Natural Ways to Boost the Immune System
No single habit or food can guarantee protection from infections or age-related conditions. And yet certain natural measures can go a long way in strengthening your body’s immune system and helping you stay fit.
Get enough sleep
Time was when people skimped on sleep in order to work or study late. But now with the plethora of electronic distractions like internet, video gaming and social networking, even those with regular work load are losing out on the required amount of sleep. Lack of adequate sleep is one of the foremost reasons why normally healthy people have lower immunity and even begin to reveal signs of aging much before they are expected to do. The body does most of its regenerative work when the person is asleep and hence the less sleep you get, the lesser time your skin tissues have of restoring themselves. Even though the exact amount of sleep a person needs may vary according to age and lifestyle, usually seven to eight hours of uninterrupted sleep at night are recommended to strengthen your body’s infection fighting capabilities.
Load up on anti-oxidants
Antioxidants are chemicals which protect the body from damage by free radicals and hence help it to look and feel younger for a longer period of time. Some of the richest sources of anti-oxidants in nature are in fresh vegetables and fruits, particularly deep colored berries. Actually berries gain their antioxidant property from the presence of a complex of chemicals known as anthocyanins which also give the fruits its rich dark color. Among the berries, one of the highest concentrations of anthocyanins is found in cranberries, bilberries and blueberries. Some of the anthocyanins present in berries which boost the immune system are cyaniding, delphinidin, petunidin, malvinidin and peonidin. Additionally berries are usually rich in Vitamins C which gives them their tart flavor and which is known to be beneficial in keeping colds and sniffles at bay.
Go nutty
The reputation of nuts as an immune-booster appears to lie in the fact that nuts are complete foods in themselves and hence their consumption even in small quantities over a period of time goes a long way in maintaining the overall health of a human body. Nuts are one of the most important sources of vitamin E, zinc, as well as essential fatty acids like omega-3 and omega-6, all of which are crucial in the optimum functioning of various systems of the body. It is especially a good source of healthy protein for vegetarians; however since certain nuts like cashews can be high in calories, they are best consumed in small amounts. So the next time, you feel a craving for a mid-morning snack, instead of reaching for the bag of chip, munch on a mixture of walnuts, pine-nuts and almonds.
Bring on the garlic
Despite the odor it can leave behind, consuming garlic is one of the best ways to boost your immune system. Properties of garlic come from its sulfur-containing compounds, especially one called allicin which also give the bulb its aroma. These compounds are effective against bacterial, viral, fungal and parasitic infections. They also enhance the immune system and have anti-tumor and antioxidant features, which help guard cells from everyday wear and tear. It is likely they do this by stimulating the production of white blood cells, thus acting as an antioxidant in the body. In fact, Americans are growing increasingly aware of the powerful properties of garlic. According to an article in the Journal of Nutrition, garlic is the second most used supplement in the United States. However it is much better to use garlic in its natural form where it can flavour your food and keep you healthy at the same time.
Slurp up yoghurt
The immune-boosting powers in yoghurt mainly come from the probiotic it contains, which, simply speaking are the ‘good bacteria’. These have been found to protect the intestinal tract against gastro-intestinal illnesses and increase resistance to immune-related diseases and even cancer. Studies have shown eating yogurts rich in probiotics can lead to an improved immune response by increasing the body's white blood cell count. Probiotics are found in yogurts with live or active cultures -- the lactobacillus and bifidobacterium strains. The beneficial live cultures in yogurt such as lactobacillus acidophilus could also help prevent colds and other infections. Certain varieties of yoghurt like the Greek are especially useful since one serving of this can contain as much as 30 grams of protein, which is two to three times the amount in regular yogurt; besides it is lower in sugar and loaded with calcium.
Get moving
The health benefits of a vigorous work extend far beyond losing those love handles and lending a glowing appearance to your skin. There is increasing evidence regular exercise can ward off various infections from attacking your body. In a 2010 study1, US researchers from the Appalachian State University and the University of North Carolina found people who exercised the most were least likely to suffer from colds in the winter months. Results of the study which was published online in the British Journal of Sports Medicine suggest that exercise appears to reduce URTI incidence anywhere from 18 to 67 per cent. Though the precise nature of the link between exercise and increased immunity is still not fully understood, researchers think that it is possible that each bout of exercise causes a transient increase in immune system activity, increasing the numbers of white blood cells and immunoglobulin in the blood, which acts to reduce a person's susceptibility to disease. So whether if you want to shed those few extra pounds and attain a svelte figure or boost your body’s disease fighting power, there is no substitute for exercise. However to go about this, you need out purchase expensive equipment or even shell out huge gym membership fees. Simple jogging, running or brisk-walking every day for ten minutes or more is usually enough to obtain most of the health benefits of exercise but you could also include sit-ups, crunches, side-crunches and push-ups to work on specific areas of your body.
Your daily cuppa
Next to water, tea is the most widely consumed beverage in the world. And with good reason too, since Tea is rich in polyphenols -- plant antioxidants -- as well as a number of other chemicals that can help protect the body against cold or flu. However it is best to go for green tea among its many varieties, since green tea undergoes minimal oxidation during drying and processing and thus best retains its natural benefits. Some of the more convincing scientific studies on the immune-boosting powers of green tea highlight a compound called epigallocatechin gallate, or EGCG, a powerful antioxidant and anti-cancer agent. EGCGs have been shown to inhibit the growth of cancer cells without harming healthy tissues. Additionally consuming tea warms and soothes the body which is great for relieving flu-related symptoms - much in the manner of soups and stews.
Quit smoking
Every day there are reports of studies which come up with yet another reason to quit smoking. Apart from being directly related to various kinds of cancers, researchers have show that smoking has detrimental effect on almost every major organ of the human body like the lungs, heart and brain. Getting rid of this killer habit automatically reduces the influx of toxins into your body and eases the burden on your immune system. If these are not good enough reasons to kick the habit, also consider that smoking has been associated with increased infertility as well as sexual problems. These days there are numerous aids to help you quit smoking and if you are confused by all the options, your physician or healthcare provider can assist to in making an informed choice.
Cut down on alcohol
Ideally one should entirely avoid taking alcohol, but if you like the taste of fine wines or wish to be a social drinker, always watch how much you are consuming. Apart from having a poisonous effect on the liver and other major systems of the body, excessive consumption of liquor could turn you into an alcoholic and thus throw your life completely out of gear. A good idea would be restrict daily drinking to a glass of red wine which is believed to have certain anti-oxidant properties. Keep other kinds of liquor like whiskey, beer or various cocktails for social occasions but try not to indulge in them more than once a week.
Find ways to de-stress
While modern life is low on physical labor, practically every profession has its own way of creating stress. Apart from work, concerns about money, relationships, health and the compulsion to live up to artificially-created standards of appearance and lifestyle add on to the pressures that an individual experiences. Researchers have found that stress increases the levels of a hormone called cortisol in the human body. While in the short run, this helps to prepare a body to combat a threat, high levels of cortisol over a long period of a time weakens the body’s natural immune system, making it more susceptible to colds and the flu, as well as more serious health problems like heart disease, diabetes and other diseases. So find a way to let off the steam as best as you can; it could be by meditation, a brisk jog in the park, listening to your favorite music or getting pampered in a spa. The ultimate idea is to do whatever helps you to relax and feel
good about yourself.
Invest in meaningful relationships
A loving, supportive relationship is one of the best medicines for the body and the soul. Every human needs company and love from someone of their own species. You could find this in a friend, spouse or a blood relative. It is well known that emotional support and encouragement can help hugely when you are faced with challenges, whether physical or emotional, but at the same time, Social support could also boost your body’s natural immunity and helps you manage stress in your life, both of which will keep you healthier. .
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