Bolster your
immune system naturally with these easy tips!
Infections
are as inevitable. A number of factors affect immune system health. Some you
can’t control, Some you can.During flu
season it is especially important to make
sure you can contribute to your overall health Fortunately, there are ways you can strengthen
your immune system.
1: Eat Like
Peter Rabbit. Malnutrition impairs immune function. French fries, soft drinks
and bourbon don’t build strong white blood cells either. No, it’s those
virtuous, self-righteous diets high in fruits, vegetables and nuts that promote
immune health, presumably because they’re rich in nutrients the immune system
requires. Adequate protein intake is also important; the source can be plant or
animal.
2: Stress
Less. When you’re stressed, your adrenal glands churn out epinephrine (aka,
adrenaline) and cortisol. While acute stress pumps up the immune system,
grinding long-term duress taxes it. For instance, psychological stress raises
the risk for the common cold and other viruses. Less often, chronic stress can
promote a hyper-reactive immune system and aggravate conditions such as
allergies, asthma and autoimmune disease.
3: Move Your
Body. Moderate exercise discharges tension and stress and enhances immune
function. In a 2006 study, researchers took 115 obese, sedentary,
postmenopausal women and assigned half of them to stretching exercises once a
week and the other half to at least 45 minutes of moderate-intensity exercise
five days a week. At the end of the year-long study, the stretchers had three
times the rate of colds as the moderate-exercise group.
4: Sleep
Soundly. Sleep is a time when growth-promoting and reparative hormones knit up
the raveled sleeve of daily life. Sleep deprivation activates the stress
response, depresses immune function and elevates inflammatory chemicals (which
cause you to feel ill).
Chronic
sleep deprivation raises the risk of the common cold.
5: Socialize
More. People with richer social lives enjoy better health and longevity than
loners do. You may think that the more people you interact with, the more
chances you have for picking something up. Not so. Again, researchers blew cold
viruses up people’s noses and sent them into the world. Compared with the lone
wolves, the social butterflies were less susceptible to developing common
colds, and, if they did get sick, they had fewer symptoms for a shorter period
of time.
7: Shun
Tobacco Smoke. Tobacco smoke triggers inflammation, increases respiratory
mucus, and inhibits the hairlike projections inside your nose (cilia) from
clearing that mucus. Children and adults exposed to tobacco smoke are more at
risk for respiratory infections, including colds, bronchitis, pneumonia,
sinusitis and middle ear infections.
8: Consume
Friendly Bacteria. Beneficial microorganisms colonize our intestinal, lower
urinary and upper respiratory tracts. They outcompete bad “bugs” and enhance
immune function. You can consume such bacteria in the form of live-cultured
products such as yogurt, sauerkraut and kimchi. Probiotic supplements,
available at natural food stores, may reduce the risk of antibiotic-induced
diarrhea, viral diarrhea, vaginitis and respiratory infections.
9:Get some
sun. Vitamin D plays a number of roles in promoting normal immune function.
Vitamin D deficiency correlates with asthma, cancer, several autoimmune
diseases (e.g., multiple sclerosis), and susceptibility to infection (including
viral respiratory infections). One study linked deficiency to a greater
likelihood of carrying MRSA (methicillin-resistant Staphylococcus aureus) in
the nose.
10:Choose
Vitamin and Mineral Supplements Wisely. Studies link deficiencies of zinc,
selenium, folic acid, and vitamins A, B6, C, D and E to reduced immune
function. But scientists have yet to pinpoint exact levels of these nutrients
for optimal immune function, much less whether dietary supplementation really
helps the average, well-fed American. For instance, research on vitamin C for
prevention and treatment of the common cold has been inconclusive. Some
micronutrients, notably vitamin A, can be toxic in overdose. Excessive levels
of zinc paradoxically suppress immune function. A varied, plant-based diet and
a good multivitamin supplement should meet your needs.
· Get a flu shot
· Eat fresh fruit
· Wash your hands.
Material presented to Healthy Living Skills Group.
by L.P
Sterling BHP
Resource:
Read more:
http://www.motherearthnews.com/natural-health/strengthen-immune-system-z10m0vau.aspx?page=3#ixzz2IBf7adEQ
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