yourself. And also, whether you work as a night owl or avoid, how you move and manage your time, whether you drink enough water, maintain your normal discipline, and so on. All these events are factors in your lifestyle that affect immunity health as well.
Smartly working has a profound impact on completing a task, achieving a goal or success, and being self-care as well. Dopamine is one of the happiness hormones that comes through those activities for greater success. So, smartly working is a good partner to lead a healthy lifestyle.
When you do the work in the spirit of the work can help you to feel the smartness of well-being. The smart-work motto can help you make a sedentary life easy, simple, and safe.
Conclusion
Overcoming the immunity challenge is an ultimate goal today in terms of living stronger and longer. In this journey, physical lifestyle practices become one of the great determiners for winning the safety goal.
Amid pandemic, now it's well-proved that a healthy immune system demand is common around the world. And, people in every corner around the globe are connected. It looks like if someone is immunized in the west corner, she might save the rest of the world as well.
So, your conscious lifestyle huge matters for your own first. Then all. Keeping honing your immunity goal is possible. But you could be able to set a scientific lifestyle model at its core with adequate immune health management. This story is perhaps able to reveal all potential connecting factors - now we need to care about them.
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