Even most healthy people get sick from time to time. But making a fine-tuning in terms of certain aspects of our health, such as diet and stress management, we can help strengthen the immune system defense against bacteria, toxic chemicals, and the viruses that cause diseases like colds and flu. Here are the five best ways to support your immune system naturally.
To follow a diet rich in antioxidants is essential to support the immune system. Eat many fruits and vegetables, antioxidants combat free radicals (derivative chemicals known to damage DNA and suppressing the immune system).
Choosing healthy fats (such as omega-3 fatty acids in flaxseed) instead of saturated fat (found in meat and dairy products) can help increase production of compounds in your body involved in the regulation of immunity.
An extra incentive for immune, try to add the garlic on a regular basis (shown in fighting bacteria and viruses) and Ginger (an anti-inflammatory naturally.) Drink plenty of water and keep away the sugary beverages such as juices, alcoholic drinks, and energy drinks.
2. Regular Physical Activity
Exercise can raise the T cells, a type of white blood cell known to protect the body against infection. In a study conducted in 2006 on 115 women, the participants who did moderate exercise (such as walking) for an average of 30 minutes a day for a year had about half the risk of colds than those who have not practiced routinely.
Intense involvement in a vigorous activity like running, on the other hand, maybe weak immune system function and they will leave you susceptible to viral infections. However, animal studies suggest that supplementation with antioxidant quercetin may reduce the risk of flu among athletes.
3. Reduce Stress
Chronic stress can have a negative impact on immunity, according to a review of the studies done in 293 2004 with a total of 18941 for participants. The analysis suggests that prolonged stress can weaken the immune system and increase vulnerability to disease.
In order to keep stress under control, practice a method of relaxation such as meditation, yoga, or deep breathing in your daily routine. Or try Tai Chi, a Chinese martial arts film genre found to increase immune system defense against shingles in a 2007 study of 112 with older adults.
4. Sleep and Hygiene
Simply keeping your hands clean is one of the best ways to ward off the disease. Make sure you wash your hands 15 to 20 seconds (using hot water and SOAP), before preparing food or after tusiti, sneeze, use the bathroom, or touch the surface.
Another usual healthy vital to preventing disease is a full eight hours of sleep every night, which could help regulate immune function.
5. Herbs and Supplements
Although scientists could not yet determine if vitamin C can enhance immunity, there is some evidence that this antioxidant may reduce the incidence of the common cold. It is well known that stress dramatically cut the amount of vitamin C in the body, leaving the body exposed to the dangers so.
Herbs such as echinacea, astragalus, shock are recognized in traditional Medici Nile to strengthen the immune system and in the fight with the common cold or flu.
Find out more about natural remedies for colds and flu.