Top ways to boost your immune system

What is your immune system?

Our immune system is simply the body’s way of protecting us from germs (bacteria and viruses) and parasites. It recognizes our native cells and goes to work disarming any of those that are not, this can however cause complications for people with donated organs or blood transfusions as the body will reject anything it doesn’t believe to be its own. It’s also possible for our immune systems to over react to a relatively harmless invader such as pollen, which can result in hay fever and other allergies.

Adopting a healthy-living attitude

There are many factors that can impact the strength of your immune system, making sure we get plenty of rest is one of the most important. Sleep plays an essential role in strengthening our immune systems with many studies able to prove a direct link between lack of sleep and susceptibility to the common cold virus.

In addition to sleep, exercise also plays a key role when it comes to improving the strength of our immune system, helping to fight off simple bacterial and viral infections, it decreases your chances of developing heart disease, osteoporosis, and cancer.

We don't know exactly how exercise increases your immunity to certain illnesses, but there are a number theories.

• Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.

• Regular exercise helps to send antibodies and white blood cells (the body's defense cells) through the body at a faster rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses.

• The temporary rise in body temperature may prevent bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)

• Exercise slows down the release of stress-related hormones. Stress increases the chance of illness.

While exercise is defiantly beneficial it’s also wise not to ‘over do it’ Long hours of physical exercise or training can actually reduce the amount of white blood cells throughout your system.

Immune boosting foods?

Foods play an essential role in strengthening our resistance to viruses, by selecting the right foods its possible to dramatically reduce you susceptibility to colds and flu.

• Yogurt – Many types of yogurt contain live probiotic cultures, these healthy cultures help to keep your intestinal track healthy and disease free.

• Oats and Barley – These grains are great sources of beta-glucan, this dietary fiber has strong antioxidant and antimicrobial properties. In humans, it boosts immunity; speeds wound healing, and may help antibiotics work better.

• Garlic – Garlic come from the same family of plants as onions (Allium) and contains the active ingredient allicin, which helps to fight infection and bacteria.

• Fish – Fish contains a compound known as selenium that aids in the production of cytokines-proteins a by product of white blood cells. Your optimal dose: Two servings a week (unless you're pregnant or planning to be).

• Chicken Soup – Chicken is known to block the migration of inflammatory white blood cells, the soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.

• Tea – Black tea can dramatically improve the strength of your immune system, in fact People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink.

• Beef – Beef is a great source of zinc, zinc deficiency accounts for the most common nutritional shortfall in both the UK and USA. Including zinc in your diet in extremely important for the normal development of white blood cells, a deficiency can lead to a number of more serious health issues.

Immune boosting supplements:

Dietary supplements can help to improve the health and function of your immune system, some of the most powerful immune boosters include: acidophilus, beta-1,3-D-glucan, bovine colostrum, coenzyme Q10, essential fatty acids, garlic, glutathione, kelp, L-arginine, L-ornithine, lecithin granules, extracts from maiitake, Reishi or shiitake mushrooms, manganese, quercetin, bromelain, selenium, superoxide dismutase and vitamins A, C and E.

A word of caution

Although nutritional supplements can help to boost and enhance your immune system its often wise to seek advance from a medical professional before embarking on a new supplementation regime.

 

Health benefits of Avocados

Promote good cardiovascular health:

Eating avocados regularly are a great way to increase levels of monounsaturated fatty acids. This can help to

both reduce bad cholesterol. Avocados are also a rich source of vitamins, including vitamin E that helps to prevent oxidization and also potassium used by the body to regulate blood pressure.

Healthy glowing skin:

Avocados are also great for our skin, offering monounsaturated fats that actively improve skin tone and are essential for maintaining good moisture levels meaning your skin feels soft and supple.

Avocados and weight loss:

This may come as somewhat of a surprise that a food high in natural fats can help with weight loss, but avocados are high in a type of fatty acid that is more often used by our bodies as a form of slow release energy rather than stored as fat.   

Diabetes support:

In the UK there are currently over 4, 000,0000 people suffering from diabetes and that number is increasing every year. The most common symptoms of undiagnosed diabetes include a sudden and large increase in thirst or hunger and much more frequent urinating. A dry mouth, significant unexplained weight loss, vision problems and leg pain are also common symptoms. If you’re experiencing any of these issues then please see your doctor for a simple diabetes test.

Avocados for arthritis.

Avocados contain high levels of monounsaturated fats, antioxidants and an array of carotenoids all of which help to reduce inflammation that can lead to arthritis and other issues with joints.

The range of benefits that avocados offer our bodies are staggering

So why not start including avocados in your diet today? 

Seize the day – How to make a positive change in your life.

So you have been thinking of changing your life for the better? Maybe you have been meaning to give up smoking for years but never fully committed yourself to doing so. Maybe you want to spend more time with your family, but other commitments seem to keep getting in the way?  What ever it is you would like to improve in your life, it’s now time to ‘seize the day’ and with no further delay push forward.

With the coming of a new year also comes the opportunity to make dramatic positive changes with your life, but where to start?

Although when thinking about positive changes to our lives its easy to see how it will benefit us in the long term, the short term consequences maybe somewhat off putting. For example a common goal to be set is that of losing excess weight. While the end result of this is nothing but positive, it will require radical changes to your lifestyle in the short term including: diet, exercise and even giving up some things we find enjoyable such as alcohol and tobacco which both have negative impacts on our health.

This is much the same for any positive change we make in our lives, it’s simply a matter of weighing the long term gains against the short term measures needed to achieve your goal.

Seize the day?

So when do we put our plans into action? Well, there is no time like the present. Every day that we delay and put off these changes you’re reducing the likelihood of achieving your positive goal. One of the best ways to commit yourself to your new found desire for change is by writing it down. The act of putting pen to paper and writing down your goals can have a dramatic impact, helping to change what was always just an idea into a physical reality. Another great tip is to tell your friends and family about your goals. The more people who know about your goals and are willing to support you, the better your chances of success.  

So my key advice is that no matter how far away your goals currently seem, the only way to become closer to them is by getting started right away.

So what are you waiting for? If you want change don’t delay! Seize the day!

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