Take These 6 Easy Steps to Strengthen Your Immune System

Being healthy should be a top priority in your life as an aspiring or current professional cheerleader. It’s the best way for you to avoid getting sick and recover as soon as possible. In this article, I’m going to share some key lifestyle habits and tips that will help boost your immune system.

1. Eat immune-boosting foods.

Certain foods contain nutrients that have been identified as essential to your immune system. They aid with the growth of your immune cells. Examples of these nutrients are vitamin C, vitamin D, zinc, iron, selenium, and protein. Try to identify which foods have these nutrients. Great options include broccoli, spinach, citrus fruits, fatty fish, meat, and eggs.

2. Wash your hands frequently.

The concept of handwashing has been around for a long time. But not a lot of people take it seriously. Whether we are in the midst of a pandemic or not, washing your hands more often will prevent illnesses. You might have been to the gym or have a public place and touched a surface that other people touched too.

See this article by the CDC on keeping your hands clean.

3. Sleep long enough.

Getting quality sleep every night is easier said than done. When life gets busier than ever, we tend to sacrifice sleep. Keep in mind that sleep is a key ingredient for good health. It’s during your rest hours that your body rebuilds itself. Several studies show that people who don’t get enough sleep are more likely to get sick after being exposed to a virus. For adults ages 18-64 years, the recommended sleep duration is 7-8 hours.

4. Limit added sugars in your diet.

Did you know that sugar is an immune system buster? Eating or drinking too much sugar can put your white blood cells into a temporary coma, said Monica Reinagel of Scientific American. Our white blood cells fight infection by attacking bacteria and viruses that invade our system. Start by cutting back on sugar-filled drinks. This includes soda, energy drinks, or fruit drinks. Replace them with sparkling water, tea, or a beverage that’s sweetened with stevia or monk fruit.

5. Manage your stress levels.

Being under a lot of stress can affect your immune system. It decreases the level of your white blood cells, putting you at risk for the common cold. That explains why when you’re so stressed, you tend to get sick too. How can you manage your stress better? Here are some tips:

Spend a few minutes a day doing guided meditation.
Practice yoga.
Adopt a positive mindset.
Learn to manage your time more effectively.
Ask for help when you need it.
Spend time with those you love.
Make time for your interests!

6. Supplement wisely.

On top of getting enough sleep, eating right, and managing your stress, you may consider taking supplements as natural immunity aids. Supplements can be helpful if you’re not able to get enough of certain vitamins in your diet. Indeed, supplements fill the gaps in your diet. If you’re thinking of getting a supplement, make sure to speak with your doctor first.

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