STEPS TO BOOST IMMUNITY

Boost your immunity Your immune system protects your from diesases like bacteria, fungi, and viruses, And it often remembers certain infections so it’s ready for them the next time they try to attack. Here are steps to a better immune system Eat Right Some nutrients and foods that have been found to enhance the immune system include: ·         Vitamin C-rich foods, like citrus fruit and broccoli ·         Vitamin E-rich foods, like nuts and whole grains ·         Garlic ·         Zinc-rich foods, like beans, turkey, crab, oysters, and beef ·         Bioflavanoids, which are found in fruits and vegetables ·         Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice ·         Carotenoid-rich foods, like carrots and yams ·         Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil. Steps to Strengthen Your Immune System ·         Sweet potatoes ·         Grape fruit Exercise Exercise not only helps your immune system fight off simple bacterial and viral infections, it decreases your chances of developing heart disease, osteoporosis, and cancer. Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat. Exercise sends antibodies and white blood cells (the body's defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses. The temporary rise in body temperature may prevent bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.) Exercise slows down the release of stress-related hormones. Stress increases the chance of illness. While exercise is beneficial, be careful not to "overdo" it. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones. Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. So go ahead, take that aerobics class or go for that walk -- and feel better and healthier for it.  Adequate Sleep Not getting enough sleep has been linked to a list of mental and physical health problems, including those that stem from an impaired immune system. Our immune system is designed to protect us from colds, flu, and other ailments, but when it is not functioning properly, it fails to do its job.  “The more all-nighters you pull, the more likely you are to decrease your body’s ability to respond to colds or bacterial infections.” Sleep loss not only plays a role in whether we come down with a cold or flu. It also influences how we fight illnesses once we come down with them. For example, our bodies fight infection with fevers. “One of the things that happens when we sleep is that we can get a better fever response,” “This is why fevers tend to rise at night. But if we are not sleeping, our fever reaction is not primed, so we may not be waging war on infection as best we can.” Wash your hands regularly. Proper hand washing is the most effective barrier against the spread of infectious diseases. Use warm water and lather your hands with soap. Wash for at least 20 seconds and rinse, letting the water run down from the wrist to the fingers. Go easy with antibacterial soaps as overuse can lead to drug-resistant superbugs. Add quality herbs and antioxidants to your diet. Many herbs—including Garlic, barberry, bee propolis, black walnut, cat’s claw, cinnamon, clove, coriander, fennel seed, ginger root, goldenseal, grapefruit seed, holy basil, mint leaves, neem leaves, olive leaf, oregano, thyme, and turmeric—have the potential to kill off foreign invaders and boost the immune system. In addition, antioxidants attack free radicals in the body. Choose foods such as acai, mangosteen, green tea, pomegranate, blueberry, and cranberry—or look for quality supplements with their extracts.   Detoxify your liver several times a year. The liver filters toxic substances from the blood. When the liver isn’t working right, foreign invaders bypass the liver, enter the bloodstream, and overtax the immune system Protect yourself from mold. Household mold is a hidden invader that can weaken the immune system and cause respiratory illness, Chronic Fatigue Syndrome, Fibromyalgia, and other diseases. If you suspect mold, have a professional evaluate your home and wash or replace pillows and mattresses to remove any hidden mold that you may be inhaling during sleep. xoxo