5 Simple Steps You Can Do Everyday For a Stronger Immune System
Boosting your immune system is something that you should be serious about. It is our only defence against various disease-causing microorganisms.
People who have a strong immune system have lesser risk of getting sick all the time. While there is no denial that prevention is better than cure, a strong immune system will keep those disease-causing germs at bay even if your body is exposed to them constantly. But the question arises, how can you boost your immune system?
Follow these 5 simple tips of boosting your immune system by making a few lifestyle adjustments. Fortify your defenses and stay virus-free for times to come.
1. Get Adequate Sleep And Manage Your Stress Levels
The simplest formula to boosting your immune system is to get proper sleep. People who are not able to enjoy enough quality sleep are prone to getting sick when exposed to disease-causing microorganisms than those who get proper sleep.
Cortisol is a steroid hormone produced in the adrenal glands, which are located on top of each kidney. This hormone is released in the body in response to events and circumstances such as acute stress and sleep deprivation. By getting enough sleep and maintaining manageable stress levels, we can easily moderate the body's level of cortisol.
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The main function of cortisol is to reduce the inflammation in the body. However, if this hormone is released in excess quantity it can have adverse effects on our immune system. Various lifestyle factors such as acute stress, poor diet, and insufficient sleep can result in chronic inflammation. This can push the body to release excess cortisol, which can cause havoc on the immune system. Our body becomes susceptible to various gastrointestinal issues, food allergies, colds and flu, and other illnesses.
Therefore, the secret to boosting your immune system lies in getting enough sleep and keeping stress levels down.
2. Eat Yoghurt To Maintain A Healthy Digestive System
You will be surprised to know that 70% to 80% of our immune system resides in our gut. Therefore, it is necessary to maintain a healthy digestive system to keep your immune system healthy. A slight bacterial imbalance in your gut can disturb your immune system, leaving you open to diseases.
The easiest and most effective way to keep your digestive system healthy is to have a morning dose of yoghurt. You can also take fermented milk products or various Probiotic supplements to strengthen your digestive system. The presence of probiotics (good bacteria) reduces the chances of respiratory and gastrointestinal infections.
3. Increase The Intake Of Vitamin C
The role of Vitamin C or ascorbic acid in strengthening our body's immune system is well established.
Latest research shows that Vitamin C supplements actually increase the number of antibodies in our body. These, in turn, protect us from various viruses and bacteria. The required daily dose of vitamin C varies from person to person. Here is the daily-recommended dose for:
- Adult men - 90mg of vitamin C/day
- Adult women - 75mg of vitamin C/day
You can increase the dose to 250mg or 1g per day to help decrease the incidence and duration of colds. Citrus fruits and potatoes are a good source of vitamin C. Many fruit juices also contain 100% of vitamin C.
4. Eat A Well-Balanced Diet
Provide your body with a well-balanced diet to get the necessary nutrients, making sure that your immune system functions well.
A study conducted on older adults showed that those who ate a lot of fruits and vegetables enjoyed a better antibody response to the Pneumovax vaccine, which works as a shield against the Streptococcus Pneumonia.
You need lots of vegetables, low-fat dairy, fruits, whole grain, and lean protein into your diet to make it well balanced. Your body will get the required amount of antioxidants, vitamins, and minerals from these food types.
If you are thinking about taking a vitamin or herbal supplement, make sure to do your homework before you buy one. Since the health supplement market is not regulated, make sure to read some online reviews and collect authentic information from other sources before you make your decision. It is always a good idea to buy the products of a reputable company.
Pro-tip: Use Garlic, since Garlic is a very powerful broad-spectrum antimicrobial agent and it also works as a good immune booster.
Pro-tip: If you are a frequent traveler, you need to learn how to maintain your well-balanced diet on the go.
5. Drink Tea
A recent Harvard study report reveals that people who drank five cups of black tea per day regularly for two weeks enjoyed a more effective immune system than those who drank other hot drinks. A blood sample test that they had 10X more virus-fighting interferon in their blood.
Both black tea and green tea contain the amino acid L-theanine, which can help boost your immune system. In order to get the optimal dose of this amino acid, you have to drink several cups daily on a regular basis.
There may be a lot more ways to boosting your immune system and keeping the body active and disease-free. However, the methods described above are all natural and very effective. By eating a well-balanced diet, sipping a few cups of black tea, eating a cup of fresh yoghurt, drinking fresh juices with plenty of vitamin C, and taking a good nap, you can keep your body running at maximum efficiency.
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