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Weak Immune System? 7 Steps to Boost your Immunity and Stay Healthy

True, before rubbing your eyes, nose, and mouth, the safest way to prevent flu is to refrain from coming into contact with someone who has the virus.

Weak Immune System? 7 Steps to Boost your Immunity and Stay Healthy

True, before rubbing your eyes, nose, and mouth, the safest way to prevent flu is to refrain from coming into contact with someone who has the virus and wash or sanitize your hands. These actions are effective in reducing your risk of exposure but are still not foolproof.

Did you know that up to 300 different surfaces are currently touched every 30 minutes and the average person touches his / her face 2-4 times per minute? If you stay at home and do not come into contact with the outside world, it is impossible to think that you can fully stop a virus such as flu.

There's absolutely no need to panic yet though. Exposure to a virus doesn't mean you get sick. The health of your immune system is the determining factor. You can be subjected to the virus of flu, but you'll never get sick

Researchers found, in a study by the University of Michigan, that when 17 healthy people were infected with flu, only half of them became ill. The other half felt perfectly fine. Interestingly, the researchers have found that there was an immune response from all the participants, irrespective of whether they feel sick or not. The immune response in the symptomatic community included antiviral and inflammatory responses such as the sniffles, fever, coughing, and sneezing that were linked to the virus-induced oxidative stress.

Some responses were muted in the non-symptomatic community. Additionally, they show higher gene expression coming from antioxidants as well as activation of immune cells fighting viruses.

Thus, by boosting your immune system, you can significantly decrease your chances of complications and flu. It's key to change your everyday lifestyle habits. If you really want to join the ranks of those people who seldom get sick, start to integrate the below-mentioned strategies.

Ways to revitalize the immune system:

1. Increase or Optimize your Vitamin D Intake

If you're deficient in vitamin D, your immune system won't activate to do their job. Numerous researches have shown that the higher your level of vitamin D, the lower your threat of contracting colds, cases of flu, and other infections in the respiratory tract.

The easiest way to raise your level of vitamin D is through exposure to the sun, but for people particularly in the northern region, especially in the fall and winter, this is more difficult. The maximum vitamin D level is 50-80 ng / mL and can be calculated by a blood test.

The next best thing if you don't get daily sun exposure is to take a supplement. To reach the optimal amount, most people need a daily dose of 5,000 to 8,000 IU.

2. Workout Regularly

Experiments have shown clearly that if you do have a healthy lifestyle and optimize your level of vitamin D, the likelihood that you will get flu will decrease quite dramatically.

Findings showed that every round of workouts could lead to an increase in immune cell circulation in your blood. Those cells function in your body to neutralize pathogens. The better the circulation of these cells, the more effective your immune cells are in identifying and protecting against bacteria or viruses.

3. Keep a Clean and Healthy Intestine

Your digestive tract plays a large part in your immune system 's fitness. There are some 500 species of bacteria that live in your digestive system, weighing about three pounds. This one so-called gut flora is composed of both beneficial and harmful bacteria. Hence maintaining a healthy balance between the two is critical. If there is an overgrowth of bad bacteria and insufficient good bacteria, your immunity decreases and you are more likely to get colds and influenza.

Some factors that represent the biggest dangers for your healthy gut flora are as follows:

  • A shallow neural Diet in fiber, high in sugar and high in carbohydrate
  • Use of Antibiotics
  • Too much Alcohol
  • Insecticides and pollutants in foods that can decode the good gut bacteria
  • Genetically engineered foodstuffs that can change your gut flora

Here are some other simple ways to get healthier bacteria in your gut to boost your immunity:

  1. Regularly eat various types of fermented foods. Fermented foods are good bacteria-rich living foods. Various forms of fermented foods have various bacterial strains that can help increase the diversity of your gut flora. (Remember we have more than 500 bacterial species!) Each morsel of fermented food can provide up to billions of good bacteria. Sources include fermented vegetables (such as sauerkraut, kimchee), soy sauce, soy products, kefir, black tea, natto, yogurt, and natural cheese.
  2. If you don't regularly eat fermented foods take daily probiotic. Search for one with a – the greatest of bacteria (usually in thousands) and several strains of bacteria.
  3. Last but not least, the use of prebiotics, which is food that feeds on probiotics or healthy bacteria, is important. In the whole plant sources, prebiotics abound, particularly jicama, chicory root, garlic, onions, leeks, Jerusalem artichoke, leafy greens, and bananas.

4. Proper Zinc Intake

Zinc is an important trace mineral that is vital to the immune system's normal functioning. It is important for the proper functioning of the T cell and natural killer cell, as well as lymphocyte development. It's also involved directly in the development of antibodies to help combat infection.

In the general population, zinc deficiency has become very prevalent. Since zinc isn't really stored by the body, it 's essential to get enough zinc from your diet every day. Additionally, individuals who drank alcohol frequently may have low levels of zinc because the ethanol found in alcohol reduces zinc absorption and increases their excretion.

Found naturally in oysters (with the highest zinc by far), shrimp, seafood, meats, beans, eggs, nuts, and seeds from Alaskan King, particularly pumpkin and squash seed. Standard supplementation is about 15-30 mg per day for men and about 10-20 mg for women. Temporarily you can use more zinc to fix the deficiency. However, you can pair it with copper (1-3 mg) to prevent mineral imbalances from forming for long term supplementation. The study discovered that zinc supplementation substantially decreased infection frequency in older adults and improved their immune function.

5. Eat Immunity Booster Foods

Cruciferous such as broccoli, cauliflower, cabbage, kale, collard greens, mustard greens, bok choys, brussels sprouts, and turnips involve a chemical called sulforaphane that turns on a set of antioxidant genetics and enzymes in specific cells.

Green tea by weight is around 40% polyphenols but is the most powerful of all the green tea. Reports show that green tea contains catechin compounds that support a strong immune system.
Berries are very rich in antioxidants and are compounds that improve natural immunity.

6. Proper Sleep

Research on the effects of lack of sleep on the immune cells showed that even short-term sleep deprivation has a substantial impact on how the immune system works.

Yet another reason the immune response is so directly connected to sleep is that it releases certain disease-fighting substances during sleep. To fight off disease and infection, the body needs those hormones, proteins, and chemicals. Thus the sleep deficiency tends to decrease the accessibility of these substances and rises the vulnerability to virus and bacteria attacks. You can also be sick for longer periods of time, as the body lacks the energy to fight adequately whatever makes you sick.

7. Being Optimistic

Your attitude influences your physical health enormously. Repeated studies keep on bearing this out.

Not only will a sunny disposition help support the body from stressors that can lead to severe illnesses such as heart disease, but it can also help improve the capacity of the immune system to fight off colds and flu. Recent studies support the assumption that “ with a positive and upbeat outlook tend to be healthful and enjoy life longer than those that are grim and cynical of the near term.

Several of the greatest qualities human beings exhibit is being able to manifest optimistic emotions and joy. Yet being happy is a choice you must make, much like exercising or eating righteously

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YourFitnessRink - Fitness and Health Matters: Weak Immune System? 7 Steps to Boost your Immunity and Stay Healthy
Weak Immune System? 7 Steps to Boost your Immunity and Stay Healthy
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