This one is going to be very useful, especially in the winter our immune system is at risk, so how we can help to boost it. Here are my 10 to ways to do that.
- Get Enough Sleep.
A sleep deprivation can have surprisingly devastating results on the production of antibodies (your body’s infantry). It turns out that a good majority of people in a tech-saturated culture are cutting sleep breaks too short. Organize your schedule and get into a routine that fits between seven to nine hours per day. If a hectic schedule doesn’t permit this, try finding time within the day for a few power naps. To get a better sleep, you can try herbs, foods or natural substance.
2. Citrus fruits
Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Popular citrus fruits include:
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any me
Stress drains the mind and body and can change your mood. Opening yourself to stress also opens your body up to getting sick. Once sick then you’ll be even more tired and stressed so it’s important to take steps to prevent yourself from getting sick. You can manage your stress by simply slowing down. If you have a high-demand, high-paced lifestyle, carve out some time to relax, even if that means substituting your workout for yoga, blaring music to the inconvenience of your neighbors, or going for a mindless drive around town.
4.Say hello to friendly bacteria
It’s known that about 80% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut, miso, yogurt, kefir, kimchi and microalgae, or in the form of supplements. If you take supplements, it’s best to choose a brand that offers different sources of bacteria and one that’s ideally refrigerated.
5. Exercise Regularly
A regular exercise routine does much more than shape your body, it fortifies the immune system with proper circulation and better sleep. It shouldn’t take long for your immunity to make clear improvements. While you’re exercising, remember to keep yourself hydrated before, during and after exercising. This will help flush out toxins and transport the minerals and vitamins from a healthy diet. Also remain wary of the germ loaded bars, grips and machines in public gyms.
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
7.Keep surfaces clean
Touching contaminated objects is one of the leading causes in contracting an illness. Throughout the day you touch so many things other people may have touched – doorknobs, stair railings, appliances, your phone – and then you do the unthinkable without even realizing it: touch your face (or even worse, your mouth!). This kind of contact makes your body vulnerable to potentially harmful bacteria and viruses. In your home make sure to keep surfaces clean with cleaner, particularly one containing tea tree oil because it is a natural antiseptic.
8.Avoid antibiotics (if possible)
As much as possible, try to avoid antibiotics. They’ve been shown to attack beneficial bacteria in the digestive system and suppress immune functions. Unless you really have to take them, see if you can find a natural alternative first.
If you have a cold, sip on a cup of hot water with lemon, ginger, and organic honey. You can also get echinacea or zinc, which are great for flu and cold. Make sure you get plenty of vitamin C and drink a lot of water. If you’re taking antibiotics or any other medication, take quality probiotics.
9. Don’t Smoke
According to the Livestrong website, smoking presents a whole lot of harm to your body in several ways. It makes your immune system weaker and slows the defense of antibodies when you are exposed to outer threats. The clouds of carcinogens billowing down the esophagus rips up soft tissues, leaving you more vulnerable to an infection. It may be a difficult addiction to quit, but many former smokers will attest that they feel healthier than ever. In a few hours after smoking the nicotine levels fall significantly, oxygen balances itself out, and the body has already made immune improvements. Smoking is also one of the habits to stop right now if you want to be healthy as mentioned in my previous article about the 10 habits to stop right now if you want to be healthy.
10.Soak up some sun
Vitamin D is important to strengthen our immune system, so try to go outside a few times a week for about 30 minutes, without sunscreen, when the sun is not at its highest. You can also get small doses of vitamin D from fatty fish.
I hope this will help you to boost immune system. If you are looking for workout clothes check out our fitness and yoga leggings page.