With COVID front and centre in our lives over the past year, many of us are thinking more about our immune system and health. One of the simplest ways to support our bodies’ immunity is to take good care of ourselves, both physically and mentally. These are a few lifestyle changes to consider to help strengthen your natural defences and improve your overall well being.
Prioritize healthy eating and drinking habits
While it’s tempting to indulge in comfort food to mitigate stress, the reality is that a diet focused on vegetables and fruits is a better choice for your long-term health. These foods are typically high in antioxidants, fiber and vitamin C, all of which can lower your risk of contracting illnesses.
It’s also important to stay well hydrated. Lymph, the fluid in your circulatory system that transports many immune cells around your body, is composed mainly of water. It’s movement can therefore be slowed down when you’re dehydrated, which may reduce the effectiveness of your body’s immune response.
Lowered immune function and higher susceptibility to infections is also among the many negative health effects associated with drinking alcohol. Swapping out your usual evening drink for a non-alcoholic Sobrii cocktail is an easy way to maintain your body’s defences without needing to sacrifice a cherished nighttime ritual.
Minimize stress
Stress causes your body to release a hormone called cortisol. Among its many effects, cortisol helps your body focus on the immediate stressor by temporarily preventing the immune system from responding. While this is beneficial in the short-term, long-term stress can lead to chronically high cortisol levels, which can block your immune system from doing its job.
Whether it’s practicing meditation, getting some fresh air, or doing something creative, it’s important to find ways to destress that work for you. Check out this post for some ideas on how to relax and unwind as part of a self-care Sunday routine.
Get enough sleep
Your body carries out all kinds of important functions while you sleep, including processes linked to the effectiveness of infection-fighting cells and antibodies. Numerous studies have found that people who don’t get enough sleep are more likely to fall ill after being exposed to a virus.
Most adults need between 7 and 9 hours of sleep a night. If you struggle to consistently get enough shut-eye, consider limiting your screen time just before going to bed, since the blue light emitted from your devices can disrupt your circadian rhythm.
It can also be helpful to sleep in a dark, cool room, use a sleep mask to block out extra light, and go to bed at the same time every night. Many experts also recommend getting plenty of exercise during the day and giving yourself enough time to unwind before trying to sleep.
Alcohol is also known to disrupt your sleep cycle, giving you another good reason to try Sobrii non-alcoholic gin in place of your go-to drink. Reducing your alcohol consumption can help you sleep better and get on the right track towards better overall wellness and a healthier immune system.