During this time of year, the best thing we can do for ourselves is to boost our immunity. With a healthy immune system, your chances of catching viral infections and flu are drastically decreased. The immune system is the first line of defense in the body from illnesses. The healthier the system the less likely you will become ill. Here are a few things you can do to enhance your immune system:
1.) Reduce your stress levels
Chronic stress can suppress your immune response by releasing excessive amounts of cortisol. Cortisol interferes with the T-cells reproducing and receiving signals from the body. Cortisol reduces antibody secretory IgA, that lines your gut/respiratory tract which helps defend our body from pathogens.
To keep stress down practice: yoga, meditation or deep breathing.
2.) Moderate your alcohol intake
High levels of alcohol have been proven to tamper with your immune system. Moderation of alcohol not only helps immunity but can be helpful to your overall health.
3.) Eat more fruit
Fruit contains Vitamins A, B6, C, D and E which all strengthen your immune system. Vitamin C is the biggest booster however all the vitamins are essential for your diet.
4.) Eat more vegetables
Consuming these on a regular basis will help boost your immunity. For a healthier liver eating veggies such as kale, broccoli and cabbage should be included. Mushroom are nature’s way of breaking down the organic matters to convert it into fertile soil. One of the healthiest foods on the planet, mushrooms are rich in essential nutrients and minerals.
5.) Herbs and Supplements
Herbs like AHCC, Echinacea, elderberry, Andrographis and astragalus can help reduce the duration and severity of illness. If you are unable to get your regular daily requirements of fruit and veggies, then supplements could be your answer.
The following information on supplementation was provided by ARES Nutrition.
Zinc c – helps the body’s immune system fight off invading bacteria. Also needed by the body to make protein and DNA, the genetic material in all cells
Vit d – helps body health by absorbing calcium and phosphorus and helping with normal immune health function. Has been proven to help protect against respiratory infections
Vit c – necessary for growth and repair of all body tissue. Also involved in many body functions, one including the immune system.
6.) Get Daily Exercise
Evidence-based practice here folks, daily exercise will help boost your immune system. Regular exercise helps improve our T cells’ ability to guard against infection.
7.) Get sufficient sleep
Lack of sleep can cause the inflammatory immune response to activate reducing the activity of T cells in the body which can weaken your immune response. Try to sleep 7-8 hours and keep a consistent schedule.
8.)
Step Out in The Sun
Some natural sunlight is a major contributor for the production of Vitamin D. Vitamin D is essential for a healthy functioning immune system producing antibodies.
These are some quick simple things you can implement in your daily routine, to ensure a healthy immune system. A healthy body is not just what you see on the outside, the inside matters just as much. These steps will help reduce the toxins in your body and provide you essentials for a healthier lifestyle. Keeping your immune system strong is going to help prevent you from illness but also help you age gracefully.