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.

𝗦𝗧𝗥𝗘𝗦𝗦 𝗔𝗡𝗗 𝗬𝗢𝗨𝗥 𝗜𝗠𝗠𝗨𝗡𝗘 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡

𝗜𝘀 𝗦𝘁𝗿𝗲𝘀𝘀 𝗕𝗮𝗱 𝗳𝗼𝗿 𝗬𝗼𝘂?

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:

🥬 American ginseng - Boosts working memory, reaction time, calmness, and immune system

🥬 Ashwagandha - Reduces stress and anxiety

🥬 Astragalus - Combats fatigue

🥬 Cordyceps - Boosts stamina

🥬 Goji berry - Boosts energy, physical and mental performance, calmness, and sense of well-being, and can also improve sleep

🥬 Licorice root - Reduces stress

🥬 Turmeric - Boosts brain function and reduces stress

𝗧𝗘𝗟𝗟 𝗬𝗢𝗨𝗥 𝗣𝗔𝗥𝗧𝗡𝗘𝗥! 𝗥𝗘𝗚𝗨𝗟𝗔𝗥 𝗦𝗘𝗫 𝗕𝗢𝗢𝗦𝗧𝗦 𝗜𝗠𝗠𝗨𝗡𝗘 𝗛𝗘𝗔𝗟𝗧𝗛

𝗖𝗮𝗻 𝗦𝗲𝘅 𝗕𝗼𝗼𝘀𝘁 𝗬𝗼𝘂𝗿 𝗜𝗺𝗺𝘂𝗻𝗲 𝗦𝘆𝘀𝘁𝗲𝗺?

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.

𝗗𝗢 𝗣𝗘𝗧𝗦 𝗛𝗘𝗟𝗣 𝗜𝗠𝗠𝗨𝗡𝗘 𝗦𝗬𝗦𝗧𝗘𝗠 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡?

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.

𝗦𝗧𝗥𝗢𝗡𝗚 𝗦𝗢𝗖𝗜𝗔𝗟 𝗧𝗜𝗘𝗦 𝗛𝗘𝗟𝗣 𝗬𝗢𝗨 𝗙𝗜𝗚𝗛𝗧 𝗜𝗡𝗙𝗘𝗖𝗧𝗜𝗢𝗡𝗦

𝗬𝗼𝘂𝗿 𝗦𝗼𝗰𝗶𝗮𝗹 𝗡𝗲𝘁𝘄𝗼𝗿𝗸 𝗖𝗮𝗻 𝗠𝗮𝗸𝗲 𝗬𝗼𝘂 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿

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.

𝗔𝗧𝗧𝗜𝗧𝗨𝗗𝗘 𝗜𝗦 𝗘𝗩𝗘𝗥𝗬𝗧𝗛𝗜𝗡𝗚

𝗕𝗲 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝘁𝗼 𝗕𝗼𝗼𝘀𝘁 𝗜𝗺𝗺𝘂𝗻𝗲 𝗥𝗲𝘀𝗽𝗼𝗻𝘀𝗲

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.

𝗟𝗔𝗨𝗚𝗛 𝗜𝗧 𝗨𝗣!

𝗕𝗲𝗹𝗹𝘆 𝗟𝗮𝘂𝗴𝗵𝘀 𝗔𝗿𝗲 𝗚𝗼𝗼𝗱 𝗳𝗼𝗿 𝗬𝗼𝘂

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.

𝗘𝗔𝗧 𝗛𝗘𝗔𝗟𝗧𝗛𝗬 𝗙𝗢𝗢𝗗𝗦 — 𝗔𝗡𝗧𝗜𝗢𝗫𝗜𝗗𝗔𝗡𝗧𝗦 𝗜𝗡 𝗙𝗥𝗨𝗜𝗧𝗦 𝗔𝗡𝗗 𝗩𝗘𝗚𝗘𝗧𝗔𝗕𝗟𝗘𝗦 𝗠𝗔𝗞𝗘 𝗔 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗖𝗘!

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.

𝗗𝗢𝗘𝗦 𝗔 𝗗𝗔𝗜𝗟𝗬 𝗠𝗨𝗟𝗧𝗜𝗩𝗜𝗧𝗔𝗠𝗜𝗡 𝗛𝗘𝗟𝗣?

A multivitamin may help, especially if you don’t 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.

𝗔 𝗝𝗨𝗡𝗞 𝗙𝗢𝗢𝗗 𝗗𝗜𝗘𝗧 𝗗𝗘𝗣𝗥𝗜𝗩𝗘𝗦 𝗬𝗢𝗨 𝗕𝗢𝗗𝗬 𝗢𝗙 𝗡𝗨𝗧𝗥𝗜𝗘𝗡𝗧𝗦

𝗪𝗵𝗮𝘁 𝗔𝗯𝗼𝘂𝘁 𝗘𝗺𝗽𝘁𝘆 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀? 𝗦𝘁𝗲𝗲𝗿 𝗖𝗹𝗲𝗮𝗿 𝗼𝗳 𝗧𝗵𝗲𝗺!

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.

𝗛𝗘𝗥𝗕 𝗔𝗡𝗗 𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧 𝗜𝗠𝗠𝗨𝗡𝗘 𝗕𝗢𝗢𝗦𝗧𝗘𝗥𝗦

𝗛𝗲𝗮𝗹𝗶𝗻𝗴 𝗣𝗹𝗮𝗻𝘁𝘀 𝗛𝗲𝗹𝗽 𝗕𝗼𝗼𝘀𝘁 𝗜𝗺𝗺𝘂𝗻𝗲 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻

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.

𝗟𝗢𝗢𝗞𝗜𝗡𝗚 𝗙𝗢𝗥 𝗔 𝗚𝗥𝗘𝗔𝗧 𝗜𝗠𝗠𝗨𝗡𝗘 𝗕𝗢𝗢𝗦𝗧𝗜𝗡𝗚 𝗛𝗘𝗔𝗟𝗧𝗛 𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧?

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𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 𝗜𝗠𝗣𝗥𝗢𝗩𝗘𝗦 𝗧𝗛𝗘 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡 𝗢𝗙 𝗣𝗥𝗢𝗧𝗘𝗖𝗧𝗜𝗩𝗘 𝗪𝗛𝗜𝗧𝗘 𝗕𝗟𝗢𝗢𝗗 𝗖𝗘𝗟𝗟𝗦

𝗗𝗼𝗲𝘀 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗕𝗼𝗼𝘀𝘁 𝗜𝗺𝗺𝘂𝗻𝗶𝘁𝘆?

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.

𝗚𝗘𝗧 𝗘𝗡𝗢𝗨𝗚𝗛 𝗦𝗟𝗘𝗘𝗣 𝗧𝗢 𝗦𝗧𝗔𝗬 𝗛𝗘𝗔𝗟𝗧𝗛𝗬

𝗦𝗹𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗜𝗺𝗺𝘂𝗻𝗲 𝗦𝘆𝘀𝘁𝗲𝗺

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.

𝗔𝗟𝗖𝗢𝗛𝗢𝗟 𝗖𝗔𝗡 𝗦𝗨𝗣𝗣𝗥𝗘𝗦𝗦 𝗧𝗛𝗘 𝗜𝗠𝗠𝗨𝗡𝗘 𝗦𝗬𝗦𝗧𝗘𝗠

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.

𝗦𝗠𝗢𝗞𝗜𝗡𝗚 𝗔𝗡𝗗 𝗡𝗜𝗖𝗢𝗧𝗜𝗡𝗘 𝗔𝗥𝗘 𝗜𝗠𝗠𝗨𝗡𝗢𝗦𝗨𝗣𝗣𝗥𝗘𝗦𝗦𝗜𝗩𝗘

𝗔 𝗗𝗮𝗻𝗴𝗲𝗿𝗼𝘂𝘀 𝗦𝘂𝗯𝘀𝘁𝗮𝗻𝗰𝗲

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.

𝗛𝗔𝗡𝗗 𝗪𝗔𝗦𝗛𝗜𝗡𝗚 𝗛𝗘𝗟𝗣𝗦 𝗣𝗥𝗢𝗧𝗘𝗖𝗧 𝗔𝗚𝗔𝗜𝗡𝗦𝗧 𝗩𝗜𝗥𝗨𝗦𝗘𝗦 𝗔𝗡𝗗 𝗕𝗔𝗖𝗧𝗘𝗥𝗜𝗔𝗟 𝗜𝗡𝗙𝗘𝗖𝗧𝗜𝗢𝗡𝗦

𝗦𝘂𝗱𝘀 𝗨𝗽 𝘁𝗼 𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗹𝘁𝗵

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:

OnHealth.com.

 Top 15 Immune System Boosters. Reveiwed By Melissa Conrad Stöppler, MD. March 4, 2020

Healthline.com