Your body’s immune system is the first line of defense in fighting illness. Your immune system works in the same way as a security system would protect your home. It uses chemicals and proteins to combat viruses, harmful bacteria and infections. You are less likely to get sick if your immune system is stronger.
You can increase the effectiveness of your immune system by boosting it. Your immune system doesn’t stay fully charged and plugged in all the time like a security system. It’s inevitable that life will happen. We can get run down. You should nurture your immune system.
Here are 10 ways to build and maintain a healthy immune systems:
1. Eat More Chili Peppers
Chili peppers, a spicy source of vitamin C that is known as an immune booster powerhouse, are also a great way to boost the immune system. Cantaloupes, kiwis, spinach, cranberries, and cauliflower are all great sources of vitamin C. Vitamin C keeps the mucus barrier in your throat and nose strong, so that it can keep out pathogens. This nutrient helps your white blood cell’s ability to fight off bad microbes. Vitamin C is one way to boost your immunity naturally. You might be surprised by some of the other ways to boost your immune system.
2. Spend time with a Fungi
Why not invite some fungi over for dinner? You can boost your immunity naturally by eating mushrooms. Putting aside the jokes, mushrooms are worthy of your plate. Mushrooms are rich in vitamin D and fungi polysaccharides which promote a healthy immunity system. Fungal polysaccharides, a starch in mushrooms, help regulate the immune systems . Try a nutrient dense fungus for dinner tonight. You can choose from buttery shitake or meaty Portabella mushrooms. You can add some fungi in your kitchen to jazz up your morning omelets and to spice up your Ginger Beef Stir-Fry for dinner.
3. Enjoy the Sun
What does vitamin D do? Vitamin D plays a role in activating a specific type of immune cell called a T-cell. T cells are important in fighting infections. If you live in an area where the sun is not available all year round, other sources of vitamin-D are mushrooms, fortified milk beverages, or supplements.
4. Gut health is important
Doctors believe that your immune system can be as much as 80 percent in your gut. A Mediterranean diet high in antioxidants and whole, unprocessed food may be protective. It can reduce inflammation, and encourage the growth of good gut bacteria which helps to build a stronger immune system. Concentrate on vegetables, fruits and legumes that are rich in fiber, as well as whole grains, healthy fats, and whole grains. Fermented foods like kimchi sauerkraut miso yogurt and kefir or yogurt are also beneficial. Don’t forget to be kind to your liver. It filters the blood, breaks down fats and removes excess cholesterol and toxic substances. The liver can be naturally detoxified by eating kale, broccoli and/or cabbage.
5. Regularly exercise
This is due to a variety of reasons. Physical activity can help clear out bacteria from the airways and flush them. It is known that it reduces the release of stress hormones. Exercise also helps to keep your bones healthy and reduces the risk of certain diseases such as heart disease or fatty liver. Exercise is not something you should overdo. You can weaken your immune system by overdoing it.
6. Take vitamins
Vitamin C is essential for immune defence by protecting cells from oxidative stress and free radicals (pollutants). Oranges, strawberries spinach kiwi grapefruit and grapefruit are the best sources of Vitamin C. Vitamin D may improve your immune system, and protect you against respiratory conditions. The sun is a good source of vitamin D, but the amount you get depends on how much melanin your skin has. For fair-skinned people, 10 minutes of daily sun exposure is enough to produce vitamin D. You are at risk of skin cancer if you continue to expose yourself. Vitamin D supplements are recommended for those with dark brown skin who don’t burn. The Cleveland Clinic recommends Vitamin B6 and Vitamin E.
7. Water is essential for life. Drink 6-8 glasses per day
Include herbal teas such as echinacea and elderberry, and freshly squeezed vegetables juices. Coffee and tea do not count toward your eight glasses.
8. Eliminate alcohol
Alcohol is toxic and is linked to a number of diseases. This can increase a person’s vulnerability to viral infections. Alcohol, in particular, compromises the immune system of the body and increases the risk for adverse health outcomes.
9. Limit refined grains and sugar
Whole grains are best, such as brown and wild rice, whole oats or quinoa. Sugar spikes can suppress the immune system, according to studies. You are more susceptible to getting sick if your immune system has been compromised.
Do not give up! Sugar is addictive, and you may experience withdrawal symptoms at first. You can do it, even if the first few days are difficult.
10. Sleep 7 to 9 hours per night
Establish a routine for bedtime, ideally before midnight. Epsom salts will calm you down when used in a bath. At least an hour before going to bed, stop using any electronic devices. Eat your last meal by 6-7pm to give your digestive system a break and to regenerate your body.
