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Best Ways to Boost your Immune System

Hi Guys, Recently I did a post called Meditation for the Immune System. I wrote this because I thought it would be relevant to people because of current events, but after some thinking, I decided what would be a good idea would be to follow this up with another post here at Dynamic Ideas 4 Life for the Best Ways to Boost your Immune System.


Best Ways to Boost your Immune System


Table of Contents

  1. Manage Stress Levels
  2. Eat a Healthy Balanced Diet
  3. Exercise regularly
  4. Practice Intermittent Fasting
  5. Get Plenty of the Right Kind of Sleep
  6. Conclusion

 

The immune system is the first and foremost line of defence we have against infectious diseases. Especially during the pandemic crisis, we are facing today. A positive immune response can be vital for staying healthy.

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 the disease long enough to recover from it. So let’s discuss some steps you can take to ensure you are well-equipped to fight off any diseases that come your way. Corona Virus or not.


1.) Manage Stress Levels to Boost your Immune System

Manage Stress Levels to Boost your Immune System

How to manage Stress Levels is 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 immunity system and impair its functions. Making us more susceptible to infection. 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 boost your Immune System. This can be done by incorporating relaxation techniques into your daily routines, such as mindfulness meditation or yoga. Both are good as they can keep you centred and focused on the present moment. Instead of being worried about the future, or things you have or haven’t done.


2.) Eat a Healthy Balanced Diet to Boost your Immune System

Eat a Healthy Balanced Diet to Boost your Immune System

This really needs no introduction. Like the saying goes; ‘Healthy Gut, Healthy Mind’. Healthy diet choices can have a major impact on the immune system. Eating the right foods is 100% recommended to everyone.

Key nutrients that help to boost immunity are:

  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, it is essential to avoid foods rich in sugar and trans fats and drink plenty of fluids to stay hydrated throughout the day to boost your Immune System.

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 weaken the immune system. Exercising can help flush the bacteria out of the lungs and increase the release of endorphins that helps to elevate the mood.

Exercising from home should be done with a set of yellow, green and red resistance bands used for back, bicep, triceps, shoulders and leg work and looped bands to strengthen the glutes and prevent knee and back injuries. Cardio workouts can include jumping jacks, high knees, butt kicks, burpees and switch jumps which are repeated 5 to 10 times.


4.) Practice Intermittent Fasting

A 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 taking nothing but water. Dr Longo theorized that this puts the body in a conservation mode, and it begins to recycle and destroy the damaged white blood cells.

When the proper nutrition is reintroduced after the fasting, new white blood cells are regenerated within the body. This state can be reached by holding off eating for at least 16-18 hours after your last meal.


5.) Get Plenty of the Right Kind of Sleep

The National Sleep Foundation recommends getting at least seven to eight hours of sleep each night. If that is not possible with your busy schedule, NSF recommends taking two 30-minute naps, one in the morning and one in the evening, to decrease the effects of stress and sleep deprivation.

Furthermore, Avoid habits such as smoking, using drugs, alcohol consumption, stress eating that can negatively impact your immunity functions and make you more vulnerable to infection.

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


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

In Conclusion;

My thoughts on the Best Ways to Boost your Immune System – all these above are excellent ideas. 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 decide to try just be careful as eating food full stop is important.

Another tip I have heard works if anybody is brave enough is taking a cold shower. I don’t have a shower at home but if anybody does, I dare you to take one. See what it does for you during times like these we need to make our immune systems as strong as possible.

My final tips are 2 other things quick Meditation and Supplements. For Meditation, you can read my post here about Meditation for Boosting the Immune System, and for Supplements see the Amazon links below.

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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