10 Quick Ways to Boost Your Immunity Almost Immediately

Our immune system is essentially our own personal inner-military. A weak military can’t defend itself or attack its enemies very well, rendering it a doomed excuse for protection.

When your immune system is weak, your body is left vulnerable to viruses, allergies, and all the other enemies lurking all around you.

There are plenty of grueling ways you can slowly change your lifestyle to work on this – or you could try these 10 quick life hacks to improve your immunity almost immediately.

Simple Ways to Boost Your Immune System Based on Medical Studies

1. Get Enough Sleep

A sleep deprivation can have surprisingly devastating results on the production of antibodies (your body’s infantry).

It turns out that a good majority of people in a tech-saturated culture are cutting sleep breaks too short. Organize your schedule and get into a routine that fits between seven to nine hours per day.

If a hectic schedule doesn’t permit this, try finding time within the day for a few power naps. To get a better sleep, you can try these herbs, foods or natural substance.

2. Eat a Healthy Diet

Do sleep and diet sound obvious? Because these are essential aspects of living, but many people overlook importance for convenience. The abundance of sugars packed into sugary soft-drinks and processed sweets has a dulling effect on the way your immune system cells function.
If you haven’t already, get your body used to vegetables and fruits of all shapes and colours. They provide vitamins that are essential to a smooth running immune system.

3. Exercise Regularly

A regular exercise routine does much more than shape your body, it fortifies the immune system with proper blood circulation and better sleep.
It shouldn’t take long for your immunity to make clear improvements. While you’re exercising, remember to keep yourself hydrated before, during and after exercising.
This will help flush out toxins and transport the minerals and vitamins from a healthy diet. Also remain wary of the germ loaded bars, grips and machines in public gyms.

4. Proper Hygiene Habits

Sometimes the smallest care concerning hygiene can make your body vulnerable from light to devastating health issues. Stick to the basics, such as:

• Wash your hands a few times a day, especially after the bathroom
• Take regular showers
• Don’t share drinks directly with others often
• Maintain food hygiene and prepare food safely

Think of the things that make you vulnerable to germs and disease and do your best to avoid them.

5. Manage Stress Levels

Harvard Health publication mentions that stress of any kind can have negative effects on your immune levels.
Both social and physical stress that you experience delays the production of antibodies.
The sad thing is that stress can be, and often is, an unavoidable factor in many people’s lives.
The best you can do for your body is find ways to alleviate the stress, like with meditation, yoga, exercise, and new hobbies. It’s no coincidence that many people that live great past their prime are level headed.

6. Don’t Smoke

According to the medical studies, smoking presents a whole lot of harm to your body in several ways:

• It suppresses your immune system weaker and slows the defense of antibodies when you are exposed to outer threats.
• The clouds of carcinogens billowing down the esophagus rips up soft tissues, leaving you more vulnerable to an infection.
• It may be a difficult addiction to quit, but many former smokers will attest that they feel healthier than ever.

Smoking is also one of the habits to stop right now if you want to be healthy as mentioned in my earlier posts so many times.

7. Step Out of Isolation and Have a Positive Attitude

Social anxiety can lead some people to isolating themselves at every given chance from the world around them. Though the exact causes for it haven’t been pinpointed, there are several studies that can back the effectiveness of a healthy social life on the immune system.

Get out and form friendships with new people, step out of isolation, and watch your immunity remain strong.

There are studies that mention the positive effect of the sense of humor on the immune system.

Both positive attitude and maintaining social relationship with family and friends are highly beneficial.

8. Get Your Vitamin D

Studies show that without a healthy dose of vitamin D3, the body is much more vulnerable to autoimmunity and infections.

People fail to realize their vitamin intake and fall sick despite an otherwise healthy diet. You can find more information on how to increase your vitamin D levels in my previous article about the common disease caused by vitamin D deficeincy.

9. Balance Your Alcohol

When somebody consumes an excessive amount of alcohol they often don’t consider the damage they are putting their body through.
In large amounts it restricts the dispatch of immune defenses and leaves the body susceptible to harm.
If you’re old enough to drink you shouldn’t completely avoid it in fear of your health: according to the British Journal of Nutrition, a moderate amount of alcohol can actually benefit the immune system.

10. Consider Taking Probiotics

Many people associate bacteria with a potential to degrade health. Probiotics are a healthy type of bacteria that help the digestive system, immune repair, and immune defense. They keep the bad bacteria from proliferating and ensure a healthier lifestyle.

According to medical studies, foods like yogurt, miso, apple cider vinegar and kefir have good probiotics that can boost your health. But you can also purchase a high dose probiotic supplement that will give your body an ample dose of good bacteria.

Building your internal army isn’t very difficult. Once you’ve picked up on the right habits, your body will settle into a groove that is difficult to lose. Consider these immunity hacks for a happier and healthier life.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Depression - Can It Be A Sign Of Vitamin D3 Deficiency?

Vitamins are extremely important for proper functioning of various body systems. Vitamin D3 plays a very crucial role in the proper functioning of bones and joints.  Deficiency of this vitamin is quite common, but can be identified and managed easily.  Read on to know more about its functions, causes of deficiency, symptoms, and management.
Function: Vitamin D3 is essential for the absorption of calcium from the food that is consumed. A decrease in the amount of vitamin D3 leads to poor calcium absorption, resulting in thin, soft, brittle bones.
Causes: Some of the possible causes of vitamin D3 deficiency (and ways to manage them) are listed below:

1. Reduced intake: People with a strict vegan diet may be consuming reduced amounts of this important chemical.  Most natural food sources are animal based including fish, fish oils, fortified milk, egg yolks and beef liver.
   
2. Limited sun exposure: People who spend a lot of time indoors are likely to have this deficiency.  People who wear sunscreen constantly, wear long robes for religious reasons, live in the polar areas, upper/lower hemispheres are all prone to vitamin D3 deficiency.
   
3. Darker complexion: The body’s ability to make vitamin D3 when exposed to the sun is reduced if there is more melanin in the skin.
   
4. Obesity:  Vitamin D is extracted from the blood by fat cells and people with BMI of more than 30 have a vitamin deficiency.
   

Symptoms:  While some people may go completely asymptomatic with this condition, others could develop significant symptoms.

1. Bone pain and aches: When there is less calcium getting incorporated into the bones, pains and aches leading to fatigue are common.
   
2. Depression: The areas of the brain that regulate mood contain vitamin D receptors, and low levels of this vitamin can lead to depression.  They are also at higher risk of developing cognitive conditions like schizophrenia, Alzheimer’s, and dementia.
   
3. Gut problems: Vitamin D is fat soluble and in people with stomach conditions like Crohn’s or IBD, the gut functioning is altered and so vitamin D absorption is reduced.
   
4. Increased risk of heart disease:  Both the risk of developing heart disease and the severity of the disease went up considerably when there is vitamin D deficiency. This is given their role in controlling inflammation and improving immune function.
   
5. Lesser chances of surviving cancer:  In patients with colorectal cancer, lymphoma, and breast cancer, increasing vitamin D levels improved cancer prognosis by 4%.  The chances of developing prostate cancer are also increased in patients with vitamin D3 deficiency.
   

Management: Providing the required amounts of vitamin D3 through diet and supplements is the best way to manage this.

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/  

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TIPS TO KEEP YOUR BRAIN YOUNG !

CONTROL YOUR BLOOD PRESSURE. REDUCE BRAIN STRAIN & BOOST OXYGENATION.

MANAGE STRESS. GET 12 MINUTES OF MEDITATION DAILY.

EXERCISE VIGOROUSLY FOR 20 MINUTES 3 TIMES WEEK, AS IT INCREASES THE MEMORY CENTRE IN YOUR BRAIN. ADD 9-- MICROGRAMS OF DHA ONEGA-3 DAILY CAN HELP THE ELDERLY WITH BRAIN DYSFUNCTION MAKE THEIR BRAINS 6-7 YEARS YOUNGER !

BRUSH, FLOSS & GO TO THE DENTIST. BLOCKING THE IMMUNE SYSTEM'S REACTION TO GUM DISEASE HELPS THE BRAIN.

GET PLENTY OF VITAMIN D- 3, COFFEE, CURCUMIN, FOUND IN TURMERIC. GET 1,000 IU OF D-3 DAILY FROM FOOD & SUPPLEMENTS.

INFLAMMATION- HOW TO GO ABOUT IT

What is inflammation? 

An immune system reaction designed to kill invading microbes & cancer cells & protect your body. Some times, this response goes over-the-top; extra body cells cause body-wide inflammation.

Why worry about inflammation?

1) inflammation causes cancer
2) inflammation causes heart attacks.
3) inflammation causes diabetes.
4) inflammation causes impotence in men & women.

If one is over weight, then excess fat makes CRPs ( C-reactive proteins) & leukocytes ( white blood cells) crank up inflammation.

How to overcome it all

Quit smoking, where there is smoke, there is inflammation.

Walk, at least 10,000 steps a day, as sitting down is bad for the heart.

Take 1,000 IU of Vitamin D-3 ( 1,200 if you're over 60+), 600 mg of DHA omega-3 ( 900 mg if over 50+) daily & may be 200 mg of omega-7 daily.

Always make weight loss achievable. Post-menopausal women can slash their cancer, heart attack & diabetes risk by losing 10% of their body weight.

What to eat?

Have plenty of oranges ( flavonoids), walnuts, salmon, trout
( healthy fats), apples, carrots, leafy vegetables ( fibre), no-added sugar yoghurt ( calcium & probiotics). 

These dampen inflammation & help one to lose weight.

Importance of Vitamin D 3

It is important to keep your levels of Vit. D-3. as it dramatically lowers your risk of urinary incontinence. Low levels of D-3, makes women, a whooping 170% more likely to leak than those with a healthy level of D-3. This vitamin may help muscle tome in your sphincter, the muscle that stops dribbles.

A simple blood test will show if you’re deficient in this vitamin, as it should be between 50 & 80. if you’re low (up to 75% of foks are, especially in winter), take 1,000 IU of D-3, 1,200 after the age of 60. include what’s in your multivitamin & combo calcium D-3 magnesium pill. Don’t go over 2,000 IU, unless your doc says so. Too much can harm bones & kidneys.

Also, take 900 mg of DHA omega 3 daily. These healthy fats help you absorb vitamin D 3 & do good things for your heart & brain. However, it’s not easy to get enough DHA from food.

While helping to keep you dry, D-3, also protects you against asthma, dementia & the flu!

High blood pressure medicines

  

Almost anyone who takes tablets for high bp will wonder, if they really need those meds. You don’t feel younger. You don’t look younger. There are moments when you’re wondering if swallowing one more pill is worth it?

So try this startling news. Drugs that bring down your bp don’t just put off heart trouble for a while. For every month you take them, they add a day ( a healthy day), to your life. Take them for 20/ 30 years, & you’re taking lots more days ! Enough time to celebrate your 75^th anniversary & get to see your great grand kids! We’re not even factoring in the time you’re adding by taking your Vitamin D 3 & DHA Omega 3s, chucking the Oreos & walking daily with a buddy.

Why rest when you start sneezing?

 Once the sneezing starts, it is best to stay at home, or one will be spreading the virus. Rest is important, as it helps one to recuperate faster. Unless you recuperate fully, you get more & more run-down, your immune system cracks & the next little illness spells big trouble.

What one should do to keep healthy?
get enough sleep- 7- 8 hours every night !

get enough Vitamin D #- 1,000 IU a day, 1,200 after the age of 60.

carve out 10 minutes a day for meditation, deep breathing, serene stretching.

walk, as it keeps your body humming & your head clear.

eat & drink like a smart person.

wash your hands 100 times a day !

Vitamin D 3 deficiency

Normally in winter, as there is  hardly any Sun light, most people face the problem of Vitamin D 3 deficiency. We all know that this Vit. is very essential for the absorption of calcium. It protects us from brittle bones, hypertension, heart attacks, strokes, diabetes, certain cancers & more.

Here are some foods that are a good source of this Vitamin.

Canned salmon has 500 IU of D in 3 ounces.

Canned tuna’s good too- 200 IU in 3 ounces.

Each glass of D-enriched OL & non-fat milk adds another IU.

Take a supplement, swallow 1,000 IUs of D 3 a day, 1,200 after the age of 60. taking it with Omega 3s boosts absorption.

The only way to know if you’re low on D3, is through blood test. If it is below 50, adjust & recheck in 3 months.

Advantages- adults with the highest D3 have the fewest “cardio metabolic disorders”, a cluster of nastier that include heart disease, diabetes & metabolic syndrome.