How To Boost Immune System Naturally?
We all know that getting sick is no fun, but did you know that there are many things you can do yourself to strengthen your immune system and to maintain your resistance naturally?
What’s your resistance?
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Your resistance is another name for your immune system.
Your immune system is a complex network of cells, organs, proteins and antibodies that work together to protect you from bacteria, viruses, parasites, infections and other unwanted outside influences.
In short, your immune system keeps you from getting sick.
Although we usually only think about our immune system when our defences are a little weak, your immune system is constantly working to protect your body.
What are the best ways to maintain a high level of resistance?
Because your immune system is made up of so many different parts, and resilience is also difficult to measure, it is hard to tell when you have a lack of resilience.
Scientists agree that a healthy lifestyle can help maintain all those little components of your immune system.
Simple tips to boost your immune system:
- Make sure you get enough sleep.
- Get exercise and move around regularly, preferably outdoors.
- Try to maintain a healthy weight.
- Avoid stress.
- Pay attention to your hygiene.
- Cut your fingernails (this may seem strange advice, but long fingernails can be a breeding ground for bacteria and germs).
- Try to stop smoking.
- Drink enough. The Nutrition Centre advises adults to drink 1.5 to 2 litres of fluids per day.
- Eat a healthy and varied diet
This is what you can do if you are already ill:
(1) Cough and sneeze into a paper napkin, not at other people.
(2) Don’t have a handkerchief handy? Then cough into your elbow.
(3) Throw away the handkerchief in which you sneeze or cough immediately.
(4) Do not go to work when you are sick.
(5) Clean door handles, taps, light switches and bannisters regularly. These are breeding grounds for viruses and bacteria.
(6) Wash your hands regularly. Not only after using the toilet, but also after touching doorknobs on the train, bus or after a meeting where you have sat with many people in a small room.
The best vitamins and minerals for your resilience:
A healthy and varied diet with plenty of fruit and vegetables is the basis of a strong immune system.
With a healthy and varied diet, you should in principle get all the vitamins and minerals you need.
The following vitamins and minerals have been proven to have a positive effect on your resistance.
– Vitamin A
Vitamin A helps the resistance because it plays a role in the development of the type of white blood cells that help protect the body against pathogens. Vitamin A can be found in eggs, dark leafy vegetables and cod liver oil, among other things.
– Vitamin C
Vitamin C helps your body’s natural cellular defences against outside influences and therefore has a positive effect on your immune system. Oranges, (fresh) orange juice, broccoli, tomatoes, strawberries and red or green peppers are rich in vitamin C.
– Vitamin D
Vitamin D supports the immune system and helps protect the body against infections. Between March and October, the sun is our main source of vitamin D.
During the winter months, vitamin D production is low or absent. Your body then uses the reserves it has built up during the summer months.
– Zinc supplements
Zinc helps the immune system and is found in seafood, red meat, pumpkin seeds, chickpeas and eggs. Make sure you don’t get too much zinc. According to the Nutrition Centre, the daily recommendation is 9mg for men and 7mg for women.
Iron has a positive effect on the immune system. Iron is mainly found in meat, green vegetables, nuts and wholemeal products.
Which food is good for your resistance?
Although a healthy and varied diet is essential for maintaining your immune system, there are certain nutrients that can give you an extra boost.
(1) Cinnamon – has an antibacterial effect and can therefore counteract the ability of bacteria to multiply. If your immune system is already low, cinnamon can help you recover more quickly.
Sprinkle cinnamon over hot chocolate, overnight oatmeal or add it to smoothies.
(2) Pecans: – Rich in healthy fats and minerals such as zinc. Zinc also helps strengthen your immune system. Pecans are delicious in cakes, ice cream or salads!
(3) Mushrooms are an extraordinary source of nutrition. Did you know that mushrooms, like people, can produce vitamin D when exposed to sunlight or ultraviolet light? Most mushrooms grow underground, so choose forest mushrooms or mushrooms grown under ultraviolet light.
Mushrooms are sources of vitamin D, which can improve the immune system.
Vitamin D also helps develop immunity in children…..
(4) Garlic – raw garlic has a positive effect on your immune system. Did you know that just one clove of garlic can significantly boost your immune system?
Researchers have shown that garlic has antibacterial and anti-inflammatory properties, which will speed up healing.
(5) Watermelon – rich in vitamins A, C and vitamin B6, all of which contribute to good immunity.
The red flesh of watermelon is rich in lycopene, which is known as a powerful antioxidant.
Antioxidants help protect the body’s cells from external influences.
(6) Citrus fruits are an excellent source of vitamin C, which has a positive effect on the immune system. Vitamin C cannot be stored in the body, so it should not be stored either.
Therefore, it is important to consume foods with vitamin C every day. Choose oranges, lemons and limes.
(7) Broccoli – vary the vegetables, but choose broccoli regularly. Broccoli is full of vitamins A, C and E and also contains choline, which is said to be good for your intestines.
Eating broccoli raw or steamed preserves more nutrients than cooking it. Add some raw broccoli to a salad. Other cabbage vegetables with a similar effect are cauliflower and kale.
(8) Red peppers – rich in vitamin C, which supports your immune system. Vitamin C also stimulates iron absorption, which is also important for your resilience.
(9) Elderberries – full of flavonoids. Flavonoids are antioxidants that help protect the body from unwanted external influences and promote faster recovery.
Two clinical studies with flu patients showed that patients who drank 4 tablespoons of elderberry syrup daily recovered significantly faster than the group who received a placebo.
(9) Chilli peppers – red and green chillies are rich in vitamins A and C and contain capsaicin, which is said to prevent bacterial infections and thicken mucus.
(10) Honey – contains antioxidants and has a soothing effect on the throat. In addition, researchers have shown that honey also has an antibacterial effect, which helps kill the bacteria that cause infections.
For example, add some honey to yoghurt, eat it as a spread or dress your salad with it.
TIP: The easiest way to make sure you get enough of different nutrients is also a very fun way: choose all kinds of fruit and vegetables in as many different colours as possible.
Not only will this make your meals fun and Instagram-appealing, but it will also ensure you get enough different nutrients.
Increase your resilience through exercise
We all know that exercise is essential for our bodies and minds, but scientists have found that daily moderate exercise can significantly boost your immunity.
What can you do?
- Walk for half an hour every day
- Go to the gym 3 or 4 times a week.
- Play golf regularly.
Support your immune system, whatever your age:
Although we are all born with an immune system, many babies’ immune systems are not yet able to fully protect them from bacteria, viruses and infections.
Also, some babies and young children are more susceptible to bacteria and viruses than others – you will notice this, especially when it comes to children entering kindergarten or school.
A healthy diet, sufficient exercise, good hygiene and good sleep can support your child’s resistance.
Throughout life, our immune system changes.
As you get older, your immune system deteriorates, making you more susceptible to infections. For older people, regular exercise and a good diet are perhaps even more important
I hope you will get some knowledge about Immune System by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.