The old saying ‘health is wealth’ is completely suitable for today’s population that indicates the stressed life and sedentary lifestyle. But, one thing that you all must always remember that your way of lifestyle is what makes a decision of your health and it is in your own hands how well you define your lifestyle. One simple to perform measure is to boost your immune system for powerful defense action against diseases caused due to bacteria.
Apart from concentrating on packing good stuff into your life you should also change bad habits with good ones to make your immune system healthy. Here is a list of effective guidelines that might help you out in enhancing your defense action and protecting against medical attack.
Effective tips that helps to boost your immune health
Dietary approach – Diet plays a crucial role in defending your whole body from the attack of diseases by pumping nutrients and supplying stuff that makes our whole body to function efficiently. Try these immune-boosting foods in order strengthen your defense:
Vitamin C-rich foods like citrus acid fruit, broccoli and spinach possess anti-oxidant property that helps the immune tissues to react to infections in faster way and boost the defense action.
Vitamin E-rich foods like nut and whole grain are necessary to make your immune system run efficiently and increase the ability of immune tissues to fight with infection.
Vitamin A-rich foods like carrots and yams are dependable for preserving mucous membrane that works as the body’s first line of defense.
Vitamin B-rich meals (Vit.B2 and Vit.B6) like mushrooms, peas, leafy veggies and milk products supply resistance against bacterial infections combined with helping in the production and growth of T and B cells.
Food loaded with beta carotene, these meals act on different elements of the immune mechanisms and help the body ward off disease and infection quite successfully. You can include them in the form of healthy salad,or by make soups or by smoothies!
Zinc-rich meals like legumes, beans, poultry, crab, oysters, and beef are essential for body in small amounts for proper performing of T tissues and other immune tissues.
Selenium-rich foods like chicken, whole grain, seafood like tuna, egg, sunflower plant seeds, and brown rice increase cellular immune reaction by improving the production of interferon’s, cytokines and T cell growth.
Ginger and Garlic– They not only keep the body warm and help in eliminating the poisons from respiratory system and sinuses but also detoxify the lymphatic system. Garlic cloves have been known for its protective properties against cardiovascular disease and high levels of blood in cholesterol levels.
Flaxseed holds alpha-linolenic acid, omega-3 fatty acid and phytoestrogens which is known as lignans – all these substances are vital in modulating the reaction of the immune system. By performing on the elements that mediate the defense reaction, these substances can help keep attacks and auto-immune illnesses away.
Turmeric contains vitamin B6 and a lot of nutrients like potassium, manganese and iron that play a crucial part in the performing of different body systems. Besides, it also contains curcumin which has valuable anti-oxidant action and this increases the performing of the immune mechanisms.
You may have often heard of yogurt as being good for digestion because it contains probiotics. Several researches have discovered that it can also improve defense function and protect the body against common bacterial attacks. This action is considered to be a result of yogurt’s ability to activate the production of interferon – an element that increases the defense system’s functioning. Some research has also discovered that taking yogurt daily can reduce your chances of vaginal yeast infections or candidiasis.
Green tea is an effective source of anti-oxidants known as the polyphenols – especially catechins. Some researches have found that these have the ability to eliminate the flu – or common cold – virus. However, when you have green tea, try to avoid milk because the protein of milk will combine with the catechins, resulting in it to lose its anti-oxidants. Including a little amount of lemon or honey will not have such results and can even enhance palatability.
Here are few more Natural remedies to boost your immune system
Sleep well – Our body generates reparative and growth-endorsing hormones while sleeping. Lack of sleep is revealed to cause higher levels of stress hormone, thus depressing the immune function and increasing the release of inflammation related substances. Sleeping less than 6 to 7 hours is found to increase your chances of having infection as one’s body production of natural killer cells is affected.
Tip: Although scientists are not clear about how many time one should sleep, but 7 – 9 hours of rest is good for health.
Exercise regularly – Being physically active and moderate workout contributes to better blood flow, enabling the immune cells and other necessary substances to move freely through one’s body system and efficiently conduct their function. Also, work out aids in release of feel-good chemicals that help in proper sleeping and energize the lymphatic program to increase blood level of leucocytes.
Tip: Just 30 minutes of average physical work out or walking, playing with your childrens or pets allows your defense mechanisms to fight with infections.
Stress whether physiological, physical or social is found to effect adversely on the immune system. Long-term stress causes the discharge of stress hormones that act on thymus and prevents manufacturing of lymphocytes namely cytokines and interleukins along with reducing defense cells’ actions.
Tip: Since stress inhibits the immune system engaged in actions that purpose to suppress stress such as meditation, yoga exercises, etc or keep your mind relax for around 15 minutes a day. Also, interact socially and interact socially yourself to keep stress at bay.