Our immune systems are literally our first and last line of defence against illness and disease, so looking after them is absolutely essential if we wish to stay as fit and as healthy as we can possibly be. The stronger a person’s immune system, the less likely they will be to become ill, and if they do, they will find that it only happens on rare occasions, and they’ll be able to recover far quicker than somebody with a weaker immune system. Our immune systems not only protect us against illnesses and diseases such as common colds or the flu, they can also help to protect us against various forms of cancer as well. What you may not have been aware of however, is that there are a number of things we can do that weaken and suppress our immune systems, and there are a number of things we can do to strengthen and improve them as well. That means that by taking the advice listed in this article, you can not only help protect yourself against common colds and other not-so-serious ailments, you could potentially prolong your life by protecting against cancer and other serious health conditions too. So, without any further ado, here’s a look at just six things you should be doing to boost your immune systems.
Cut way back on unhealthy fats
Numerous studies have revealed that many forms of saturated fat, and trans fats have been heavily linked with a suppressed and reduced immune system in individuals all over the world. Diets rich in unhealthy fats, commonly found in junk food and processed foods can make our immune systems sluggish and lethargic, and just basically not function as well as they should be.
Consume probiotic foods and supplements
Studies have found that probiotic foods and supplements can help to strengthen and boost the immune system in a variety of different ways. Almost 10% of our entire immune system is located within our stomachs, and within our stomachs and digestive systems there are literally billions upon billions of microscopic, healthy bacteria that help to fend off illness and disease and improve the absorption rate of nutrients from food, drink and supplements we consume. By keeping these healthy bacteria levels fully stocked, you’re greatly increasing your immune system, making you much healthier as a result. By consuming probiotic foods and supplements, rich in healthy and beneficial bacteria, you’re doing just that by keeping your healthy bacteria levels fully stocked, making you much healthier as a result. Yoghurt and fermented foods such as Sauerkraut are prime examples of potent probiotic foods.
Consume plenty of protein
Protein is made up of amino acids, in fact, these amino acids are best described as being the building blocks of protein molecules. Protein is essential for cellular growth, health, and repair and the amino acids found in protein are the building blocks of the various cells in your body that make up your immune system. White blood cells for example, make up an integral part of the immune system, so strengthening and improving the health of these cells is vital. Aim for at least 70g of protein per day, coming from healthy sources such as lean meat, fish, organic eggs, seafood, and organic nuts.
Physical exercise offers us numerous health benefits, with one of which being the fact that it has been proven to strengthen and boost the immune system. Aerobic exercise for example, enhances and improves circulation and blood flow, which is basically how antibodies, white blood cells, and other components making up our immune systems are able to be transported around the body, via the circulatory system. Think of these antibodies and cells as soldiers on the way to a mission in a vehicle, and think of the circulatory system as that vehicle transporting them to that mission. If the vehicle is slow, small, and sluggish, not only would it take the soldiers a long time to get to their mission, there wouldn’t be that many on the vehicle to begin with. Now, if the vehicle was extremely big in size, and very fast, the soldiers would reach their objective much quicker, and in greater numbers. Resistance training, and pretty much any form of exercise for that matter, has been found to have a positive effect on the immune system.
Eat more fruits and vegetables
Fruits and vegetables are packed full of vitamins, minerals, antioxidants, and countless other nutrients that the immune system absolutely adores. These nutrients help to strengthen and boost the immune system, which is why eating plenty of foods rich in these nutrients is considered so beneficial. Aim for at least 5 portions of fruit and veg a day, though if you can consume more, do so as it will only benefit you.
A lack of sleep has been proven to have a negative impact on immune health and function, so basically, if you’re constantly feeling tired and not getting enough sleep, get to bed earlier and get more sleep. If there are habits keeping you from sleeping I.E drinking caffeine and stimulants late at night, or watching TV too late, cut them out and focus on getting quality sleep each night.