Your immune system is your first line of defense against harmful pathogens and maintaining optimal immune system performance is essential for good health. Unfortunately, too many myths and misconceptions floating around about what can help boost its function and how it works exactly. However, with the proper course of action, anyone can boost their immune system’s performance and enjoy a better, healthier life. Here are a few tips anyone can use to do this.
Make Lifestyle Changes
The first thing you can do to improve your immune function is to make some lifestyle changes. In many cases, the choices we make are the main reason why our immune system ends up underperforming in the first place. For instance, things like smoking, lack of exercise, or poor diet choices could have a devastating effect on our immune systems. Other things you should watch out for are alcohol and stress.
People often don’t truly understand the far-reaching effects of stress on their bodies and how damaging it can be long term. Stress releases a hormone known as cortisol in the body, which in excessive doses can lead to things like heart disease, premature aging, diabetes, and high blood pressure, all in addition to poor immune function.
Boost your Immune System Through Nutrition
Proper nutrition can also have a huge effect on your immune system and a clear correlation has been established between nutritional deficiencies and the risk of contracting infectious diseases.
A healthy diet is one of the best ways to ward off diseases, and a great way to enjoy better overall health as a result. Any food that is high in vitamin C will have a beneficial effect on your immune system. While most people will automatically think of citrus fruits when it comes to high sources of vitamin C, there are tons of other fruits and vegetable that have very high concentrations of vitamin C as well. Bell peppers, for instance, can contain as much as twice the amount of vitamin C as other citrus fruits and are a great way to add colors and antioxidants to your diet.
Antioxidants are known for their action against free radicals, which can not only affect your DNA structure and immunity but could have far-reaching effects on your overall health as well. You should also try to add as many healthy fats into your diet as possible, as they have been shown to also help boost immune function. Fish and krill oil are both great sources of omega 3 fatty acids, which can not only help improve your immune system they but support heart health and brain function as well. Furthermore, they’re very easy to integrate into your diet either through fish consumption or supplements.
Foods like broccoli and garlic have also been recognized for their immune boosting properties. Broccoli is full of vitamin A, C, and E, which all have beneficial effects. However, make sure that you consume it in its natural form as much as possible since cooking could deplete it of some of its nutrients.
If you want to make sure that you get all the nutrition that you need, one easy way to do so is by incorporating as much color in your diet as possible. Veggies with vibrant colors are usually very high in nutrients, and every color is associated with a different nutrient. So, by integrating as many colors of the rainbow into your diet, you’ll ensure that you have the most complete nutrient profile as possible.
And don’t forget the importance of drinking enough water as well since it helps the body get rid of toxins and promotes immune health as a result.
The benefits of exercise are many and extend way beyond maintaining your silhouette. Regular exercise not only supports every process in your body but could help you ward off disease as well. Exercise has been shown to boost T cell levels in your body. T cells are a specific white blood cell type that is essential in fighting disease and infection. In a 2006 study that was performed on 115 participants, those who engaged in regular activity were shown to have much lower risks of catching a cold than those who didn’t. And that was only with 30 minutes of moderate exercise per day.
However, you should also be careful to not overdo it since overworking your body could also have a negative effect on your immune function. Maintaining a regular, but moderate routine is the way to go.
Go with Supplementation
Another way that you can improve your immune system is through supplementation. Probiotics are all the rage right now and have been known for years for their beneficial effects on the intestinal flora, which is the seat of our immune system.
And probiotics don’t only have a beneficial effect on immunity. They can also help support brain function, energy levels, body weight, and gene expression as well. In addition to that, probiotics have also shown to be beneficial in the reduction of allergy symptoms. They do that by training your immune system to distinguish between harmful antigens and benign ones, which will reduce the chance of your immune cells overreacting to allergens.
But in order to get your daily dose of probiotics, you have to take supplements that contain a wide selection of them. Supplements like Ther-Biotic Complete, for instance, have a complete blend of 12 distinct probiotic species, which allows for maximum probiotic support. If you don’t know where to get the supplement, you can find it at online suppliers like blueskyvitamin.com.
There are also tons of other supplements that can help boost your immune system. Zinc has been shown to have a huge effect on immune function. A zinc deficiency could severely deplete your production of fighter cells and leave you with a depleted immune system. Zinc lozenges can help relieve the symptoms of the common flu and zinc tablets can help boost immune system function long term.
Selenium is another great supplement anyone who is looking to improve their immune health should try. Selenium has been said to increase the total number of T cells in the body, which as we mentioned earlier, are absolutely essential for a healthy immune system. Selenium can be ingested alone in supplement form, or in combination with vitamin e, zinc, and a variety of immune-boosting herbs.
Sleep and Hygiene
While some people might think that excessive hygiene could deplete your immune function, this doesn’t mean that you should go out of your way to neglect your hygiene. If you want to ward off diseases, it’s essential that you clean your hands often, especially after working with foods or leaving the toilet. You should also make sure that you get the optimal amount of sleep your body needs as well. While this might differ from person to person, getting at least eight hours of sleep per night will ensure optimal immune function.
As you can see, boosting your immune system can be done if you know how to go about it. Make sure that you follow the advice in this article if you want to build your immune defense and enjoy a better life.