Being ill is dreadful, inconvenient and can cause real stress when it stops us from doing the things we need to get on with. Having a strong immune system is key to staying healthy. Our immune system is made up of cells, organs, proteins and tissue, and offers protection against illnesses and viruses. What can you do to ensure you have a strong immune system?
10 Steps to a STRONG Immune system
1. Hydration - There's a reason your doctor always advices to drink plenty of fluids. Water is the key to regulating your body's systems and temperature. It is especially important in aiding your body of eliminating toxins as well as keeping your mucous membranes moist and therefor able to fight the germs it encounters.
2. Vitamin C - This is one that most people are aware of as it tends to get a lot of publicity. Vitamin C is well researched as an effective vitamin for boosting the immune system. Recommendations on the amount vary widely from 250 - 1000 mg. Vitamin C can be found in foods such as oranges, kiwis, red peppers, guavas. You can also take Vitamin C in supplement form
3. Sleep - Lack of sleep impairs the immune system therefor making you more vulnerable to colds and flu's. It's important to get a good quality sleep. The average person needs between 6.5-8.5 hours.
4. Sugar - This is a big one. Refined sugar is known to suppress the immune system. Like anything be cautious and keep sugar to a minimum. Opt for natural sweeteners such as agave syrup that doesn't spike insulin levels.
5. Probiotics - These are good bacteria that help stimulate the body's immune cells. They help fight against harmful bacteria and fungal overgrowth. Probiotics can be taken in supplement form or found in foods such as bio-live yoghurts, miso and kefir
6. Fruits and Vegetables - This is probably one of the most important as fresh fruits and vegetables are high in vitamins, minerals and phytonutrients known to help the body fight disease. Best had fresh and organic however research shows that high quality supplements such as Juice Plus have been proven to close the gap between what we should eat and what we actually eat each day.
7. Avoid Processed Foods - The chemicals, additives, preservatives, sugars and sodium in processed foods put strain on the body's systems. Eat as natural as possible. To make you're own fast foods simply make batches of soups and stews and freeze for busy times. Also try carrying fruits, nuts and seeds for snacks to avoid impulse buys.
8. Proteins - High quality protein is essential to building cells which support the immune system. Lean organic meats, fish, eggs, nuts and whey protein are excellent sources.
9. Essential Fatty Acids - Fish oils are believed to support the immune system due to their anti-inflammatory properties. Fish oils can be found in oily fish such as sardines, mackerel and salmon as well in supplement form.
10. Exercise - There's nothing better than one more reason to get your exercise! Moderate exercise is known to boost the immune system by helping cells to circulate around the body quicker. Overtraining or excessive exercise however can have the opposite effect.
There you have 10 ways to keep yourself strong, healthy and happy!
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