Be proactive and build a strong immune system before you get sick. This article by drhyman.com offer 11 conditions for securing your health.
Actually, you can influence your own immune system! Sounds too fantastic, – it`s not. It is all about having a healthy lifestyle by giving you immune system optimal conditions for securing your health. With an optimized immune system, you will have a natural guard for fighting viruses and infections. It is not that difficult.
- Eat whole-foods, nutrient-dense diet.
Our immune system relies on nutrient-dense whole foods to function well. Death from infections in the developing world is often due not to the infection itself but the bodys inability to fight it because of nutrient deficiencies. We all need to focus on improving the quality of our diet. Eat natural unprocessed food that is rich in protein, high in fiber, contains lots of berries and fruits and vegetables. A Mediterranean diet is the most documented diet world-wide and wide known for its healthy impact.
- Mother nature has it all.
Fruit contains important antioxidants. Vegetables provide many immune- supporting nutrients like vitamin C (red bell peppers, broccoli, and spinach). Aim for at least 5 different fruit / vegetables a day.
- Cutting out sugars and refined starches.
Studies have shown that industrialized refined sugars can suppress your immune system for hours
after ingesting. Limiting starch and sugar will help your immune system function better, and your
overall health improves.
- Adequate protein intake.
Protein is critical for immune function, and protein malnutrition is a big risk factor for death from infections. Eat organic, clean animal protein (like grass-fed beef, eggs, or wild-caught salmon). Plant-
based proteins (legumes, nuts/seeds) are also recommendable.
- Garlic, onion, ginger, and spices.
Garlic, onions and savory spices like turmeric go great with soups and vegetable dishes, as well as bean dips and sauces. Use fresh ginger in your smoothies or tea, along with lemon juice. These offer wide-spectrum antimicrobial properties and have a long shelf life.
- Fermented foods to support the microbiome.
The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens. Eat sauerkraut, unsweetened yogurt, and kefir to support diverse and abundant bacterial populations that will keep your microbiome healthy.
- Keep fresh water as your main drink through-out the day.
Fresh water is the best drink for your health. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful to the immune system. Drink herbal teas like ginger and turmeric tea.
- Sufficient sleep.
Sleep restores and heals the body. Without adequate sleep, optimal immune function is simply not possible. Lack of sufficient sleep will also speed up the aging process as your body will not have sufficient time to recover. Get in a better rhythm and head to bed earlier, aiming for seven to eight hours a night.
- Cope with stress
Incorporating various ways throughout the day to cope with stress and allowing the mind to rest is good for your health. A 20-minute nap during the day, meditation or other stress realizing techniques might be helpful. Take a break from all the news (twice a day) and just focusing on your body and
breath may be useful in helping manage stress and anxiety. Other tips might be to listen to relaxing music, read a book, or go for a walk in the forest.
- Regular exercise.
Mild to moderate exercise for approximately 45 minutes each day helps support the immune system. Avoid overexertion such as training for endurance events when you are feeling run-down. This will lower your immune defenses. Staying fit is good for your health and immune system. Some exercise is better than nothing, you can always increase the amount of exercise over time. Tips to get started might be to use the stairs instead of elevators, do gardening, walk the dog or find an activity you are found of.
- Dietary supplements may add important nutrients.
The best thing is to have varied diet. However, most of us do not have a sufficient diet and dietary
supplements might be an option to consider boosting your health.
- Multivitamin/Mineral: It is a good way to cover the basic vitamins and minerals your body
needs for day-to-day function.
- Vitamin D3: Adequate vitamin D status is critical for optimal immune function, and this cannot be achieved without supplementation during the winter months. Studies have shown that people with vitamin D deficiency are
11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42%.
- Buffered vitamin C: The role of vitamin C in supporting the immune system has long been known.
- Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune-supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources of zinc.
- Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system.
- Fish Oil (Arctic Cod Liver Oil): This remedy for good health and robust immunity has solid documentation in the literature. In addition to the good fatty acids, cod liver oil contains additional vitamins A and D for added immune protection.