The immune system is charged with responsibility of defending the body against diseases causing micro-organisms. In boosting the immunity of the family, one must consider the immune system as a system not a single entity. To function well, its requires balance and harmony, this means that we must employ an holistic approach to boost our immunity from our food choices to lifestyle. Here are some tips on how you can boost the immunity of your family:
Build And Maintain A Healthy Routine
Some healthy routines like washing our hands frequently with soap for 20-30 seconds under running water or cooking our meats, fish, eggs properly, may sound so basic. However washing our hands frequently helps to reduce our initial exposure to infections that can lead to immune challenges.
Choose Eating Healthy
Every time we put any substance in our mouth whether its food or not, we are making a decision that affects our overall immune system. Its essential for us to eat a wide variety of fruits and vegetables fuels the body with healthy antioxidants. You can also boost your immunity with super foods like Apple, Pumpkin leave (ugu), Jute leaves (ewedu), Ebolo, Scent leaves (Efinrin), Uziza leaves, Bitter leaves, Moringa leaves, Beans, Walnuts, Cashew nuts etc.
Go For Vitamins C
Vitamin C accumulates in certain immune cells that help make up our defensive team. Interestingly, the vitamin is also stored in adrenal glands, where it’s used to make stress hormones. Fruits rich in vitamin C are citrus fruits like Oranges, Tangerine, Lemon etc
Get Quality Sleep
Good sleep is necessary for optimal health and can affect hormone levels, mood and weight. Adults should aim for at least 7-8 hours each night to recharge, and children typically need 9-11 hours. Creating a sleeping routine for the family for instance, including sleep as part of your daily to do list, can help you to incorporate sleep into your busy life as an adult. To know more about how you can get a better sleep, click here.
Infuse Exercise Into Your Daily Routine
In a study conducted by David Nieman, he said “Exercise really is a housekeeping activity, where it helps the immune system patrol the body and detect and evade bacteria and viruses”. Any kind of exercise, whether it’s a hardcore workout or a leisurely stroll, can lift your spirits. There are various exercise focused apps and videos online that may help guide your exercise however, discuss your exercise plans with your doctor if you have an existing medical condition, if your are pregnant, if your had C-section birth or your are nursing.
Right now, we’re all living through an unprecedented and worrying time. Stress, especially chronic stress, can increase your vulnerability to illness. Take time each day to de-stress in whatever way works best for you—yoga, deep breathing, a walk outdoors in the sunshine, meditation, having a tickle fight (or a snuggle fest) with your kids, engaging in a creative practice like writing, leisure reading, drawing or dancing can all help you de-stress and boost your immune system.