Immune System Boosters Help You Stay Well
Fall and winter are often called the cold and flu season. It doesn’t have to be this way. There are powerful immune system boosters you can use as ammunition against the viral attacks that are common in these seasons.
* Exercise is crucial: It doesn’t take much exercise to improve your immune system, but it does have to be regular. Even 20 minutes 3 times a week can make a difference. Exercise helps because it increases the number of leukocytes (white blood cells that fight infection). Endorphins are also released when you exercise. These are natural hormones that improve your overall sense of well-being and help you sleep better.
* Eat more antioxidant-rich foods for immune system health – A diet rich in antioxidant vitamins and nutrients is another one of the powerful immune system boosters, and it will also help fight infections. When your cells produce energy, they also produce free radicals ” molecules that can damage cells. Antioxidants help neutralize free radicals so they cant do any damage. Researchers believe that when the balance between free radicals and antioxidants is upset, it can contribute to developing age-related diseases, as well as cancer and heart disease.
* Sleep is an immune system booster – During sleep is when the body repairs and rebuilds the damage that has been done during the day. One study, at the University of Chicago, limited students to four hours of sleep for six nights. Then the students were given a flu vaccine. The students produced only half the normal level of antibodies, meaning their resistance to the flu was not as strong as it could have been. It isn’t exactly clear how sleep helps the immune system function, but is clear that it does. Most adults need 7 to 9 hours of sleep and children need an hour or two more each night.
* Relax regularly – Chronic stress can stop the immune system from functioning properly. Regular relaxation can lower levels of cortisol, the stress hormone, and that helps the body’s defenses. Regular relaxation also improves sleep, which is also one of the basic immune system boosters.
* Healthy Hygiene Habits – These aren’t exactly immune system boosters, but if you are exposed to fewer viruses, then you are less likely to get sick. Habits like washing hands, asking people around you to sneeze into their elbow, and staying away from places where lots of people congregate can help your immune system by not making it work so hard.
* Use a good immune system vitamin – Basic multivitamins offer some protection, but you want to make sure you are getting plenty of vitamins C and E. Minerals are also important, with zinc being the most commonly associated with a healthy immune function. Herbs such as echinacea and bioflavonoids like beta-carotene complete the list.
* Mind/body tools can help – Self-hypnosis, meditation, and Emotional Freedom Technique can make a difference in the strength of your immune system. In an eight week study, meditators produced more antibodies to a flu vaccine than non-meditators. Even after eight weeks, the difference could still be seen. Meditation has other benefits, too, besides being a strong immune system booster
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