Strengthening Your Immune System

With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens. In this article I will cover the top immunity boosters tips to help you and your body stay strong to fight off infections.
๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ ๐๐ก๐ ๐ฌ๐ข๐จ๐ฅ ๐๐ ๐ ๐จ๐ก๐ ๐๐จ๐ก๐๐ง๐๐ข๐ก
๐๐ ๐ฆ๐๐ฟ๐ฒ๐๐ ๐๐ฎ๐ฑ ๐ณ๐ผ๐ฟ ๐ฌ๐ผ๐?
Chronic stress depresses the immune system and increases the risk of several types of illnesses. It raises the level of hormones called catecholamines. Being stressed out leads to increased levels of suppressor T cells, which suppress the immune system. When this branch of the immune system is impaired, you are more susceptible to viral illnesses including respiratory conditions like colds, flu, and the novel coronavirus infection. Stress leads to the release of histamine, a molecule involved in allergies. Combat stress with strategies like deep breathing, meditation, exercise, and relaxation.
Certain foods called adaptogens can help reduce stress. These are some the best adaptogens to include in your diet:
๐ฅฌย American ginseng - Boosts working memory, reaction time, calmness, and immune system
๐ฅฌย Ashwagandha - Reduces stress and anxiety
๐ฅฌย Astragalus - Combats fatigue
๐ฅฌย Cordyceps - Boosts stamina
๐ฅฌย Goji berry - Boosts energy, physical and mental performance, calmness, and sense of well-being, and can also improve sleep
๐ฅฌย Licorice root - Reduces stress
๐ฅฌย Turmeric - Boosts brain function and reduces stress
๐ง๐๐๐ ๐ฌ๐ข๐จ๐ฅ ๐ฃ๐๐ฅ๐ง๐ก๐๐ฅ! ๐ฅ๐๐๐จ๐๐๐ฅ ๐ฆ๐๐ซ ๐๐ข๐ข๐ฆ๐ง๐ฆ ๐๐ ๐ ๐จ๐ก๐ ๐๐๐๐๐ง๐
๐๐ฎ๐ป ๐ฆ๐ฒ๐ ๐๐ผ๐ผ๐๐ ๐ฌ๐ผ๐๐ฟ ๐๐บ๐บ๐๐ป๐ฒ ๐ฆ๐๐๐๐ฒ๐บ?
YES! Regular sexual activity is helpful. In a study of college students, those who had sex once or twice per week had the highest levels of immunoglobulin A (IgA) in their saliva. IgA is an immune molecule that helps protect us against illnesses like the common cold. Students who had sex once or twice per week had more salivary IgA than students who were not sexually active, infrequently sexually active (less than once a week), or who were very sexually active (three or more times per week). Enjoying sex up to a couple of times per week seems to be the sweet spot for promoting optimal IgA levels.
๐๐ข ๐ฃ๐๐ง๐ฆ ๐๐๐๐ฃ ๐๐ ๐ ๐จ๐ก๐ ๐ฆ๐ฌ๐ฆ๐ง๐๐ ๐๐จ๐ก๐๐ง๐๐ข๐ก?
Results of studies show that pet owners have lower blood pressure and cholesterol levels compared to those who do not own pets. Pet owners had lower total cholesterol and triglycerides compared to non-pet owners. This may translate to better overall heart health and reduced risk of heart disease. Dog owners may enjoy improved heart health in part because they are more likely to engage in physical activity because they walk their dogs regularly. Pet ownership in childhood is linked to decreased susceptibility to allergies.
๐ฆ๐ง๐ฅ๐ข๐ก๐ ๐ฆ๐ข๐๐๐๐ ๐ง๐๐๐ฆ ๐๐๐๐ฃ ๐ฌ๐ข๐จ ๐๐๐๐๐ง ๐๐ก๐๐๐๐ง๐๐ข๐ก๐ฆ
๐ฌ๐ผ๐๐ฟ ๐ฆ๐ผ๐ฐ๐ถ๐ฎ๐น ๐ก๐ฒ๐๐๐ผ๐ฟ๐ธ ๐๐ฎ๐ป ๐ ๐ฎ๐ธ๐ฒ ๐ฌ๐ผ๐ ๐ฆ๐๐ฟ๐ผ๐ป๐ด๐ฒ๐ฟ
Mounting evidence from many studies suggests loneliness and social isolation are very detrimental to health. In one study, those with the strongest social relationships were most likely to live longer than those with poor social connections. There are lots of ways to develop and strengthen social ties. Pick up the phone and call friends regularly. Make plans to get together in person. Volunteer for a cause you believe in. Join a class or join a group related to an interest or hobby you have. Keep up with old friends and make new ones to strengthen and expand your social circle.
Clearly at this time face-to-face contact with friends is not practical so consider using video conferencing apps like Skype or Zoom for one-on-one or group chats.
๐๐ง๐ง๐๐ง๐จ๐๐ ๐๐ฆ ๐๐ฉ๐๐ฅ๐ฌ๐ง๐๐๐ก๐
๐๐ฒ ๐ฃ๐ผ๐๐ถ๐๐ถ๐๐ฒ ๐๐ผ ๐๐ผ๐ผ๐๐ ๐๐บ๐บ๐๐ป๐ฒ ๐ฅ๐ฒ๐๐ฝ๐ผ๐ป๐๐ฒ
Expect good things and your immune system will follow. A study of law students found that their immune systems were stronger when they felt optimistic. Make optimism work for you. Try to see the glass as half full, not half empty. Practice gratitude and think of at least three things that you are grateful for every day. Imagine the best outcome for situations, even difficult ones. You may not always be able to control events around you, but you can always decide how to respond to them. Respond with a good attitude to increase the chances of the best outcome and to strengthen your immunity.
๐๐๐จ๐๐ ๐๐ง ๐จ๐ฃ!
๐๐ฒ๐น๐น๐ ๐๐ฎ๐๐ด๐ต๐ ๐๐ฟ๐ฒ ๐๐ผ๐ผ๐ฑ ๐ณ๐ผ๐ฟ ๐ฌ๐ผ๐
Can laughter really boost your immune system? Results of some studies suggest it can. In a study of healthy males, watching a funny movie boosted natural killer cell activity while watching an emotionally neutral movie did not boost immune system function. While more research is necessary to establish a conclusive link between laughter and improved immunity, go ahead and have a good chuckle. Belly laughs feel great. They can't hurt and they might help boost your immune system and reduce the likelihood of illness.
๐๐๐ง ๐๐๐๐๐ง๐๐ฌ ๐๐ข๐ข๐๐ฆ โ ๐๐ก๐ง๐๐ข๐ซ๐๐๐๐ก๐ง๐ฆ ๐๐ก ๐๐ฅ๐จ๐๐ง๐ฆ ๐๐ก๐ ๐ฉ๐๐๐๐ง๐๐๐๐๐ฆ ๐ ๐๐๐ ๐ ๐๐๐๐๐๐ฅ๐๐ก๐๐!
Antioxidants are compounds in colorful fruits and vegetables that protect against free radicals. Free radicals can damage DNA and other cell components. Fruits and vegetables in a wide array of colors provide the best mix of protective antioxidants to boost overall health and immunity. Eat leafy greens, watermelon, carrots, berries, broccoli, oranges, kiwi, cantaloupe, and other brightly colored produce to give your cells and immune system all the natural protection they need to function at their best. Homemade chicken soup with carrots, celery, and other veggies can also be a boon to your immune system.
๐๐ข๐๐ฆ ๐ ๐๐๐๐๐ฌ ๐ ๐จ๐๐ง๐๐ฉ๐๐ง๐๐ ๐๐ก ๐๐๐๐ฃ?
A multivitamin may help, especially if you donโt eat a well-balanced diet full of fruits and vegetables. Some experts believe that taking a daily multivitamin can help ensure you're meeting at least your daily minimum requirement for certain nutrients. Vitamins that are critical for immune function include vitamins A, C, D, and E. Zinc, selenium, and magnesium are minerals that your immune system needs to function at its best. These minerals are also critical for the function of many enzyme reactions in the body. Your immune system and body can't function at their best without the basic building blocks they need to work properly.
๐ ๐๐จ๐ก๐ ๐๐ข๐ข๐ ๐๐๐๐ง ๐๐๐ฃ๐ฅ๐๐ฉ๐๐ฆ ๐ฌ๐ข๐จ ๐๐ข๐๐ฌ ๐ข๐ ๐ก๐จ๐ง๐ฅ๐๐๐ก๐ง๐ฆ
๐ช๐ต๐ฎ๐ ๐๐ฏ๐ผ๐๐ ๐๐บ๐ฝ๐๐ ๐๐ฎ๐น๐ผ๐ฟ๐ถ๐ฒ๐? ๐ฆ๐๐ฒ๐ฒ๐ฟ ๐๐น๐ฒ๐ฎ๐ฟ ๐ผ๐ณ ๐ง๐ต๐ฒ๐บ!
Processed foods including candy, soda, fast food, and snack foods contain empty calories that do not provide your body with vitamins, nutrients, or fiber. They often also contain chemicals and preservatives that are not good for your body. If you eat processed foods and instead of foods in their natural, unprocessed form, your body will be deprived of vitamins and nutrients that it needs to thrive. Ditch processed foods in favor of fruit, vegetables, lean meat, healthy fats, and whole grains to give your body and immune system everything they need to function at their best. Optimize your dietary habits to support your health.
๐๐๐ฅ๐ ๐๐ก๐ ๐ฆ๐จ๐ฃ๐ฃ๐๐๐ ๐๐ก๐ง ๐๐ ๐ ๐จ๐ก๐ ๐๐ข๐ข๐ฆ๐ง๐๐ฅ๐ฆ
๐๐ฒ๐ฎ๐น๐ถ๐ป๐ด ๐ฃ๐น๐ฎ๐ป๐๐ ๐๐ฒ๐น๐ฝ ๐๐ผ๐ผ๐๐ ๐๐บ๐บ๐๐ป๐ฒ ๐๐๐ป๐ฐ๐๐ถ๐ผ๐ป
Research has suggested that compounds in herbs and supplements can enhance immunity. Garlic, turmeric, milk thistle, ginseng, green tea, chlorella, and lemon balm are just a few herbs and/or supplements that have been reported to have immune boosting benefits. Talk to your doctor of pharmacist before including herbs and supplements into your regimen as they may interact with some medications.
Probiotics are beneficial strains of bacteria that have also been described as immune boosters. Look for probiotic supplements with lactobacillus and bifidobacterium. Probiotics can also help improve digestive health.
๐๐ข๐ข๐๐๐ก๐ ๐๐ข๐ฅ ๐ ๐๐ฅ๐๐๐ง ๐๐ ๐ ๐จ๐ก๐ ๐๐ข๐ข๐ฆ๐ง๐๐ก๐ ๐๐๐๐๐ง๐ ๐ฆ๐จ๐ฃ๐ฃ๐๐๐ ๐๐ก๐ง?
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๐๐ซ๐๐ฅ๐๐๐ฆ๐ ๐๐ ๐ฃ๐ฅ๐ข๐ฉ๐๐ฆ ๐ง๐๐ ๐๐จ๐ก๐๐ง๐๐ข๐ก ๐ข๐ ๐ฃ๐ฅ๐ข๐ง๐๐๐ง๐๐ฉ๐ ๐ช๐๐๐ง๐ ๐๐๐ข๐ข๐ ๐๐๐๐๐ฆ
๐๐ผ๐ฒ๐ ๐๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐๐ผ๐ผ๐๐ ๐๐บ๐บ๐๐ป๐ถ๐๐?
YES! GET MOVING! Exercise has numerous health benefits including protecting you against heart disease, osteoporosis, and even certain types of cancer. Exercise is also an immune booster. To reap maximum benefits, try to be moderately physically active for at least 30 minutes on most days of the week. Walking is one of the simplest ways to exercise. If you're not excited about walking, try yoga, swimming, cycling, or golf. Gardening is also a good way to get some outdoor activity.
๐๐๐ง ๐๐ก๐ข๐จ๐๐ ๐ฆ๐๐๐๐ฃ ๐ง๐ข ๐ฆ๐ง๐๐ฌ ๐๐๐๐๐ง๐๐ฌ
๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐ฌ๐ผ๐๐ฟ ๐ช๐ฎ๐ ๐๐ผ ๐ฎ ๐๐ฒ๐๐๐ฒ๐ฟ ๐๐บ๐บ๐๐ป๐ฒ ๐ฆ๐๐๐๐ฒ๐บ
Several studies confirm the link between sleep and a healthy immune system. Most people need between 7 to 9 hours to feel adequately rested. Being well rested improves the function of white blood cells, so you're less likely to get illnesses like respiratory infections, colds, and the flu. Practice good sleep hygiene to optimize sleep. That means waking up and going to bed at the same time every day, even on weekends. Avoid substances that can interfere with sleep, like caffeine and alcohol, for several hours before bedtime. You're more likely to sleep well if your bedroom is cooler. Establish a relaxing evening routine before bedtime. Enjoy a warm bath, relaxing music, or a cup of tea to help you drift off to sleep more easily.
๐๐๐๐ข๐๐ข๐ ๐๐๐ก ๐ฆ๐จ๐ฃ๐ฃ๐ฅ๐๐ฆ๐ฆ ๐ง๐๐ ๐๐ ๐ ๐จ๐ก๐ ๐ฆ๐ฌ๐ฆ๐ง๐๐
Alcohol depresses the immune system so it's best to drink it in moderation or not at all. Men may be able to consume up to two alcoholic drinks per day. Women should have no more than one. Whether or not one can safely consume some alcohol has to do with many factors including overall health status, risk factors for disease, and any medications you may be taking. Ask your doctor if it's safe for you to indulge in an occasional alcoholic drink and if so, how much is safe for you to consume.
๐ฆ๐ ๐ข๐๐๐ก๐ ๐๐ก๐ ๐ก๐๐๐ข๐ง๐๐ก๐ ๐๐ฅ๐ ๐๐ ๐ ๐จ๐ก๐ข๐ฆ๐จ๐ฃ๐ฃ๐ฅ๐๐ฆ๐ฆ๐๐ฉ๐
๐ ๐๐ฎ๐ป๐ด๐ฒ๐ฟ๐ผ๐๐ ๐ฆ๐๐ฏ๐๐๐ฎ๐ป๐ฐ๐ฒ
Smoking and nicotine use are bad for the immune system. People who use tobacco are also at increased risk of health problems like lung cancer, asthma, stroke, and heart attack. Any substance that depresses your immune system is not something that you want to use. There are many different strategies to help you quit. Your doctor may recommend nicotine patches, antidepressants, or other treatments to help you stop smoking. Reach out for help if you need it.
๐๐๐ก๐ ๐ช๐๐ฆ๐๐๐ก๐ ๐๐๐๐ฃ๐ฆ ๐ฃ๐ฅ๐ข๐ง๐๐๐ง ๐๐๐๐๐ก๐ฆ๐ง ๐ฉ๐๐ฅ๐จ๐ฆ๐๐ฆ ๐๐ก๐ ๐๐๐๐ง๐๐ฅ๐๐๐ ๐๐ก๐๐๐๐ง๐๐ข๐ก๐ฆ
๐ฆ๐๐ฑ๐ ๐จ๐ฝ ๐๐ผ ๐ฃ๐ฟ๐ผ๐๐ฒ๐ฐ๐ ๐ฌ๐ผ๐๐ฟ ๐๐ฒ๐ฎ๐น๐๐ต
Frequent handwashing is a simple and effective way to prevent the spread of respiratory infections like colds, flu, coronavirus, diarrheal illnesses, and other infectious conditions. Some germs are easily transmissible from person to person when we come into contact with one another. It's easy to transfer germs from your hands to your nose, eyes, and mouth, if you touch them. This can get you sick. Wash your hands with soap under running water. Scrub the fronts and backs of your hands as well as in between fingers. Antibacterial soap and hand sanitizer may confer additional protection against microorganisms. Use an alcohol-based hand sanitizer that is at least 60% alcohol for times when you don't have access to soap and water.
Sources:
ย Top 15 Immune System Boosters. Reveiwed By Melissa Conrad Stรถppler, MD. March 4, 2020
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