The immune system is the body’s multi-level protection network against potentially injurious bacteria, viruses and other organisms.
A healthy lifestyle helps one’s immune system to be in the finest shape possible to deal with pathogens, but it’s healthier to stop them entering the body in the first place.
The coronavirus pandemic has turned the world’s attention to the immune system. The body’s defence force against disease-causing bacteria, viruses and other organisms that we touch, consume and breathe in every day.
With all the concern about COVID-19 (Coronavirus) and other viral infections like the flu . We need to look at what we can do to hold our natural guard system.
This is the time to stare at your lifestyle and see what you are capable of changing. Proper hand sanitation is the number one technique of control, but what else can you do for betterment?
Let’s take a look at what the functional nutrition approach to immune support looks like:
Let’s Talk Food
Say straight no to – Alcohol, fried foods, sweetened foods or beverages, and over-consumption of food in general.
Alcohol uses up more than a few antioxidants to get correctly detoxified from our body. High sugar or high carbohydrate foods ruthlessly tax our immune system . They can cause inflammation, which increases our body’s consumption of vitamins and minerals.
We have to to keep all the nutritional power in the direction of our immune system for incoming pathogens, such as bacteria and viruses.
Say yes to
Choose local, fresh, natural fruits and vegetables. They have natural Vitamin C, antioxidants, vitamins, and minerals that help out to sustain our immune cells and defend them from getting damaged.
The fiber in vegetables and fruit helps to nourish the beneficial bacteria in your gut, which is where 70 percent of your immune system resides. Vegetables can be cooked or consumed in raw form.
- For finest nutrition aspire for these daily: 2 to 3 cups of colorful vegetables, 2 cups of leafy greens, 1-3 plateful of colorful fruits.
- Mushrooms: Try a diversity of cooked mushrooms . They lend a hand to boost macrophages -immune cells around our nose and mouth. Mushrooms are also a natural source of Vitamin D. Stay away from mushrooms if you have mold allergies or are allergic.
- Make sure to wash all fruit and vegetables because of pesticide and herbicide remains, which can enlarge the need for more antioxidants, vitamins and minerals.
Nuts, seeds, and fat from plant sources are high in minerals such as zinc, copper, selenium, iron, and many other vitamins and antioxidants. Try to take in a small handful of nuts and seeds as a snack daily and try to add a plant based fat to at least 1-2 meals per day such as avocado or olives.
Probiotic foods help to raise the beneficial bacteria counts in the gastrointestinal tract. Probiotics in addition help to maintain your gut-barrier and stay away from “leaky gut.” A good bacterial balance in the gut helps to regulate immunity in rest of the body by managing inflammation.
Prebiotic foods feed the existing flora and help them continue abundant and include bananas, garlic, onion, whole grains, chicory, leeks, beans and legumes, asparagus, and honey
Sleep and Sleep
Experts recommend 7-9 hours for adults, and you may require even more than that if you have chronic health concerns. When our sleep is compromised, we are putting our immune system in risk of not being able to restore itself. Poor sleep quality increases our natural anxiety hormone cortisol, which increases inflammation.
Sleep helps the body repair all cells together with those in the immune system and reduces inflammation that supports your body’s capacity of maintaining good nutritional status.
Poor sleep can also lead to increased appetite and caloric consumption as energy needs.
Light exercise within your ease and ability helps maintain the immune system and flushes the lymphatic system — another source of surveillance for our body. Don’t exceed it, though. Extreme exercise can harm your immune system and cause fatigue.
If you’re involved in extreme training, support your system with your nutrition and other lifestyle measures.
Keep an eye on your stress and take a break once in a while! Chronic stress weakens the immune system and puts you at danger by dropping nutrients needed to hold your healthy cells.
Ideas for reducing stress:
- Limit TV news access, especially if you feel it’s impacting your sleep or stress throughout the day
- Try relaxing exercises such as yoga, swimming, and walking & workout
- Be a Good reader – Read a book, magazine
- Take tiny little nap for relaxation
- Chit chat with friends & dear one
- Conduct positive self-talk
With these tools in hand you should have the assurance and the chance to construct and support your immune system.
While supplements can be helpful, you should converse to an expert first since they will recommend what might help on an individual basis.