It’s no big surprise that the majority of us are stressed out. Did you know that stress can lower your immune system’s ability to fight off common infections? We’ve got five ways to boost your immune system.
An ancient remedy for illness that is proven to have many health benefits, garlic has long been considered a super-food.
The active compound found in garlic, allicin, has antibacterial properties that helps preventing illness and infections. The benefits are ultimately in its anti–inflammatory properties, which helps keeping the immune system working at its best.
Researchs found that allicin has a direct effects on boosting white blood cell count, which fights free radicals and harmful bacteria. The best way to take garlic is to simply include it in your cooking or in supplementary form.
Good Gut Health
Over 70% cent of the body’s immune cells are exactly located in the gut walls, which explains why good and healthy gut is the key to healthy bodily function. The digestive system plays an crucial role in metabolizing the body’s toxins as part of our natural detoxifying systems.
An increase in fibre and roughage will also help to keep moving any toxins through the gut swiftly. The fibre in particular has an impact on improving microbiomes located within the digestive walls.
It’s also worth introducing a good quality pre/probiotic supplements into your diet.
A study by the Medicine & Science in Sports and Exercise journal shows that regular brisk walking increases the circulation of white blood cells. The main goal of these immune cells is to kill any sickness-causing pathogens.
The same benefits can be obtained with training too, which increases the heart rate and the body temperature (another factor that helps killing bacteria). This study, however, also came with a caveat: any exercise done with high intensity causes a spike in hormones, which can compromise the immune systems. So, a balance of high and low intensity is key.
A Good Night’s Sleep
The benefits of restful, good, rejuvenating sleep are endless, including its effect to the immune system. Research in European Journal of Physiology shows that ample sleep and a balanced circadian system (the body and brain’s wake/sleep cycles) will improve the production of anti-inflammatory cytokines (substance secreted by the immune system mechanism) and killer cells, improving the body’s capability to fight off common infections.
Cut Down on Alcohol
If you break down the macros in alcohol, you are essentially looking at sugar. When consumed in excess, sugar or alcohol are major culprits in reducing the body’s capability of producing white blood cells, which means you’re more likely to succumb to bacteria, viruses and bugs. In the longer term, alcohol can seriously compromise immune cells function, making your body more susceptible to diseases. To cut down, try low alcohol alternatives and swap every alcoholic drink with a glass of water.
Reach for Zinc
Zinc has been known to shorten the effects of cold and flu with its powerful immune boosting function and protective effects.
It keeps the cold virus from duplication and multiplying, hence take it once you experience the slightest symptom of a flu or a cold. you can get it from foods that are rich in zinc include oysters, spinach, cashews, beans, and dark chocolates (yay!).
Keep your immune system strong and functioning at all times by practicing good and healthy habits.
Always hydrate yourself and drink at least 8 glasses of water a day to clear out all toxins and flu bugs that may be lingering in your system.
Load up on Vitamin C
Vitamin C is well known for its deterrence to the common flu and cold. However, besides that, it also has a strong antioxidant functions, strengthens blood vessels, and gives the skin its glow and elasticity!
Load up on your Vitamin C with Brussel sprouts, grapefruits, oranges, guava, kiwi, red and green peppers, strawberries and cantaloupe melons.