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Boosting Immune System |
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The general recommendations for a
healthy lef-style, such as eating regular balanced meals and
exercising daily, will go a long way towards boosting your immune
system. In addition the following foods and nutrients have been
identified as immune system boosters:
Vitamin C (citrus fruit, broccoli)
Vitamin E (nuts, vegetable oils,
whole-grains)
Garlic
Zinc (beef, turkey, beans,
oysters, crabs)
Bioflavonoids (fruits and
vegetables)
Selenium (chicken, whole grains,
tuna, snapper, lobster, shrimp, garlic, egg yolks, sunflower seeds,
brown rice)
Carotenoids (carrots, yams)
Omega-3 Fatty Acids (nuts, salmon,
tuna, mackerel, flaxseed oil)
Because the body
absorbs vitamins and minerals more efficiently through whole food,
experts recommend trying to get as many of the above from your food
as you can.
The following
life-style changes will also help to boost your immunity:
washing your
hands thoroughly and often with soap and warm water, particularly
before eating and after using the bathroom. This reduces the number
of organisms that can enter your body.
cooking meat thoroughly to kill
dangerous bacteria and other microorganisms.
getting at least eight hours of
sleep every day — deep sleep stimulates and energizes the immune
system.
maintaining a healthy weight —
obesity can lead to a weakened immune system.
exercising at least 30 minutes
most days of the week — physical activity stimulates the immune
system and helps with weight maintenance or reduction.
consuming alcohol moderately —
while one drink does not appear to affect immune response, having
three or more drinks in a short period starts to impair white blood
cells' functioning.
eating less sugar — 100 grams of
sugar, the amount in one 12-ounce can of regular soda, can reduce
the ability of white blood cells to kill germs by 40 percent for up
to 5 hours!
not smoking — smoking leads to
lung and other cancers, and also weakens the immune system.
reducing and managing stress, such
as effective time management — long periods of feeling stressed
weakens the immune response.
getting the vaccines
recommended by your health care provider.
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