Boosting Your Immune system & best solution
Ways of Boosting Your Immunity
Here are some “Simple Habits for Boosting Your Immune system & best solution” that you can apply to further strengthen and reinforce your natural defense system. As you will see, all of them are just plain common sense and yet, it’s surprising how many people overlook them or downplay their importance.
1. Limit your stress levels
Stress hormones are major suppressors of the immune system. Constant stress not only drains you physically but also drains your immune system, putting you at risk of becoming ill more often.
One way to improve your immunity is to try to limit the stress in your life. Practice mindfulness and stress reduction techniques such as yoga or meditation to help increase your resistance to disease.
2. Get enough sleep - Boosting Your Immune system & best solution
Bad sleep habits or poor-quality sleep raises stress hormone levels, which in turn weaken the immune system. Scientists are not exactly sure how this happens but research has confirmed that there is a direct relationship between sleep and the body’s ability to fight illness.
The specific results of a recent study should bring this home more clearly. The study found that well-rested people who received a flu vaccine developed stronger immunity to the flu virus, whereas people with poor sleep habits developed less resistance.
Burning the candle at both ends, staying up late, or simply being unable to sleep well is not something to be taken lightly. It’s crucial that you structure regular sleep times and make sure your sleep environment is conducive to a good night’s rest.
3. Reduce sugar intake
We’ve all heard the expression that sugar is poison. It is certainly true when it comes to its effect on our immune system. When sugar gets into our bloodstream, it reduces the number of immune system cells that attack and destroy bacteria. This effect can last for hours after you consume a sugary soft drink or other sugar-packed food.
Reduce your sugar intake by using natural sweeteners like honey or molasses, and eating fresh sweet fruits like bananas, grapes, and peaches. Fresh juice and smoothies are another great way to satisfy sugar cravings without harming your immune system.
4. Drink plenty of water - Boosting Your Immune system & best solution
This is a no-brainer but how many of us neglect to do this? Water keeps your body hydrated and flushes out toxins that can slow down immune system function. Ideally, we are recommended to drink eight to ten glasses of water a day. Before and after meals when you’re concern about your weight.
5. Exercise regularly
Exercise doesn’t necessarily mean strenuous workouts at the gym or a formal exercise class. Thirty minutes a day of moderate exercises like walking, swimming, or cycling can do wonders for immune system health. If you are already practicing some form of exercise, great. If not, you should seriously consider getting more active.
Exercise works to boost the immune system on two levels. It floods your body with “feel-good” hormones and promotes better sleep, both of which strengthen your body’s ability to fight disease.
6. Catch some sun
Sunlight is an excellent natural source of vitamin D, which also promotes immune system health. If you live in a sunny climate, count your blessings, and make it a habit to catch some rejuvenating sun rays every day.
If your climate is not sunny, make sure to take advantage of sunny days and spend as much time outdoors as possible. Health benefits of the sun include, boost immunity, improves sleep, support bone structure, and reduce cancer risk.
7. Eat enough immune boosting foods - Whole foods.
Your immune system requires regular, good nourishment to function properly. It has long been known by scientists that those who are malnourished have a greater vulnerability to infections.
Deficiencies in micronutrients like selenium, zinc, folic acid, iron, and vitamins E, B6, C, and A can alter your immune response. Therefore, ensuring you consume enough of these nutrients is imperative to boosting your immunity.
There are five essential micronutrients that have key roles to play in maintaining your immunity. These are vitamin C, C6, vitamin E, zinc, and magnesium. They can be added to your diet in many ways:
- Vitamin B6 – eat more chicken, bananas, cereals, potatoes with the skin on, and pork loin
- Vitamin C – eat citrus fruits, tomatoes, kiwi fruits, broccoli, and sweet peppers
- Magnesium – eat seeds, nuts, legumes, and whole wheat
- Zinc – eat beef shank, dark turkey meat, and oysters.
- Vitamin E – eat sunflower oil and seeds, safflower oil, almonds, and peanut butter
- Garlic
- Ginger
- Goji berries
- Chia seeds
- Matcha
- Kale
- Blueberries
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