Are you feeling a bit under the weather a little bit too often? Well, you only have your immune system to blame for that. Yep. On the whole, our immune system does a fabulous job defending us against all those disease-causing virus, bacteria and other microbes. However, there are certain times when it fails to do so. Result: Flu, common colds, stomach upsets and other ailments that render you sick in regular intervals.
The fact is that there are tons of complex factors such as age, genetics, cortisol levels etc. that determine the strength of your immune system. Nevertheless, having said that, adopting certain lifestyle changes, fine-tuning certain aspects such as diet and stress management can give your immune system a leg up; plus, help you prevent those pesky sniffles when the weather transitions. We give you the lowdown.
Follow these steps religiously and boost your immune system like never before:
1. Pay Attention To Your Diet
A balanced diet of whole, unprocessed and antioxidant-rich food is essential for supporting your immune system; think citrus fruits such as orange, lemon and grapefruit, bell peppers, broccoli, spinach, papaya, almond, mushrooms, coconut oil, turmeric, mustard, sunflower seeds, green tea etc. to name a few. Don’t forget to incorporate plenty of garlic which releases allicin, a compound that fights infection-causing microbes.
2. Say Yes To Vitamin C & Vitamin D supplements
3. Don’t Forget Omega-3
Similar to Vitamin C, Omega-3 Fatty Acids is known to enhance white blood cell activity; plus, also prevent inflammation. Simple enough, eating fatty fish such as salmon, mackerel and tuna is a fail-proof way to stock up on Omega-3 Fatty Acids. If you are a vegetarian, you can try supplements such as the WOW Life Science Omega 3 Capsules or MuscleXP Omega 3 Fish Oil 60 Softgelsthat will do the trick and help boost immune system.
4. Consider Probiotics
Did you know that gut health is a crucial part of your immune system? The reason: a majority of our immune cells and antibodies are secreted by the lining of the stomach. Whoa. To maintain optimal gut health, we recommend Greek yoghurt (it contains live cultures), fermented foods like sauerkraut and kimchi as well as a probiotic supplement such as Onelife Probiotics Digestive Health For Immunity to restore normal gut flora and recharge your immune system. It is one of the best ways to boost immunity.
5. Exercise Regularly
Get moving, girl! A regular 30-40 min exercise per day can help circulate your blood, regularizes your hormones and improves the flow of lymphatic fluid that travels through your cells and tissues and removes bacteria, toxins and waste products. Not to mention, it also causes white blood cells and antibodies to circulate through your body faster. Zumba anyone?
6. Get Enough Sleep
Sleep deprivation and chronic stress can make you more susceptible to illness. This is because the body produces proteins that fight illness whilst you sleep; so, if you don’t get enough shut eye, your immune system bears the brunt. You know what you gotta do; forget Netflix and try to sleep at least seven to eight hours each night. PS: A nice warm cuppa of chamomile tea like the Tea Treasure Pure Chamomile Herbal Tea works wonders when it comes to falling asleep.