If you’re worried about your health and are looking for a way to boost your immunity in 2021, you’re not alone. We’re all in pursuit of a healthier lifestyle that goes hand in hand with our daily routine.
The immune system is a complicated one. In fact, there’s no single scientifically proven way for making your immune system bulletproof, but in this piece, we’ll discuss five actionable habits that will boost your immunity in 2021.
1. Get More Sleep
If you needed another reason to sleep longer, this might be it. Numerous studies have linked a good night’s sleep to better immunity. In a recent study by German researchers, deep sleep was found to improve T cells, which fight against intracellular pathogens for cells infected by viruses such as HIV, herpes, flu, and cancer cells.
When T cells recognize a cell that’s virally infected, they activate a sticky type of protein called integrin to allow it to attach to and destroy infected cells. The study found that the T cells of participants who slept more had higher levels of integrin activation than those of the individuals who didn’t get adequate sleep.
Having trouble sleeping? You can add glycine, a major ingredient in the marine collagen supplement from Hey Nutrition, to help you sleep faster and deeper. The study also revealed that ingesting marine collagen before sleeping helps in enhancing the quality of sleep. Erratic dips and spikes in blood sugar might affect sleep, marine collagen helps stabilize body temperature, helping you maintain a state of deep sleep.
2. Maximize Your Gut Health
There are many live microorganisms in the gut that regulate metabolism, protect the body from diseases, and boost the normal functioning of the gastrointestinal tract. Microorganisms consist of over 75% of the body’s immune system. They also play a significant role in protecting and maintaining the GI barrier.
Poor diet and stress can damage the inside layers of small intestines. This causes a condition referred to as leaky gut, where foreign particles enter the bloodstream wreaking havoc on the internal body PH, increasing the risk of infection and inflammation. Luckily, high profile amino acids like those found in marine collagen can maximize your gut health.
Glutamine and glycine amino acids are helpful because they perform the function of supporting tissues lining the digestive tract. The former ensures the health of epithelial, or enterocytes, which line your gut while the latter is useful in the management of inflammatory gut conditions.
3. Exercise Regularly
Exercise promotes all forms of good health, from healthier lungs and heart, lower body mass index, and leaner muscle to enhanced mental health. Exercise results in a balanced immune system, reduced inflammation, lower disease risk, and improved immune response, according to the Journal of Sport and Health Science.
Exercise increases lymphatic response and blood flow, which in turn improves the circulation of immune cells. You can add marine collagen to your diet to increase the production of creatine, enhancing exercise performance and supporting muscle mass. Additionally, you can use a collagen complex to boost cartilage levels and allow joints to move smoothly, reducing joint pain as well as protecting bones during workouts.
4. Choose the Right Diet
Eating right would assist you in maintaining your immune system balance. Professionals recommend stocking fridges with green superfoods such as spinach and broccoli and citrus fruits that are rich in Vitamin C. Ginger contains anti-inflammatory properties, while garlic has immune-boosting sulfur-containing compounds. Also, take almonds due to their richness in Vitamin E. Yogurt has natural Vitamin D, which assists in regulating the immune system.
Reduce the amount of fat that you take but do not get rid of it completely. Excess intake of fat can negatively affect your immune system. Diets with high-fat contents can modify your gut biome, which relates to the immune system, hence weakening the entire system. Try using a collagen complex to reduce fat mass and preserve muscle mass.
5. Take Collagens to Boost the Health of Your Heart (Collagen Complex and Marine Collagen)
A collagen complex offers structure to your arteries, which carry blood from your heart to other parts of the body. Arteries can become fragile and weak when collagen levels in the body decrease. It can lead to atherosclerosis in the long-term, which is one of the causes of stroke and heart attack.
In one study published in 2017, 30 healthy individuals took 16 grams of collagen complex daily for half a year. In the end, the participants experienced a substantial reduction in measures of artery stiffness compared to before they began using the collagen complex.
There you have it! Adequate sleep, efforts to maximize your gut health, exercise, proper diet, as well as collagens can significantly boost your immunity. All the best as you implement our tips and live a longer healthier life.