Are you suffering from more frequent viral infections or just want to strengthen your immune system against coughs and colds, which are so common in autumn and winter?Regardless of the season of the year, you should support your immune system with the help of the vitamin-rich diet, exercising and other healthy lifestyle habits.
A weak immune system can lead to many infections, cancers, allergies and autoimmune disorders. So, it is very essential for you to boost your immune system in order to avoid adverse health conditions.
In this article, I’ll cover how to boost the immune system with the right diet and lifestyle changes. By following these recommendations you can ward off colds and flu, and many other diseases, and stay in sound health.
1. Get Plenty of Sleep and Rest
Your body rejuvenates and strengthens when it’s at rest so try and get between eight and ten hours a night of sleep especially when you are not feeling 100%.
2. Vitamins and Minerals to Boost Immune System
Vitamin C is a powerful antioxidant, that helps fight free radicals in the body and reduces the risk of many diseases. If you don’t get enough Vitamin C through foods or supplements, it may lead to weak immunity and higher susceptibility to infections.
Sources of Vitamin C:
Note: While freshly squeezed orange juice is a good source of vitamin C, ripe fruits have higher vitamin C content than “green” or pre-ripe fruits.
Zinc increases the production of infection-fighting white blood cells and makes them more aggressive, children are often low in Zinc and a simple Zinc taste test can be done to check their levels.
Sources of Zinc:
Vitamin A and Beta-Carotene
Vitamin A and beta-carotene prevent free radicals from causing damage. Also, vitamin A helps not only protect us from the common cold but support healthy skin and eyes.
Sources of Vitamin A:
Sources of Beta-Carotene
Vitamin E is another antioxidant that helps reduce oxidative stress, fight infection and improve the function of the immune system.
Sources of Vitamin E:
Omega-3 fatty acids are necessary components of the diet to keep the immune system healthy.
Simply put these extraordinary fats affect every part of your biochemistry. They control gene function, regulate your immune system, impact the speed and efficacy of your metabolism, and they are a vital component of the cell membrane that covers every one of the 100 trillion cells in your body. - Dr. Hyman
Sources of Omega-3 FAs:
3. Supplements for the Immune System
4. Consume antioxidant-rich “superfoods”
Eating foods with high antioxidant levels is great for your immune system. Here are the 12 foods high in antioxidants:
5. Eat plenty of protein and cut out sugar
Protein is a building block for a healthy body, mind, and immune system and your body requires regular amounts throughout the day rather than a big steak at dinner time. Worse yet is the impact of refined white sugar! If you do only one thing to boost your immune system, eliminating sugar will do the trick.
6. Drink plenty of fluids
Good quality fluids such as filtered water and herbal teas will help flush the body of toxins and keeps you well hydrated. Add some lemon juice to help alkalize your body.
Practicing regular body workouts improves your blood circulation and helps boost your immune system. Also, regular exercise improves cardiovascular health, lowers blood pressure, helps control body weight, and reduces cortisol levels.
Find your favorite physical activity and train regularly. Here are just a few examples:
Exercising regularly will pay off, changing your body and significantly improving your health levels.