Best Ways to Boost your Immune System

Hi Guys, Recently I did a post on another website of mine called Meditation for the Immune System.  I wrote this because I thought it might be relevant to people because of current events, and as I thought this was a good idea for a post.  As for this post here – the Best Ways to Boost your Immune System – I decided it would also be a good idea as a follow-up and to explore this idea a bit further.

So, below I will be taking a look at the various different ways that you can build a stronger immune system from the comfort of your own home.  These following ideas I think are all worth looking into to help you build a stronger, healthier immune response.


Best Ways to Boost your Immune System


Table of Contentsbest ways to boost the immune system

  1. Best Ways to Boost Immunity – Introduction
  2. Idea #1 – Manage Stress Levels
  3. Idea #2 – Eat a Healthy Balanced Diet
    i.) Key Nutrients to Boost Immunity
  4. Idea #3 – Exercise regularly
  5. Idea #4 – Practice Intermittent Fasting
  6. Idea 5# – Get Plenty of the Right Kind of Sleep
  7. Idea #6 – Keep Yourself Active and Be Social
  8. In Conclusion / References / Your Feedback

Note:  Before I continue please read the following notice.  You can also read more about our affiliate disclosure here


Best Ways to Boost Immunity – Introduction

So, first and foremost the human immune system is our main line of defence we have against infectious diseases.  In a world where people are now especially concerned about their health, amid the pandemic crisis, a positive immune response can be vital for staying healthy.  More so whether you choose to believe the official narrative, or not, for our health in general our immunity to disease and illness is crucial to a healthy lifestyle.

Although the body’s immunity functions cannot keep you from getting infected, it is the strength of the immune system that decides whether you can successfully fight a disease long enough to recover from it.

So here for this article let’s discuss some steps you can take to ensure you are well-equipped to fight off any diseases that come your way.  For a better chance for a more healthy future and a new perspective on how human health works.

Let’s begin with…


Best Ways to Boost the Immune System

Idea #1.)  Manage Stress Levels

Manage Stress Levels to Boost your Immune System

Knowing how to manage Stress Levels is very important. In our bodies when we are feeling anxious or agitated the stress hormone ‘Cortisol’, is released.  As a result, this can turn off the healthy cells in the immune system and impair its functions.  Which as a result can make us more susceptible to infection(s).

It is true that stress is bad but this is definitely one of the reasons why.

Therefore, it’s important to stay relaxed and calm during stressful times.  To not only boost the Immune System but also to prevent other health problems linked with the release of the cortisol hormone. This can be done by incorporating relaxation techniques into your daily routines, such as mindfulness meditation, or yoga. 

Both are good as they can help keep you centred and focused on the present moment.  Instead of being worried about the future, or things you have or haven’t yet done.


Idea #2.) – Eat a Healthy Balanced Diet

Eat a Healthy Balanced Diet to Boost your Immune System

OK, well, this idea should be familiar with most people. Like the saying goes; ‘Healthy Gut, Healthy Mind’.  A healthy diet and sensible dietary choices can have a major impact on the immune system. 

Eating the right foods is 100% recommended to everyone.  So, with this in mind here are just some of the –

Key Nutrients that can help to Boost Immunity:

  1. Beta carotene, found in sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash, and cantaloupe
  2. Vitamin C, found in oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage, and cauliflower.
  3. Vitamin D, found in fatty fish (salmon and sardines), eggs, fortified milk, and plant milk products; cheese, fortified juice, tofu, and mushrooms.
  4. Zinc, found in beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds, wheat germ, oysters, crab, lobster, beef, pork chop, dark meat poultry, and yoghurt.
  5. Probiotics, found in fermented dairy foods (yoghurt and kefir), aged cheeses, fermented foods (kimchi, sauerkraut, miso, tempeh, and sourdough bread), whole grains, bananas, onions, garlic, leeks, asparagus, artichokes, and beans.
  6. Protein, from both animal and plant-based sources such as fish, poultry, beef, milk, yoghurt, eggs and cottage cheese, nuts, seeds, beans, and lentils.
  7. In addition to this, try to avoid foods rich in sugar and trans fats plus drink plenty of fluids to stay hydrated throughout the day to boost your Immune System.

Idea #3 – Exercise regularly to Boost your Immune System

Exercise regularly to Boost your Immune System

Both low and moderate-intensity exercise can reduce the levels of stress hormones ‘adrenaline’ and ‘cortisol’, and increase immunity. Being physically active also helps to reduce the risk of chronic diseases such as cardiovascular diseases and obesity that can also weaken the immune system.

Exercising regularly can help flush the bacteria out of the lungs and increase the release of endorphins that helps to elevate the mood.  When exercising from home this should be done with a set of yellow, green & red resistance bands.  These are used for back, bicep, triceps, shoulders and leg work with looped bands to strengthen the glutes and prevent knee and back injuries.

Cardio workouts on the other hand can include jumping jacks, high knees, butt kicks, burpees and switch jumps which can be repeated 5 to 10 times.   There are many ways to stay fit and even going for long walks can be very good for you. 


Idea #4 – Practice Intermittent Fasting

fasting for the immune system

Research done by Dr Walter Longo of the University of Southern California in 2012 discovered that the immune system can be reset by fasting for three days and taking in nothing but water.   What Dr Longo also theorized was that this puts the body in a conservation mode, and it begins to recycle and destroy the damaged white blood cells.

It is also said within these notes that when proper nutrition is reintroduced after a fasting period new white blood cells are regenerated within the body.

To reach this state as theorized by Dr Lungo this can be reached by holding off eating for at least 16-18 hours after your last meal.

Note:  To practice Intermittent fasting safely it is recommended that you first consult with your GP or a medical professional.


Idea #5 – Get Plenty of the Right Kind of Sleep

Getting the right kind of sleep

The National Sleep Foundation recommends getting at least seven to eight hours of sleep each night.  Or, If this is not possible with your busy schedule, the NSF then recommends taking two 30-minute naps; one in the morning and one in the evening.  For if nothing else to decrease the effects of stress and sleep deprivation.

Furthermore, to get a good night’s sleep try to avoid habits such as smoking, using drugs, alcohol consumption, and stress eating, as these can all interfere with sleeping properly.  Worser still not getting the right kind of sleep can negatively impact your immunity functions, and as well make you more vulnerable to infection from a weakened immune response. 

Also, another thing to note is that getting the right kind of sleep is essential for optimum regeneration.  This is beneficial for a number of reasons as well as a healthy immune response.  They include proper hormone regulation, healthy metabolism and bio-rhythmic synchronicity.

See my last post for my No.1 Recommendation for a Sleeping Aid to help with a Good Night’s Sleep (Click Here)


Idea #6 – Keeping Yourself Active and Be Social

Elaborating further on Idea #3 it may also be worth noting that just getting outdoors and going to see people can have a positive effect on building a strong immune system.  For one this can reduce stress hormones such as cortisol by bringing oneself into more relaxed environments and actually bringing your immune system into contact with foreign viruses and bacteria particles can in the best case scenario be of benefit.  

It should always be noted this can at times have a very negative effect also but in truth, this is how the immune system keeps itself active.  I’m not saying you should purposely co-mingle with people with coughs and colds for example but what I am is that staying indoors and not getting out is not good for you either.

Think of this what you will but I for one think this is definitely something that should be noted. 

Finally…


In Conclusion;

My thoughts on the Best Ways to Boost your Immune System – all these ideas above are excellent ideas I think.  Eating well, exercising and getting a good night’s rest.  The fasting one I’ve never heard of but I’m sure there must be some truth to it but, if you do decide to try it be sure to talk to a medical professional beforehand.

Also, another tip I have heard works to build stronger immunity, if anybody is brave enough to try it, this is taking a cold shower.  I don’t personally have a shower at home but if anybody does, try it – I dare you lol.  It can be quite refreshing if you can handle it.  Otherwise, I would just suggest doing your research and look up any ides you can on ways to boost your immune system. 

My final tips for today though are 2 other things: 

#1 Meditation  
For Meditation, you can read my post here about Meditation for Boosting the Immune System,

and #2 Immune Support Supplements.
see my recommendation below;

Resources:

  1. https://www.entrepreneur.com/article/347457
  2. https://www.wsj.com/articles/facts-and-myths-about-boosting-your-immune-system-11584050588
  3. https://www.humann.com/nutrition/how-to-reset-the-immune-system/#section9
  4. https://edition.cnn.com/2020/03/26/health/immunity-exercise-sleep-meditation-stress-coronavirus-drayer-wellness/index.html
  5. https://edition.cnn.com/2020/03/25/health/immunity-diet-food-coronavirus-drayer-wellness/index.html

YOUR FEEDBACK

Otherwise, that is everything for now. Let me see your ideas/suggestions/questions or anything else in the comments below, and as always please like, share and if you can return again to read in the future would be great to have you.

So with that in mind,

Stay Dynamic

All the Best x

Alex

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