Habits That Boost Your Immune System Naturally

We all know that we must have a good immune system , to protect us from getting sick.  Often one may wonder, if it is in our hands to boost our immunity, surely, it is all in your hands.

What you eat, your attitude, and the amount of exercise you get can all play a role in strengthening your immune system and preventing illness

What exactly is the Immune System?
The immune system in layman language can be considered as a protective cover of the human health system. We are surrounded by millions of pathogens (disease-causing germs) that have the ability to enter into the body and cause damage to it. Our immune system, in reality, is the body’s natural shield against these pathogens.

How can you boost your Immunity? 
You definitely cannot evade all the pathogens and get a top-notch, impeccable immune system, but you can at least try and listen to what your body has to say and take steps accordingly.
The first and foremost protective measure can be to follow certain general good-health guidelines.

1. Do not smoke. There can be no compromise on this issue. Smoking or consuming tobacco in any form brings about a host of health complications; the most pronounced of them all is probably cancer. Smoking, in more ways than one, can spell real trouble for your immune system. So better cut down on your puffs or gear up to face the various medical banes of smoking.
   
2. Eat a diet which is rich in fruits, vegetables, whole grains and low in saturated fat. Some examples may include citrus fruits, green leafy vegetables such as spinach or lettuce, yoghurt, almonds and  lean meat. Sipping on green tea thrice a day is a wise choice in this regard. These measures strengthen the immune system to a great extent.
   
3. Drink plenty of water. Water keeps the body hydrated, the ultimate prerequisite for a strong immune system. It helps to flush out all the toxins and ensures that the cells get the optimum levels of oxygen. Drinking a glass of lukewarm water mixed with honey and lemon on an empty stomach after getting up in the morning can prove to be one of the best health choices that you can make for your body.
   
4. If you drink alcohol, drink only in moderation. Excessive alcohol consumption causes dehydration and it can deprive your body of the valuable immunity-boosting nutrients. It also impairs the body’s ability to fight off germs and infections.
   
5. Get adequate sleep. One reason behind stressing on the need to get adequate sleep is because it’s so closely linked to the immune system. While you sleep, the body secretes certain hormones and substances which help better fight infections and diseases. This makes these hormones so vital and indispensable at the same time. So, now you know what wonders can those 8 hours of sleep do to you.
   
6. Exercise Regularly. If you're looking for a safe and smart way to boost your immunity, regular exercise is the answer to it. But we are not talking about being an ardent, hard-core gym-junkie; rather exercising in moderate amounts would suffice. Cardiovascular exercises such as walking or swimming, performed 30-45 minutes a day, can prove to be very beneficial.7.
   
   7.Have a giggle-Laughter can boost your immune system along with your mood. It raises levels of antibodies in the blood and those of the white blood cells that attack and kill bacteria and viruses. It also increases the number of antibodies in the mucus made in the nose and respiratory passages, the entry points for many germs—here are some other  weird facts about laughter you probably didn't know.

   8.Sing your way healthy-A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies and boost the immune system. If group singing isn’t for you, belt out your favorite tunes in the shower. 

   For benefits of music see my next post
   9.Choose friendly fats-Some fats are essential for building cells and for the production of prostaglandins, hormone-like compounds that help to regulate the immune system’s response to infection, such as the way it reacts by making white blood cells that combat invaders. Italian athletes on very low-fat diets were found to be significantly short of these cells. The secret is to choose your fats with care. Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria. And avoid trans fats, manufactured fats labeled as “hydrogenated” or “partially hydrogenated.” Often found in processed foods and baked goods, they can interfere with the immune system.

   10.Stay away from sugar- Just 10 teaspoons of sugar—the amount in two 12-ounce cans of soda or carbonated lemonade—impairs the ability of white blood cells to deactivate or kill bacteria. Opt instead for a natural sweetener, such as one made from the stevia plant to boost the immune system. Try to limit calorie-free alternatives such as aspartame.

   11.Feast on fish-Oily fish such as sardines, herring, and mackerel contain protein—essential for building the cells that boost your immune system—and the fatty acids called omega-3s, which regulate immune system function. When the body is attacked, acute inflammation is the body’s first response. But omega-3s lower the production of inflammatory compounds and increase the production of anti-inflammatory ones, thus aiding recovery and even suppressing the growth of cancer cells. In clinical trials, omega-3s have also been found to activate parts of the immune system that switch off the activities of attack cells once their job is done.

   12.Make room for mushrooms-The rare reishi mushroom has been valued in the Far East for more than 2,000 years. Experts now know that this fungus stimulates the production of T-cells—white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. And it promotes sleep and reduces stress by suppressing the production of the stimulant hormone adrenaline.

   13. Eat more citrus-Vitamin C, found in high concentrations in oranges, lemons, limes, and grapefruit, boosts the activity of phagocytes (cells that engulf and digest bacteria) in the blood (and, vitamin C is found in these foods that aren't oranges as well !). The body can’t store vitamin C, so you need to consume some every day to boost your immune system.

   14. But get rest too-Moderation is key. If you work out intensively for 90 minutes, production of germ-fighting cells called macrophages dips temporarily, increasing the risk of infection. So always include plenty of recovery days in your training schedule to preserve immune system health.

    15.Toughen up with almonds -To help ward off viral infections, make 3 ounces of almonds part of your daily diet—but keep the skins on. Italian researchers studying the herpes viruses that cause cold sores have found that a chemical in almond skins improves the ability of white blood cells to detect viruses; they found that the chemical could also help prevent a virus from spreading throughout the body. Add a handful of almonds to your morning cereal or oatmeal to boost your immune system and keep viruses at bay.
   

   16.Don’t let yourself freeze-Mom was right: You’re more likely to catch an infection if you—especially your extremities—are cold. In one study, 90 people kept their feet in a bowl of cold water for 20 minutes and the same number put their feet in an empty container for a similar length of time. Five days later, 20 percent of people with chilled feet had developed colds compared with 9 percent of those whose feet stayed warm. Having cold extremities seems to reduce the supply of white blood cells, the immune system’s first line of defense against invaders.

   17. Resist infection with veggies-Garlic and onions in soup, stews, and other dishes are both sources of potent antiviral substances that can boost your resistance to infection. Plenty of other vegetables can add to your infection-fighting armory, including carrots and sweet potatoes. They are rich in beta carotene, which has an anti-inflammatory action and raises the rate at which white blood cells are produced. Other powerful allies include chili peppers, which thin nasal mucus; shiitake mushrooms, which aid white blood cell production; and ginger, which counteracts inflammation (ginger also has these other surprising benefits as well.).

   
   

Including good hygiene habits in your daily routine, such as washing your hands properly, bathing and brushing your teeth daily, etc. can be useful as well.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com