Get Ready to Build Your Immune System Strong
If your immune system is powerful, your mental health will be good. There is a link between immune health and mental health.
The immune system is made up of special organs, cells, and chemicals that fight infection. The whole immune system comprises white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow.
If your immune system is powerful, your mental health will be good. There is a link between immune health and mental health, the question is how you strengthen your immune system?
Several dietaries and lifestyle changes may strengthen your body’s immune system and help you fight against germs, viruses, etc. disease-causing organisms.
FOOD
Food is medicine. There are no magic herbs or vitamins that help automatically fighting with flu, cold, and virus.
You can add some flavors herbs in preparing daily food to improve your immunity. These herbs are ginger, garlic, rosemary, oregano, turmeric Cinnamon, licorice root, etc. if you take citrus ginger, and turmeric it may help keep your immune system strong.
Take the diet rich in wholegrain, fruits, vegetables, fish, olive oil, nuts, etc. Make your diet protein-rich it helps to boost the immune system.
Daily workout
Include daily workout in your regime because it boosts your immune system. Your white cells and antibodies circulate more rapidly to help lowers stress hormones. Brisk walk, running is also good.
At least 30 to 60 minutes of exercise (either vigorous or moderate) most days of the week are helpful. If you exercise vigorously, your body temperature during exercise increases and helpful in killing germs.
You can also do pranayama, and meditation for increasing oxygen circulation.
Good and enough sleep
Doctors recommend 8-hour sleep for a healthy person. Sleep reboot your immune system. If you are sleep deprived, the body secretes cortisol to keep you alert. As you grow old, your sleep becomes less. At the age of 50s your ability to produce melatonin, a powerful sleep hormone, may slow.
Journal sleep.
Delightful laugh
Pleasant laugh is a kind of medicine, works fast to bring your mind and body back into balance. Laughter trigger healthy physical and emotional changes in the body. It strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress.
Wonderful laugh decreases stress hormones and increases immune cells and build antibodies and improve body resistance.
Moderate dose of vitamins & micronutrients
You should include in your diet elements that are rich in vitamins C, D, E, zinc, and other antioxidants.
Zinc
Zn functions as a modulator of the immune response through its availability, and its deficiency causes malfunction of the cell of the immune system Zinc also functions as an antioxidant and can stabilize membranes.
Sources-
Meat Shellfish Legumes, Nuts, Dairy, Wholegrain, etc.
Dose-
Scientific research shows that a dose of 75 mg per day reduced the duration of cold.
Vitamin C.
Vitamin C is vital for your immune system. If a person is taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children.)
Strawberry, papaya, American persimmons are also excellent sources of vitamin C.
Vitamin D
Vitamin D plays an important role besides its classic effects on calcium and bone homeostasis. Vitamin D receptor is expressed on immune cells (B cells, T cells, and antigen-presenting cells) and these immunologic cells can synthesize the active vitamin D metabolite.
Sources:
1 Salmon is a popular fatty fish and a superb source of vitamin D.
According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D or 66% of the DV (Authentic source Food Data Central)
2 Cod liver oil
It’s an excellent source of vitamin D-at about 448 IU per teaspoon It’s an excellent source of vitamin D — at about 448 IU per teaspoon 4.9ml means 56% of DV (data from NIH)
Egg yolk, Mushrooms, fortified food, Cow Milk, Soya Milk.
Dose-
First, you have to get your blood level tested if it is in the range 20–39ng/ml, the recommended daily supplement of about 600–800 IU is fine. If it is low, you can consult your doctor for further directions. People at the ages of 65 and 79 who followed a Mediterranean diet, along with taking a daily 400 IU vitamin D supplement for a year is good to prevent them from cold, flu or other viruses British Medical Journal studies 2017 revealed that moderate daily dose of vitamin D may offer protection from infection and inflammation.
Vitamin E
Vitamin E is a vital nutrient for keeping good health, and it’s found in a variety of foods and supplements. You best consume this vitamin through a healthy diet.
Sources:
Key dietary sources of vitamin E are nuts, such as almonds, peanuts and hazelnuts, and vegetable oils, such as sunflower, wheat germ, sunflower, corn, and soybean oils, sources- U.S. National Library of Medicine (NLM).
Doses
Vitamin E is 15 mg or 22.4 IU for people over age 14 and for lactating women 19mg or 28.4 IU.
Other suggested dietary food
Wholegrain food, fermented foods, such as yogurt fibrous food, salads in your daily diet help build up the good bacteria in your gut, healthy gut improve your immune system.
Include these habits in your routine
Apart from above if some common measures like following a strict daily routine, maintaining hygiene, washing hands properly, removing shoes outside of your house, changing clothes after your out visit, keeping away stress, performing religious work/charity work, are observed, helpful in boosting your immune system.
Conclusion
You can’t build your defense mechanism strong overnight. Cultivate agreeable habits follow them persistently to keep your immune strong and help maintain good health.
Written By — Life Coach Vinayam
PhD Holder, A strong writer has extensive experience in writing, with a passion for poetry, storytelling, writing articles, Content curator, Mentor, life coach.Please leave your comments or additional thoughts, describing your own views on the topic.
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