Chances are you’re searching for ways to boost your immune system, because you often find yourself feeling under the weather. The good news for you, is that there are some simple and effective ways to boost your immune system, so that you don’t have to live with the sniffles and a Kleenex box on your desk for the rest of your life.
1. Living A Healthy Lifestyle
Living a healthy lifestyle, requires much more than just working out and eating a few healthy meals throughout the week. It requires that you pay attention to each and every aspect of how you treat yourself, through your nutrition, your training, controlling your stress, and supplementing the critical micronutrients you may be missing. Developing healthy habits, will create long-term wellness, and help build the foundation to create a healthy lifestyle.
2. Eat Healthy
Eating healthy doesn’t have to be hard. Include lean proteins, quality carbohydrates, healthy fats and an abundance of fruits and vegetables. Eating a diet full of rich colorful fruits and veggies will help you get crucial micronutrients such as Vitamins A, C, B6, B12, D, Zinc and Selenium to boost your immune system. Supplementing a once daily multivitamin is also an easy way to help bridge the gaps in your diet.
Around 75% of the American population east below the recommended daily amount of fruits and vegetables, while most exceed the recommendations for refined sugars, processed foods and saturated fats [R].
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By making a shift from high-calorie processed foods, full of refined sugars to more nutrient dense foods over time, you can lessen the risk of chronic disease and help boost your immune system.
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3. Exercise Regularly
It’s true that diet and nutrition are the fundamental principles to keep your immune system in check. But your immune system is exactly that. A complex system, which includes multiple components that work together, in order to keep it working efficiently. Regular exercise can enhance multiple parts of your immune system, increasing T-cell count and boosting the function of natural killer cells to fight infection. Exercise also slows the aging process by lowering levels of inflammatory cytokines, which have been correlated to conditions such as cardiovascular disease, type II diabetes, Alzheimers, and osteoporosis [R]. Only 20% of adults meet the physical activity guidelines for aerobic and muscle strengthening activities [R]. The more you regularly exercise, the better your body’s defense will be against viral and bacterial infections [R].
4. Supplement Accordingly
Eating a diet full of colorful fruits and vegetables can be challenging. Making sure you get a few square meals a day is hard enough, let alone getting 400g of fruits and vegetables. Not only that, but modern farming practices and widespread use of inorganic chemical fertilizers and pesticides have created a rapid decline in the nutritional value of our fruits and vegetables. Therefore, obtaining the right amount of vitamins and minerals from diet alone has become increasingly difficult - this is why supplementation has become more important than ever. Supplementing a high-quality multivitamin, probiotics, and greens powder will ensure you get the critical vitamins and minerals you need to strengthen your immune system.
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5. Get More Sleep
Experts recommended that you get at least 7-9 hours of quality sleep per night to obtain optimal health. With less sleep and more stress, your body produces more cortisol, which suppresses immune function. Power down your gizmos, iPhone, and blue screens, cut your caffeine at a reasonable time, and supplement a high quality ZMT to get a great night sleep and improve your immunity.
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How To Boost Your Immune System: Takeaway
Creating healthy habits is the rudimentary principle, in boosting your immune system. Just one of ten adults, meet the recommended daily intake of fruits and vegetables, which means most of us are missing out on crucial vitamins and minerals to keep us fighting off viral and bacterial infections. Studies show that micronutrients are essential in building your immunity and decreasing your susceptibility to getting sick.
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Sander R. Exercise boosts immune response. Nurs Older People. 2012;24(6):11.
Campbell, John P, and James E Turner. “Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.” Frontiers in immunology vol. 9 648. 16 Apr. 2018, doi:10.3389/fimmu.2018.00648
“Chapter 2 Shifts Needed To Align With Healthy Eating Patterns.” Current Eating Patterns in the United States - 2015-2020 Dietary Guidelines, https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/current-eating-patterns-in-the-united-states/#callout-changing-patterns.