There are myriad factors that affect your immune system. The changing of seasons, your busy routines, and pollution are just a few examples of factors that lead to lower immunity, colds, flu, and allergies. When combined with poor choices that we make in terms of our diet, activity level, and prioritising our health, suffering from diseases and viral infections becomes inevitable.
However, there are just as many ways that we can boost our immune system to keep the illnesses and diseases at bay. They’re easy to adopt and may help you a great deal in boosting your immune system and staying healthier for longer.
The best approach to getting and maintaining a strong immune system is by consistently making great choices for your body and mind throughout the year.
As a result, when the seasons change or stress takes over, you’ll be ready with a strong immune system to fight off all such problems. In this blog, we provide you with seven easy and natural ways to boost your immunity and gain more energy and vitality to lead a better life.
1. ADD GREENS TO YOUR MEALS DAILY
Green vegetables are a source of protein; chlorophyll; many essential minerals like magnesium, iron, calcium and potassium; vitamins C, K, E and many of the B vitamins; and are loaded with antioxidants.
These nutrients make leafy greens incredible at detoxification, blood purification, and boosting immunity. Try to add as many green vegetables to your daily diet as possible.
SOME OF THE MOST BENEFICIAL GREEN VEGETABLES INCLUDE THE FOLLOWING:
Watercress, Spinach, Kale, Lettuce, Beet greens, Rocket/arugula, Collards, Chard, Mustard greens
Fresh herbs like parsley, mint, cilantro, basil
3 Ways to Add Greens to your Daily Diet
SALAD: Eat a delicious salad. You can fill a large bowl with various greens you love and add some of your favorite raw or cooked vegetables. Top this with a healthy dressing to enjoy the salad.
SMOOTHIE: Add leafy greens to your juice or smoothie. Blend fruits, water, and vegetables together to make a healthy green smoothie that will work wonders for boosting your immune system.
COOKED: Steam, stir-fry, or sauté the greens with whatever vegetable you are making and top it with a marinara sauce or lemon juice.
Adding greens to your daily diet in the ways described above can help you load your body with all the nutrients it requires to function properly and boost your immune system with much-needed antioxidants.
2. ADD GREEN VEGETABLE JUICES TO YOUR DAILY DIET
One of the major benefits that green juices provide is due to the chlorophyll, which is a very important protein compound that acts as a cell stimulator, rejuvenator, cleanser, internal healer, and much more. Studies have proven that chlorophyll is converted into hemoglobin by our body, thereby enriching the blood.
Health Benefits of Chlorophyll
The power of sunshine in chlorophyll is wonderfully cleansing in the body. The greener the leaves, the more concentrated the amount of chlorophyll.
- Increases hemoglobin in the blood.
- Has detoxification effect.
- Eliminates blood sugar problems.
- Reduces body odours.
- Works as an antiseptic in wounds and speeding up the healing process.
- Reduces inflammatory troubles and pain related to it.
- Improves bowel movement.
Other Important Ingredients present in Green Juices
Other important ingredients of green vegetable juices are important nutrients such as iron, magnesium, phosphorus, potassium, sodium, and live enzymes.
They also provide vitamin A, vitamin B-complex, and vitamins C, E, and K.
Green juices provide you with unimaginable benefits. Their ingredients are absorbed on the cellular level and do not burden the digestive system. While traveling down the digestive tract, these juices cleanse everything from fungus, bacteria, parasites and yeast to toxic materials found in the blood. Enjoy green juice daily to maximise your benefits from them and boost your immune system.
3. AVOID REFINED SUGAR AND PROCESSED FOODS
Refined sugar and processed food can be harmful to your health, as they have been linked to serious diseases like cancer and heart diseases. Sugar is addictive because it triggers the happy hormone.
TO ENJOY GOOD HEALTH AND AVOID THESE PITFALLS, A LIST OF TIPS TO HELP YOU KICK THE REFINED SUGAR AND PROCESSED FOOD HABITS.
GET MOTIVATED: To get yourself motivated about quitting the bad habit of refined sugar and processed food, read some books or topics that might help you. For more assistance then grab the guide on how to End Sugar Cravings
AVOID DRINKING ANY FORM OF FIZZY, SUGARY, SWEETENED DRINKS: The amount of sweetener in soft drinks is very high. Dropping the soft drinks eliminates the bad habit instantly.
DON’T EAT OR BUY PACKAGED FOODS: Try to make your own snacks at home, such as biltong, fruit, nuts or seeds, to name a few healthy options.
CHOOSE WISELY WHILE EATING OUT: Sugar is hidden in many dishes at restaurants; try to stick to grilled chicken/fish/meat and salads or roasted vegetables.
EAT A BALANCED DIET CONCENTRATED IN PROTEIN AND VEGETABLES: Removing sugar and refined food is not enough; If you add more vegetables and proteins to your diet, you will notice that you feel much better and don’t get the craving for sugar as much.
DEAL WITH CRAVINGS: You might get some serious cravings for sugary foods once you try to leave it behind for the better. Try fending off such cravings by having a fermented food or drink such as homemade sauerkraut, coconut kefir, or kombucha. The sourness of these foods can negate the effect of sugar cravings and provides the body with healthy probiotics to reduce cravings and boost the immune system.
GO HAVE FUN: Find other great distractions to avoid unhealthy foods like taking your kids to the park, reading a good book, or enjoying nature. Start enjoying life without sugar.
4. ADD IMMUNITY- BOOSTING MEDICINAL MUSHROOM
Medicinal mushrooms are the new superfood that helps improve the immune system. They can be used as dried mushrooms, whole or in powdered form, and brewed in hot water to drink as a tea.
There is nothing new in using mushrooms to improve health; they have been used to promote health and vitality for thousands of years in Eastern cultures, Russia, North America, and Canada. Mushrooms such as reishi and chaga can be taken as a tea to promote good health and boost your immune system.
WHY DRINK MUSHROOMS?
Mushrooms, also known as "medicinal mushrooms", are "adaptogens.” Adaptogens are plant immune modulators that can balance the immune system and improve health.
Mushrooms have better bioavailability when brewed as a tea, as the hot water improves extraction of the immune activating beta-glucans.
When choosing your mushroom tea, look for organic mushroom with less pesticides and heavy metals from the environment.
Reishi - is known as the "Queen Healer", the mushroom of immortality in Chinese medicine. It’s the most famous of the healing mushrooms and is a true adaptogen. It is believed to promote calmness and centeredness.
There are six types of reishi, among which red reishi is the most potent. The mushroom has a distinct bitter flavor due to the large amount of triterpenes, the compounds that contain antioxidant and anti-cancer properties. Reishi is famous for its anti-inflammatory and anti-viral properties. It improves circulation, lowers cholesterol, lowers blood pressure, blood sugar, and more. Unlike other mushrooms, reishi can grow on both dead and living trees.
Chaga - also known as the “King of Plants” because it contains beta-glucans, compounds which help the body fight diseases. It is often used to alleviate upset stomachs, hunger, fatigue, and to increase energy.
Chaga can both quiet and activate your immune system and encourages the internal balance. An over-active immune system tends to create skin disorders, allergies, asthma, and autoimmune disorders, so it is important to calm it down.
Chaga helps to eliminate toxins, has anti-viral abilities, stimulates the central nervous system, and has a high level of antioxidants. Wild Chaga is found on trees that are at least 40 years old, and it takes between three to five years for the fungus to reach maturity before harvesting. Chaga quality and potency depend upon the conditions in which it grew. The best Chaga grows in harsh climates.
5. FOCUS ON YOUR BREATHE
Immune systems are affected both by negative thought processes and stress. Our lives begin and end with the breath and, in between these two moments of birth and death, most of us will take countless breaths but rarely give it a moment's notice.
Scientists have observed that animals know how to shake off the stress of life-threatening situations by proper breathing to bring themselves back to a relaxed state. This ability to maintain balance is an intuitive trait for both animals and humans. However, humans have suppressed this ability and have become unable to maintain the equilibrium due to the modern lifestyle, which includes unnatural living conditions, high stress, environmental pollutants, and poor quality of food.
We are under constant siege of recurring health and emotional issues which constantly obstruct the quality of life. Traumas such as emotional neglect, violent abuse, or physical injury have made us forget our instinctive selves.
Usually, the breath is the first physiological response to being affected by trauma, but the change in breathing patterns is rarely noticed. Breathing has the ability to, deeply calm the mind and body by bringing a sense of peace and tranquility to whatever you are dealing with. Take some time out from your daily routine to breathe deeply and do so in a fresh, natural environment to enable the inhalation of fresh air and maximise the benefits.
- Helps to reduce stress responses by the regulation of the nervous system which starves the energy from the healthy immune system and doesn't let it function properly.
- Increases vital energy and helps the body in the constant process of self-healing and detoxification.
- Accelerates the regeneration of tissues by helping the regenerative systems of the body to heal/regenerate.
- Speeds up the recovery process from trauma and disease.
6. SLEEP AND REST
Our body needs regular sleep and rest so that it can perform at its best and fend off any illnesses and symptoms that come its way. The aim should be to get at least seven hours of sleep every night with a regular sleep pattern. This helps to create a regular cycle for the body to help restore, rejuvenate, and improve the immune system and make it stronger. Taking a brief nap during the day can help to switch your mind off and relax which leads to strengthening and balancing of the immune system.
Research has shown that there is a direct link between sleep and the immune system. One of the consequences of sleep deprivation is a weakening of the immune system which leaves us unprotected when the next virus comes to attack and we are more prone to fall ill. Getting enough sleep holds the key to staying healthy and making the immune system stronger.
Research has shown that even a small amount of sleep loss can trigger an immune system response in the body that increases inflammation which may cause tissue damage. And, it may also lead to a further linkage between sleep problems and increased risks for diseases like diabetes, arthritis, heart disease, obesity, and specific cancers.
The reason that our immune system functioning is so closely tied to our sleep is that certain disease-fighting substances are released or created when we sleep. Our bodies need these hormones, proteins, and chemicals to fight off diseases and infections. But sleep deprivation decreases the production of these substances, leaving us more susceptible to each new virus and bacteria that comes our way. This may lead us to be sick for longer periods of time as our bodies lack the resources to fight back the enemies.
Different phases of sleep are helpful for different functions within our bodies. The first and second phases of sleep help to settle in, which results in rhythmic breathing and a lowered body temperature. The third and fourth stages involve the restoration process of the body. During these phases, the muscles relax and the blood supply increases. The body uses this time to repair tissue damage and grow new tissue. In this way, important hormones are released and our energy levels increases. These last two stages play a critical role in maintaining a healthy immune system and any sleep disturbance in them may have a direct impact on health.
Consistency is the key to good sleep hygiene and boosting our immune systems. Be careful not to oversleep as too much sleep is not good for us either. Adults who oversleep or sleep 10 hours a night regularly may be at a higher risk for some diseases and medical conditions.
The bottom line is that sleep is essential for our body to remain healthy. Getting a good night’s sleep keeps us alert, active, and in good health during cold and flu season and all year long.
7. EXERCISE & MOVE DAILY
The last—but most certainly not the least—effective way to boost the immune system is to engage in regular exercise or physical activity. Physical exertion helps to decrease the chances of developing heart disease. It also keeps bones healthy and strong.
Physical activity helps flush bacteria out of the lungs and airways, greatly reducing the chances of getting cold, flu or other viral illnesses.
Exercise also helps to bring changes in antibodies and white blood cells (WBC), the body's immune system cells that fight diseases. These proactive antibodies, or WBCs, circulate more rapidly and detect illnesses earlier than they might have before.
The slight rise in the body temperature during and after we exercise helps to prevent bacteria from growing and aids the body in fending off infections better.
Exercise also proves helpful in slowing down the release of stress hormones. Many diseases attack when we are stressed and vulnerable, so lower stress hormones protect from many illnesses in this way.
The best idea is to engage in a moderate exercise routine and continue it regularly and consistently to maximize the benefits.
- Bicycling a few times a week.
- Taking daily walks for 20 to 30 minutes.
- Going to the gym every other day.
- Playing your favorite sport regularly.
Exercise makes us feel healthier and more energetic and helps to feel better about ourselves. Engage in regular exercise to boost your immune system and stay healthy by fending off diseases.
Consistently incorporating these steps into your life can produce amazing outcomes in terms of boosting your immune system. Help your immunity by following a proper diet plan that includes leafy green vegetables, which are loaded with all the nutrients required by the body to function properly. Juicing the greens also helps to get on the path to a healthier tomorrow. Another key to boosting immunity is avoiding sugars and processed foods, which may be attractive and addictive but are extremely harmful to our body and health.
Boost your mind, body, and soul by adding mushroom teas that are considered the superfoods of the year for their great benefits. Getting enough rest and sleep also helps to keep the body on track. Physical exertion and proper breathing are also essential and significant to maintaining your body’s health.
Take care of yourself so you can take care of your family.
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