4 Things You Can Do to Boost Your Immune System Now
There’s no doubt that your immune system is the most important defense shield that you have, yet so many everyday life hazards can bring it down. Unhealthy habits such as smoking and a lack of physical activity are only some of the main causes of immune system deterioration, but also lacking sleep and being stressed a lot can complement to this effect. Once the immune system is down, it can be pretty hard to bring it back up. However, with the right therapy and some healthy lifestyle changes, you can bring you immunity up to the highest levels, and here are some ways you can achieve this goal.
Stay physically active, no matter what
In busy everyday surroundings, we might find it hard to include regular physical activity in our daily schedules. If you think that simply walking to work and back every day is enough of a workout, well, you might be wrong. The World Health Organization recommends a weekly dose of physical activity for adults that consists of 150 minutes of training. By training, they mean actually getting into your sweat pants and planning a training session that begins with a light warmup and ends with stretching. This is the healthiest way to boost your immune system, and although walking to work also helps, it might not have such a big effect as you wish.
Implement honey in your diet
For those of you who have a sweet tooth, honey is the best possible solution when it comes to immunization. Honey is rich in antioxidants, and this natural product also has anti-bacterial properties. Overall, it can improve your immune system because these properties enable you to fight diseases more efficiently. What you should opt for is raw, organic honey, so go ahead and buy manuka honey in its purest form. Manuka is high in methylglyoxal (MG) which has anti-inflammatory properties, and it also supports healthier cholesterol levels. Mixing a spoonful of honey with lemon juice in a warm glass of water every morning will surely reflect on your immune system after only a couple of weeks.
Boost your vitamin D
It has been shown that vitamin D is strongly connected to the quality of the immune system. D receptors are expressed on the immune cells which are capable of synthesizing the active vitamin D metabolite. Deficiencies in vitamin D have been noticed in autoimmunity and thus the role of this vitamin in the immune system has been examined more carefully. You can boost your vitamin D intake through foods which are rich in amino acids and omega-3s, but this won’t have a significant effect. Exposing yourself to sunlight with adequate UV protection can help more, and taking vitamin supplements is also a good idea.
Don’t underestimate the power of sleep
There’s a reason humans, and many other animals as well, spend half of their lives sleeping. During sleep, we give our body a chance to recover from everyday stress, and sleep deficiency has also been linked to drops in immune functioning. Sleep deprivation and stress overload increase the production of cortisol, prolonged elevation of which suppresses immune functions. Dreaming has been shown to be very important for our immunity, since sleep studies have shown that sleep-deprived subjects tend to make up for the REM stages of sleep over everything else. If you’re chronically under-slept, maybe it’s time for you to make some changes in your life.
Remember that the more healthy lifestyle changes you make, the better the chances that you’ll bring your immune system back to its previous levels of protection. If it doesn’t work in the beginning, don’t lose hope. Sometimes patience is the key to living long and prosper in a healthy manner.