Boost your immune system with these 13 simple, everyday habits!
The cold and flu season is upon us again. During these times, when the seasons are changing, you really need to be careful. You might find people in your office or in your neighborhood that are getting sick already. You can easily strengthen your immune system and avoid getting sick this cold season if you follow some of the simple tips given below.
Prevention is better than cure. If you boost and strengthen your immune system, you will be able to prevent sickness naturally. Your immune system does a marvelous job at fighting off germs and disease. A healthy and strong immune system keeps you healthy, fights diseases, and even fights serious diseases like cancer.
You might have also noticed that some people get sick more easily than others. People with weak immune systems are more vulnerable to disease, especially during seasonal changes or when they are physically or mentally stressed.
Below are 13 habits that will strengthen your immune system and keep you healthy, naturally.
1. Exercise regularly
Don’t let the cold season slow you down. Get out, get some sunlight, fresh air and some regular exercise. Regular exercise will improve your overall health and also boost your immune system. Try to accommodate an exercise routine in your lifestyle. Below are some simple ways to get exercise:
- Get a treadmill or stationary unicycle and use it while watching TV
- Get a walking buddy and walk regularly – encourage each other
- Join your local gym to take advantage of their indoor swimming pool, volleyball or basketball
2. Eat healthy & smart
Your diet plays a vital role in boosting your immune system. Eat healthy and nutritious foods; avoid junk foods, with added fat, sugar or sodium. Instead, eat a sensible meal at breakfast, lunch and dinner.
Also, avoid foods that you are allergic to, because when you are trying to fight these foods, your real enemy, the germs, have a better chance of sneaking in and invading. Include more foods with “good fats”, rather than trans fats, because obesity leads to many health complications and a depressed immune system.
3. Increase protein intake
Foods high in protein such as lean beef and fish are also high in zinc, which improves your immune response. Zinc is absorbed very easily through protein. The omega-3 in fish also boosts your overall health.
4. Eat immune boosting foods
There are some foods known to boost your immune system. Eat fruits and vegetables with plenty of vitamins, and antioxidants that naturally strengthen your immune system. Include seasonal fruits, herbs, and healthy, unprocessed whole grain foods. Some of the natural immune boosting foods are as follows:
- Oats and barley
- Green leafy vegetables
- Oily fish
5. Avoid processed sugars
Certain foods can influence your immune system and keep it from doing a good job. You should watch out for any food that contains refined or processed sugar.
“Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of about two cans of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system.” – Ask Dr. Sears.
6. Avoid processed foods
Packaged, processed and refined junk foods are bad for your health. Some of these foods contain added sugar, preservatives, synthetic and rancid fats, genetically modified (GM) ingredients, and additives that are not good for your body.
Natural and fresh foods are best for you, especially locally grown organic foods.
7. Drink plenty of water
Drinking water has a wide variety of benefits. It improves the oxygen level and fluid balance in your blood, it encourages the production of lymph, which our immune system uses to circulate white blood cells and nutrients all around the body.
8. Cut back on alcohol, caffeine and cigarettes
Don’t smoke and also avoid heavy consumption of alcohol and caffeine. These things harm your immune system either by creating a chemical imbalance, nutritional deficiency, or by increasing the toxicity of your body.
Although these things can also act as stimulants, smoking can increase your risk of lung cancer, heart disease, and many other health complications. Alcohol weakens your white blood cells, just like sugar; so, avoid indulging in these immune damaging habits.
9. Sleep well
Make sure you get at least 8 hours of sleep daily. It’s the uninterrupted deep sleep that improves your immune system, and the best time to get a sound sleep is between 10 PM to 6 AM, so don’t stay up late hunting for your favorite TV shows or something interesting on the internet.
10. Socialize with friends
Friends help you relax, unwind and be yourself, forgetting your worries and troubles for a while. Friends are just what you need to support your emotions and make you feel strong when you are feeling down. Just make sure you socialize with the right crowd, in the real world (not just virtual!), face to face.
11. Adopt a pet
Keeping pets will instantly make you feel happy. Research has shown that the simple act of petting an animal can relieve stress. The unconditional love given by pets can be a great comfort, especially for people living alone.
12. Laugh to avoid stress
Stress is a normal part of our lives that we have to deal with regularly. However, stress can interfere with the body’s hormonal balance. Laughter can be thought of as a natural relaxer that benefits us both physically and emotionally.
Do you remember the old saying, “laughter is the best medicine?” Well, it’s true. People who are happier tend to be healthier and stronger. Laughter improves your mental state, relieves stress, and gives you a stronger immune system.
Rachel Anne Hill wrote in an article called “Why laughter is the best drug” in the Daily Mail saying, “A good laugh can make you feel better, but can it really improve your physical health? According to new research, it can.” – RACHEL ANNE HILL, Daily Mail
- Try to surround yourself with people who make you laugh
- Watch comedy shows on TV or on the internet
- Read comic strips or humorous literature
13. Take supplements
Taking supplements such as vitamin C, krill oil and a good quality real-food multivitamin will generally improve your health if you are not getting enough essential vitamins or minerals from your regular diet. However, make sure to research the product and check with your doctor before using them.
Remember, there is an essential supplement that you need to take if you are over the age of 40, or just want to keep your immune system at peak levels. This supplement is BioPro-Plus™. It is an unparalleled immune boosting supplement because it is the exact same, bio-identical proteins your thymus gland produces that is essential for your immune cells to work properly. Click Here to Learn More and Get Your BioPro-Plus™ Today!
Source: Alternative Health Concepts
Related articles and Resources:
- What Role Does Diet Play in a Healthy Immune System?
- Winter and Your Immune System: Does Cold Weather Make It Easier to Catch a Cold?
- How Stress Affects Your Immune System
- A Healthy Breakfast for Your Immune System
- 5 Awesome Reasons Why You Should Drink More Water
- Zinc to Boost Your Immune System – Fight Cold & Flu