Your immune system has a big task. It fights germs and keeps you from succumbing to sickness and disease. Because your immune system plays a vital role in your health, you should do everything possible to keep it strong. Here are ten magic tricks to surge your immune system to top performance.
Whole Foods
1. Eat a variety of whole foods. Focus on foods that can be eaten straight from nature. Concentrate on fresh fruits and vegetables, and add in healthy fats, lean proteins, and whole grains. By eating a large variety of foods, you will benefit from the combination of vitamins and minerals that each provides, which work together to strengthen your immune system.
A fantastic immune-boosting whole foods recipe is chicken soup. For the vegetarian version, substitute vegetable broth for chicken broth and add mushrooms. Leave out the chicken, of course. Here is an excellent version of a healthy chicken soup recipe.
Immune Boosting Foods
2. Learn about the specific benefits of individual foods. Many foods have unique immune-boosting qualities. Fresh garlic is antibacterial, antiviral, and antifungal. Yogurt contains probiotics, which benefit the immune system by giving you a healthy balance of gut flora.
Good Hygiene
3. Practice good hygiene. Simple steps such as washing your hands after using the bathroom and before eating can profoundly impact your health. Your immune system will have fewer battles to fight if you focus on basic precautions such as these.
Sleep
4. Get a sufficient amount of sleep every night. If you do not get enough sleep, your immune system will be compromised, and you will be less able to fight off colds and the flu. Your immune system works best when it has time to rest.
If you have trouble falling asleep at night, try a soothing sleep talk down podcast or youtube video like this one by Jason Stephenson.
Avoid foods with caffeine, fat, and high sugar content before going to bed. These foods can keep you from falling asleep or interrupt your sleep habits. You can read more about foods to avoid that cause insomnia here.
Physical Activity
5. Be physically active daily. Exercise stimulates the immune system by increasing the production of macrophages, which attack bacteria. One bout of exercise brings this effect for a few hours, and regular exercise extends this time further.
Walking is an easy exercise to incorporate into your daily routine with many health benefits. Read why walking is a great boost to your wellness here.
If you are short on time and need quick and easy fitness to incorporate into your schedule, get this Quick Wellness E-book that comes with a Habit Tracker to record your new activity habits.
Water
6. Drink lots of water to help your immune system function at its best. Consuming at least eight glasses of water per day assists your body in flushing out toxins. Your body also uses water to produce lymph, which transports white blood cells and other immune cells all over your body to fight infection and disease.
Avoid Toxins
7. Avoid unnecessary chemicals and toxins. We are all exposed to a certain amount of environmental toxic burden that includes things like PCBs, mold, and even stress. The accumulation creates a load on our immune systems. Some are unavoidable but stay away from the ones you can. Avoid chemicals you apply topically, such as certain perfumes and lotions. These include products with heavy pesticides, nicotine, and alcohol.
Nature
8. Get daily fresh air and sunlight. Sunlight is necessary to allow your body to synthesize the production of Vitamin D, which prevents susceptibility to infection. Vitamin D aids in controlling infections and reducing inflammation. Breathing fresh air brings oxygen to every part of your body, which fights various illnesses, infections, and diseases.
Avoid Sugar
9. Avoid sugar and all substitutes. Sugar depresses the immune system, making it more likely for you to become ill with any virus you are exposed to. Sugar substitutes are no better, which are related to various health problems. Let fresh fruit satisfy your sweet tooth.
Mental Wellness
10. Make mental health a top priority. When you are not happy, your immune system suffers. Make time for your happiness and mental wellness. Surround yourself with people who love and care for you and avoid people and situations that add to your stress.
One way to focus on mental health is to start a journal to improve your mood and track your fears or concerns. A journal provides an opportunity for positive self-talk and identifies any issues or negativity to be resolved in the moment. You can start with this easy printable download journal from Jenni Print Studio.
Your immune system fights on a moment-by-moment basis for you. It has a tough job to do already, so help it function at its peak. Do what you can to assist your immune system by following these ten simple tips.
