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Immune System Booster- 8 Helpful Tips
With everything going on in the world right now, many people are researching ways to stay healthy and how to get their hands on a good immune system booster. I am proud of myself and like to say I rarely get sick. I truly believe it is because of the items I am about to list below. With that being said, here are 8 immune system boosters- several helpful tips to keep you healthy.
Reduce your stress levels-Immune System Booster
There is a common saying in the health industry that stress is the silent killer. And I do firmly believe that. I know that whenever I get sick, I am stressed out about something in my life. Whether it is a fight with my wife, dealing with a difficult employee at work, or money issues, stress does no good for your immune system and overall health.
Stress Increases Cortisol Levels
Chronic stress can increase the human body’s level of cortisol. In short spurts, cortisol can increase immunity by limiting inflammation. However, over time your body can get used to increased levels of cortisol and which can open the door to more inflammation. (1) Overall, reducing stress levels to a healthy level can be a very effective immune system booster.
To combat the daily stresses of life, be sure to meditate and pray daily. I like to wake up in the morning for prayer time and work on controlled breathing. Sometimes I will accompany this with some yoga poses and light stretches to prepare both my mind and body for a productive day.
Up Your Vitamin C- A Key Immune System Booster
It is mostly common knowledge that vitamin c has an effect on the immune system. In fact, it has been proven that “Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. ” (3) There is so much false information on the internet that is not backed by any significant research, but the relationship between vitamin c and the immune system is well documented.
In fact, a study conducted in 2009 showed that certain cells tied to the immune system require vitamin c to function at an optimum level (1)
We believe that getting vitamin C through food is going to be the best way to get maximum benefit but supplementation has its benefits.
When my wife and I get sick, we use a supplement drink called Emergen-C. You can find it in most grocery stores or order it online via Amazon here. Overall increasing vitamin C is a very powerful immune system booster!
Another outstanding product that also contains Zinc in its formula is vivanaturals Vitamin C + Zinc formula.
Be more active-An Important Immune System Booster
The body is meant to be used and moved. Just look at children for example. They are bouncing all over the place (until we put them in school). As we get older, we become much less active, which takes its toll on our immune system. In fact, it has been proven that “moderate-intense activity stimulates cellular activity thereby helping with immunity.” (4)
Not only do I do yoga and bodybuilding to stay healthy and limber, but I also try to walk at least 10,000 steps a day.
If you are not very active, starting with a small goal, and moving your way up 5000 steps a day is a good start for most people. However, remember to always consult your physician before starting any new program.
Wash hands regularly-Duh
With everything happening in the world recently, the advice to wash your hands regularly has been advised in the media. Just remember to use warm water and soap, and wash for 30 seconds. Enough said or I will start to sound like your momma!
Get enough sleep
Getting enough sleep is so vital to your immune system. Think about this… there’s a reason why you’re so tired when you do get sick. It is your body’s way of recovering as fast as possible. Lack of sleep compromises immunity thereby increasing the likelihood of illness and infection. (5)
Eat more fruits and vegetables
Most people know that eating oranges are good for your immune system due to their high vitamin C content. But there are tons of other healthy and delicious fruits and vegetables that you can start adding to your diet right away.
Green vegetables are a great start because they have many other vitamins and nutrients that support immune health.
Carrots are great because they have vitamins A, K, and potassium. Bananas are also very healthy for you and can help curb your sweet cravings(in moderation of course)
Generally speaking, the more vibrant the color of the fruits and vegetables, the richer in nutrients they are. So go ahead and feel free to taste the rainbow in fruits and veggies!
Eat less processed food
Processed food is much more difficult for the body to break down. It is stripped of its natural micronutrients. I have found the best way to eat less processed food is to meal plan and replace it with a healthier alternative.
For example, instead of eating chicken nuggets, I meal plan and cut up chunks of chicken breast and make my own healthier version. Instead of a candy bar, I make a healthier protein bar.
You’ll have to find what works best for you but there are options as long as you’re committed to a healthy lifestyle.
Although I definitely see the value of supplementation, just remember that it is only that… a supplement. It is meant to supplement healthy nutrition, exercise, and a positive mindset.
It is not a magic pill.
Ultimately if you want to take control of your health, do your research so you can find out what works best for you.
Remember that I am not a medical doctor and this information should not be interpreted as medical advice. These are only tips that I have used firsthand in my own experience. Please consult your physician first before starting any nutrition, fitness, or health-related information you find offline or online.