INCREASE YOUR IMMUNITY
Introduction
Your immune
system is your number one defense mechanism against intruders such as bacteria
or viruses that can make you very ill. It is imperative to make sure that you
stay healthy throughout the year and put all the chances on your side to boost
your immune system. To do so, here are five steps to help you avoid being sick
with a cold or flu.
Step 1 - Eating Well
Eating well
means getting many fruits and vegetables in your system and stay hydrated.
Enough that you get many nutrients and antioxidants to help strengthen your
immune system. You will specifically want to keep on top of your selenium,
vitamin E, and vitamin C intake. Selenium is found in nuts (like Brazil nuts) or fish. As for
vitamin E, you can get it in spinach, seeds, and peanuts. Vitamin C can be
found in many vegetables like broccoli, spinach, cauliflower, or sweet
potatoes. As for water, drinking plenty of it will help your body flush the
toxins like bacteria that could cause sickness.
Here are some ideas for your
grocery list:
Fish
Fish and, more
specifically, tuna is an excellent source of selenium. One ounce of tuna can
provide around 30 mcg of selenium. Selenium is a powerful antioxidant and is
one of the essential minerals for our health and immunity. The daily intake
recommendation is 55 micrograms of selenium for an adult. Other fish and
seafood are usually between 12 mcg and 20 mcg of selenium per ounce. Salmon is
also an excellent choice to help the immune system. It contains a lot of
“healthy fat” (omega-3), which is known to strengthen the immune system and
reduce the risks of heart disease.
Lentils
If you eat a
vegan or vegetarian diet, lentils are a great substitute to fish. One cup of
lentils can provide around 6 mcg of selenium. They are also a good source of
immune-boosting nutrients, fiber, and protein.
Garlic
Another
vegetable that has a similar effect on our immune system as zinc is garlic.
Garlic has the ability, according to some research, to keep a cold at bay. Some
studies even demonstrate that individuals who were living with cancer were able
to boost their immune system by increasing their intake of garlic.
Blueberries
Berries, in
general, are packed with antioxidants. Blueberries are at the top of all the
fruits and vegetables for the number of antioxidants it contains. Not only does
research show the power of blueberries on our immune system, and linked to a
lower risk of stomach fat, cholesterol, heart diseases, and cancer.
Sunflower Seeds
Sunflower seeds
are very high in vitamin E. One ounce can provide 76% of your daily intake,
which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium,
which help fight infection since it enhances the immune system.
A diet that is rich in vitamin E and vitamin C, zinc, and
selenium are most likely going to help you boost your immunity. While it
is great to eat as many healing foods, it is not always possible to provide all
the nutrients and antioxidants that our body needs to stay healthy. That’s when
supplements become a great option.
Step 2 - Practice Good Hygiene
The number one
trick to not get flu or a cold is to avoid its antigens by practicing good
hygiene. That means to limit, as much as you can, your exposure to viruses or
bacteria.
The goal of the
virus is to find a host, a cell in the body. Our innate immune system is the
first responder of our body, which includes our skin. Our skin, being the first
line of defense, serves as a surface barrier to stop the virus or bacteria from
getting into our body.
That is why,
when we are in flu season, you see signs of washing your hands everywhere. By
washing your hands, you destroy the antigen before it harms the body. You
should wash your hands before every meal, after going to the bathroom or after
touching someone else (like a handshake) or something in public. It is also
essential to be conscious of when you reach for your face since the virus is
more likely to enter through your mouth.
Step 3 - Stay Hydrated
|
Drinking plenty
of fluids will help your body flush the toxins that could cause sickness. 75%
of people a dehydrated consistently, and that’s probably one of the main
reasons why most of us get sick or don’t recover fast from illnesses. Water is
critical to flush any toxins from our body. If we don’t have enough water, we
can’t get rid of the toxins fast enough. Toxins can be in the form of viruses
or bacteria. Drinking plenty of water can fight off infection. You can start increasing your water
consumption by always having a bottle with you that you can refill. It is
recommended to get around 2 to 3 liters of water per day.
Step 4 – Implement a Bedtime Routine
To ensure
that your immune system is
functioning optimally, you need to make
sure that you get adequate sleep. Since sleep is critical to
our immune system, it is recommended to get between seven and eight hours of sleep
per night. That number of hours is
adequate and regenerate
the body. Having plenty of
sleep will increase the
ability of the body’s
white cells to fight illnesses
and reduce symptoms connected to the common cold
and flu. To get a good
rest, try to implement
a bedtime routine that allows you to get your
hours of sleep. Here are a few ideas to help you
improve your sleep.
Create a Routine
It is proven
that a routine will trick your body into falling asleep at a specific time. Try
to observe yourself, is there a time when you are tired? If so, make sure you
go to bed before that time. Create a routine that allows you to complete
everything before that time and go to bed. You can also set an alarm that will
tell you that it’s time to prepare yourself for bedtime. That way, you are less
likely to forget what time it is and be more successful at implementing a
routine. A bedtime ritual is an excellent addition to your schedule. A good
bedtime ritual is one that allows you to relax, disconnect from the stress of
life, and slowly tell your body that it is time to shut down.
Set a Comfortable Atmosphere
It might be time
to look at your bedroom and try to find ways to improve the atmosphere for a
good night’s sleep. Don’t underestimate the comfort of your bed and pillow and
the power of fresh linen. If you are uncomfortable, you will likely have a hard
time falling asleep or staying asleep. Another aspect of comfort is the
temperature of the room and the level of noise around. Try sleeping with a fan
on or a white noise machine. Having a constant sound in
the room could
help you maintain your sleep. If you like essential oils, try a drop of
lavender on your pillow, this will help the brain relax.
Avoid This
Avoid any
alcohol, cigarettes, caffeine, or a large meal from 2–3 hours before you go to
bed.
Talk to an Expert
If you’ve tried
all those recommendations and you are still struggling with sleep, it might be
a good idea to consult your doctor or a sleep expert. There are other solutions
that they can provide you to improve your sleep situation.
Step 5 – Manage Your Stress
|
Stress is a significant
contributor to illnesses. One person out of three reports feeling very stressed
in their daily life, which tends to put us at risk of activating harmful
viruses that may be in our system. When we experience stress, we harm our
body’s ability to fight antigens with antibodies. Daily stress and stressful
situations can be detrimental to our immune system. The more stress reduction
activities you can bring in your life, the stronger your immune system will
become. Here are two tips to help you reduce your stress and increase your
immunity to viruses.
Change Your Mindset
You can change
your mindset by being more positive and live in the present moment. According
to studies across the world, positivism is a trait that increases your health
and reduces your chances of being sick from a virus. Not only is the immune
system of optimistic people more robust, but they also show signs of being
healthier in general. Whatever happens around you, you always have a choice of
how you respond to that situation. You either see it with half-full glass or
half-empty glass. An excellent way to start improving your attitude is to focus
on gratitude. Finding things that you are grateful for
will help you
see the best in everything. You can do so by writing in a journal the daily
gratitude that you want to express.
Practice Mindfulness
To manage your tensions, you can adopt a new perspective
on life by adding a mindfulness practice. Mindfulness is the ability to stay in
the present moment and stop worrying about the past or the future. Less mental
stress also means less physical stress and give more power to your immune
system. Try mindfulness breathing by taking three deep breaths.
·
Breathing in through the nose
·
Breathing out through the mouth
·
Repeat two more times
Redo this
mindfulness breathing a few times during your day to make it a total of 5
mindfulness breathing exercises.
Tap Into the Power of Aromas
Aromas from
essential oils can help you boost your immune system while bringing a sense of
calmness into space. One of the most effective essential oils is lavender.
Lavender is a powerful oil in which antioxidants help the body protect the
cells from toxins. You can use it in a diffuser to help kill allergen and bring
a fresh scent to your home and help you relax. Place a drop of lavender oil on
your pillow to improve your sleep. Another great way to use lavender oil is by
adding two to four drops to your bathwater. Lavender oil will help you release
the toxins from your body while finding a deep sense of relaxation.
Anyone can work
at building their immune system and increase their chances of staying healthy
during a flu season or when confronted with bacteria. As you have learned from
this five steps guide, we stand more chances of fighting illness by eating
certain foods and reduce the stress in our life. You also have the opportunity
to improve your sleep, which will help the body fight infection.
As you will
probably notice when you apply those five steps, you end up having more energy
to do more of the things you love when you are healthier. Keeping your body
healthy has many perks!
If you can, try to maintain this lifestyle throughout the year, as it
will help you build a resilient immune system that can withstand antigens. Not
only do you stand more chances of
staying healthy, but it also helps you recover faster if you do find yourself ill.
0 Comments