 |
| 10 natural ways to boost your immune system |
Your immune system protects you from microorganisms, and when it fails, germs enter your body and make you sick. How do you avoid that? Can you intervene in this process? Can you improve your immune system and - if so - how? What lifestyle changes can you make to produce an almost perfect immune response? 10 natural ways to boost your immune system
Researchers do not yet know everything about the connections within the immune system, but they are exploring the effects of diet, sports, age, psychological stress and other factors on the immune response in human and animal studies.
1. Quit smoking
Cigarettes undermine the immune system and increase the risk of bronchitis, pneumonia, cancer and ear infections / acute otitis media (in children). Smoking has a negative impact on adaptive immunity (specific, acquired during life, after contact with pathogens) and innate (nonspecific, inherited from birth). And it can increase the chances of developing harmful pyogenic immune responses.10 natural ways to boost your immune system
2. Drink enough water for proper hydration
Hydration is extremely important not only when you are sick but also everyday when you feel good. To function optimally, your body needs water, in which you can add a slice of lemon (for an extra Vitamin C, which can reduce the effects and duration of the cold, according to a 2013 study). 10 natural ways to boost your immune system
3. Eat healthy, varied and balanced
Like any other army, the immune system needs a full stomach to function. Poverty and malnutrition increase vulnerability to infectious diseases and micronutrient deficiencies alter the immune response - so eat vegetables, fruits, legumes, whole grains, nuts and seeds for proper nutrition. Antioxidants, zinc, magnesium and vitamins B6, C and E are necessary for a healthy immunity and you can get them from citrus fruits, bananas, kiwis, red bell peppers, broccoli, spinach, whole grains, peeled potatoes, tomatoes, sunflower seeds, almonds. Consume garlic (antibacterial and antiviral), and turmeric (anti-inflammatory full of curcumin), and ginger (which fights inflammation).
4. Fast intermittently
When an animal becomes ill, it stops eating and instinctively channels its energy to the immune system, rest and healing. In humans, intermittent fasting reduces the risk of disease, helps biological processes, and channels energy (usually lost through digestion) to regulating immunity and autophagy (the method by which the body kills affected cells that cause inflammation and disease).
5. Do sports and exercise
Regular physical activity is the source of youth and one pillar of a healthy and long-lived life, thus contributing to a strong immunity: it promotes circulation (which allows immune cells and antibodies to circulate quickly through the body and do their job efficiently, according to research since 2003). 10 natural ways to boost your immune system
6. Sleep well and enough
Lack of sleep can activate the inflammatory immune response, reducing the activity of T cells in the body. Therefore, try to sleep 6-8 hours every night, because this anabolic state allows your body to rest and recover, by restoring energy and tissue regeneration.
7. Reduce your stress level
Chronic stress stops your body's immune response by releasing cortisol - a hormone that interferes with T cells and reduces immunoglobulin A (an antibody that plays a crucial role in the immune function of the respiratory and intestinal mucosa, the first line of defense against pathogens). To fight stress, use methods such as meditation or controlled breathing.
8. Go to the sauna
A portion of the sauna is a guaranteed way to relax, after a long day of work, the alternation between hot and cold (Finnish sauna) can strengthen your immune system (because it mimics the effects of fever and increases the number of immune cells - lymphocytes, neutrophils and basophils, explains a 2013 study).
9. Stay in the sun
The sun's rays trigger the production of Vitamin D (which helps your body produce antibodies), and 10-15 minutes of exposure without sunscreen is enough in summer. They correlated a low level of Vitamin D with a higher risk of respiratory infections, according to a 2010 study. 10 natural ways to boost your immune system
10. Take natural supplements
Health food stores and pharmacies are full of vitamins, minerals and food supplements that promise to support your immunity. If you often get infections, you can use adaptogenic plants, such as Siberian ginseng (Eleutherococcus syntactics), Asian ginseng (Panax ginseng), American ginseng (Panax cinquefoils), Astragalus (Astragalus membranaceous) or Ashwagandha (with signifier).
0 Comments