No matter how strong our immune systems are, it seems impossible for everyone to not get sick at all every once in a while. But what about the cold winter months if your immune system is already low? The majority of time is probably spent stuck in bed, surrounded by boxes of tissues and over-the-counter cold and flu medicines. However, it doesn't have to be that way, and this article aims to explain some of the best ways to strengthen your immune system until its in tip-top shape, with pointers on everything from diet to exercise to stress levels.
For starters, your diet is the cornerstone of your immune system strength, since the food we feed ourselves is truly our bodies fuel, and to run with optimum performance, we need to be running on the most efficient and cleanest fuel possible. It is absolutely essential to incorporate as many fruits, vegetables, and whole grains into your diet as possible, and keep it to a minimum with foods high in fat or sugar. A general rule of thumb: if it is raw, it is good for you; if it is processed, it is bad for you.
Foods high in vitamins A, E, C and B are also all excellent for building up a strong immune system, as well as consuming foods that act as natural antioxidants, such as blueberries. All greens, like spinach, kale and broccoli are wonderful for you, and plenty of delicious fruits and veggies are as well, including bell peppers, carrots, mushrooms, sweet potatoes, citrus fruits, berries, nuts and seeds. Even lean meats are a good addition to strengthen your immune system. All of these foods are packed with some vitamin or mineral to help your body improve general overall health, as well as helping to fight off infections more effectively.
Other lifestyle choices (and those which often easily accompany a good diet) will help to strengthen your immune system as well, including exercise, maintaining a healthy weight, and keeping your stress levels low. Exercise gets your blood pumping and your body naturally gets into gear for high performance. Even 30 minutes of moderate cardio 5 times a week will be a huge change for your body.
Keeping stress levels low is also incredibly important. When your body is under chronic stress, your cortisol and adrenaline remain excessively high, which represses your immune system over time (versus actually boosting it slightly such as when short term stress happens). Additionally, three other easy techniques will help to boost your immune system to its highest potency. Wash your hands often, get plenty of sleep, and consume alcohol moderately.
For starters, your diet is the cornerstone of your immune system strength, since the food we feed ourselves is truly our bodies fuel, and to run with optimum performance, we need to be running on the most efficient and cleanest fuel possible. It is absolutely essential to incorporate as many fruits, vegetables, and whole grains into your diet as possible, and keep it to a minimum with foods high in fat or sugar. A general rule of thumb: if it is raw, it is good for you; if it is processed, it is bad for you.
Foods high in vitamins A, E, C and B are also all excellent for building up a strong immune system, as well as consuming foods that act as natural antioxidants, such as blueberries. All greens, like spinach, kale and broccoli are wonderful for you, and plenty of delicious fruits and veggies are as well, including bell peppers, carrots, mushrooms, sweet potatoes, citrus fruits, berries, nuts and seeds. Even lean meats are a good addition to strengthen your immune system. All of these foods are packed with some vitamin or mineral to help your body improve general overall health, as well as helping to fight off infections more effectively.
Other lifestyle choices (and those which often easily accompany a good diet) will help to strengthen your immune system as well, including exercise, maintaining a healthy weight, and keeping your stress levels low. Exercise gets your blood pumping and your body naturally gets into gear for high performance. Even 30 minutes of moderate cardio 5 times a week will be a huge change for your body.
Keeping stress levels low is also incredibly important. When your body is under chronic stress, your cortisol and adrenaline remain excessively high, which represses your immune system over time (versus actually boosting it slightly such as when short term stress happens). Additionally, three other easy techniques will help to boost your immune system to its highest potency. Wash your hands often, get plenty of sleep, and consume alcohol moderately.
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