This year, do you want to keep yourself healthy and avoid falling sick easily? If yes, this article is for you. These 6 resolutions will help you build a stronger immune system that keeps you healthy and protects you against infections and diseases as the seasons change. Keep reading to learn all these healthy habits for a stronger immune system. Log on to www.doralhw.org for a consultation.
6 spring health resolutions for 2025: healthy habits for a stronger immune system
These Spring health resolutions help you form healthy habits to build a stronger immune system to prevent infections and diseases and enhance overall well-being. It includes:
- Eating a nutrient-dense diet:
A healthy diet plays a key role in getting a strong immune system. A balanced, nutrient-rich diet can provide sufficient amounts of micronutrients that are required to maintain immune system health and boost your energy levels, mood, and overall health. So, instead of choosing restrictive diets, aim to eat a balanced range of whole foods.
Here are some of the essential vitamins and minerals you should focus on adding to your diet:
- Vitamin A: This nutrient supports eye health, immunity, and skin health. It is commonly found in sweet potatoes, carrots, and leafy greens.
- B vitamins (B1, B2, B3, B6, B12, Folate): These vitamins help maintain energy levels, brain function, and red blood cell formation. It is commonly found in eggs, nuts, seeds, and leafy vegetables.
- Vitamin C: This vitamin is important for immune function, skin health, and wound healing. It is commonly found in citrus fruits, strawberries, and bell peppers.
- Vitamin D: This vitamin supports bone health and immune function. It is commonly found in fatty fish, egg yolks, and fortified foods like milk and cereals.
- Vitamin E: This vitamin works as an antioxidant that supports immune health and skin protection. It is commonly found in nuts, seeds, and spinach.
- Vitamin K: This vitamin is essential for proper blood clotting and bone health. It is found in leafy greens like kale, broccoli, and Brussels sprouts.
- Magnesium: This mineral is crucial for muscle function, nerve transmission, and energy production. It is commonly found in nuts, seeds, and whole grains.
- Potassium: This mineral helps to balance fluid levels and support proper heart and muscle function. It is found in foods like bananas, potatoes, and spinach.
- Iron: This mineral is crucial for carrying oxygen through blood around the muscles and tissues and helps maintain energy levels. It is found in red meat, lentils, and spinach.
- Stay up to date with recommended vaccines:
For a strong immune system, you should get the recommended vaccines like flu and COVID-19 shots. These vaccines can train your immune system to recognize infections and create antibodies to combat them to remove them from your body to prevent serious illness.
Additionally, this is a much safer way for your immune system to learn via vaccination than the actual infection caused by harmful germs. So, make sure you consult with a healthcare provider to get all recommended vaccines.
- Stay hydrated:
Water is very crucial for our body and most people don’t drink enough. It helps in many body functions including maintaining energy, regulating body temperature, improving digestion, and supporting brain function. Dehydration can lead to fatigue, headaches, and even a weak immune system.
This is because water also helps blood and lymph to circulate throughout the bodies which contain immune cells in them. Even if you’re not exercising or sweating, you’re still losing water through urine and bowel movements. To support your immune system, you must replace the water you lose with the right intake of water. For adults, it is recommended to drink at least 8 glasses of water per day.
However, your water needs vary depending on the activity level, climate, and body size. If you work out regularly, aim to drink at least 10 to 12 cups of fluids per day. You can also get hydrated through fruits and vegetables that contain high water content to hydrate your system.
- Exercise regularly:
Physical activity is not only for building muscles and reducing stress, but it also offers many other physical health benefits like supporting a healthy immune system. When you stay physically active, your body naturally releases more white blood cells. Additionally, while exercising, your immune cells circulate in the body to detect germs faster and remove them.
This also boosts your overall health, improves sleep quality, reduces stress, and maintains a healthy weight, all these factors support a strong immune system. That’s why it is recommended to do 150 minutes (about 5 hours) of moderate-intensity aerobic exercise each week and muscle-strengthening activities on two or more days a week.
- Getting enough sleep:
In this fast-paced social media world, sleep might be the largest most ignored part of our lives. However, not getting enough sleep at night disrupts many important body processes which include the immune system’s homeostasis (a state of balance in the body where all systems work properly).
That’s why lack of sleep lowers the body’s white blood cells and affects the body’s fighting power, which often makes you vulnerable to infections and diseases. Additionally, a good night’s sleep can improve brain function and regulate hormones which help you prevent weight gain, increase cognitive performance, and even help to prevent mental health issues like depression and anxiety.
Sleep requirements vary by age, however, on average, adults should sleep at least 7 to 9 hours each night. To improve your sleep quality, try to create and maintain a consistent sleep schedule even on holidays, create a relaxing bedtime routine like reading or taking a warm bath, and limit your screen time an hour before bed because blue light interferes with your ability to fall asleep, and avoid alcohol and caffeine in the evening.
- Minimizing stress:
Stress is something everyone experiences in their lives. However, if you experience chronic stress, it affects your health including your immune system. Chronic stress can lower the ability to fight off germs by suppressing immune system response and lead to sleep disturbances, increase the consumption of junk food, lower water intake, frequent exercise, and more.
That’s why it is essential to manage stress on time by incorporating stress-relieving techniques like yoga, meditation, exercise, deep breathing, sharing experiences with close ones, walking in nature, listening to music, and talk therapy, which helps to keep your stress in check and make your immune system strong.
These healthy habits build a strong immune system by boosting your overall health and well-being. Incorporate all the above-mentioned habits in your daily routine and allow yourself this year to become healthier than ever.
For more personalized advice, contact our doctors in Brooklyn Clinic to get professional medical help. Call us to get a consultation!!! The doctors at Doral Health & Wellness consistently have outstanding patient satisfaction ratings. The professionals at Doral Health & Wellness Urgent Care Brooklyn can improve your health and quality of life because of their vast training and experience. New Yorkers can get the greatest medical, surgical, and cardiovascular care at Doral Health & Wellness Brooklyn. Visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.
