With flu season approaching, our immune systems need all the help they can get. There are many natural ways to stay healthy through this time of coughs, body aches and sniffles. Here are 6 natural immune boosters to keep you kicking this winter.
Eat kiwi Generally when we hear of foods high in vitamin C we think of oranges. Vitamin C is a nutrient that is vital to our health. It is an antioxidant, it can help repair body tissue, and help our body fight off illness. It is good as a preventative measure in fighting illness. The recommended value per day for an adult man is 90 mg/day, an adult woman 75 mg/day, kids (ages 9-13) 45 mg/day, kids (ages 4-8) 25 mg/day and kids (ages 1-3) 15 mg/day. (source) One navel orange has 82.7 mg of vitamin C which is not bad. However, when you're trying to kick your immune system into gear, a kiwi packs a much more powerful punch at 137.2 mg. If you can't find kiwi, eating one cup of red bell peppers will give you 190.3 mg of vitamin C. The human body can not hold much more than 2,000 mg per day of vitamin C so it is not necessary to go beyond that. Small amounts, more often throughout the day is better since vitamin C does not stay in the body for long.
Walk
Ummm, what? Yes, walk! Walk your little butt off. I know you're thinking "well, I already walk every day!" Be that as it may, more walking doesn't hurt! Instead of grabbing that close parking spot at the grocery store, park far away and walk that extra distance. Take the stairs at work. Take a walk around the block when you have time. Take the dog for a walk. Getting your blood flowing by walking contributes to good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. (source)
Make time for friends
I know your curiosity is killing you, right? How can this boost your immune system? Getting away from the usual routine of things more often can reduce stress. Chronic stress suppresses the immune system. If you are one of those people that has laughed until you cried with your friends, even better! Laughing reduces stress hormones and increases endorphins and growth hormones. Endorphins and growth hormones benefit the immune system. (study)
Reduce sugar intake
Most of us know that we should reduce our sugar intake for many reasons. Here is one reason you may not know about. In a study conducted by the American Journal of Clinical Nutrition, it was found that 100 mg of sugar prevented the ability of white blood cells to fight off bacteria for 5 hours. This means that if you were to drink around 3 cans of soda (or something comparable like cookies, pasta, etc.) and your body was exposed to bacteria, you would be more susceptible to illness for up to 5 hours afterward. Reducing your sugar intake throughout each day will help keep your immune system healthy. So, next time remember to turn down that second cookie! (source)Learn the alphabet
Okay, so I had to make this amusing somehow because that's just how I roll. What I mean by learn the alphabet is finding out what vitamins you should consistently consume so that your immune system can work at it's optimal ability. Vitamins A, C (which was already discussed), D and E are great immune boosters. My favorite two vitamins to increase around this time of year are vitamin A and D. It is best to get them from food sources. However, if your diet is not the best then a supplement will suffice. Vitamin A helps the body make certain enzymes that can kill germs entering the body. It can keep the mucous membranes (inner lining of nose, throat, etc.) soft and moist. This helps the body to trap germs more efficiently that attempt to enter the body. Vitamin D can regulate adaptive immune responses. A deficiency in vitamin D can result in autoimmunity and increases susceptibility to illness and infection. Vitamin D is something humans get from the sun. Our bodies were meant to get it this way rather than from food. For those who live in an area like I do (Northeast Ohio), there seems to be limited sunlight and also it's freezing for half the year so I won't be out there enjoying the sun everyday in, say January. Luckily, for us Ohioans (and the like) it is still possible to get adequate amounts of vitamin D through food and/or supplements. I prefer using food over supplements for vitamin D when I'm not getting adequate sunlight. Foods such as fatty fish & eggs contain vitamin D. It is synthetically added to things such as milk, cheese, breads, and cereals. Unfortunately, trying to get vitamin D from some of these sources brings on another host of issues of consuming too much sugar. (source)
Be On Guard
I use essential oils regularly in my home to help combat and prevent illness and have had great success! Essential oils are natural extracts from the seeds, stems, roots, flowers, bark and other parts of plants. Protective Blend is a blend of essential oils that are known for their immune boosting properties. The blend of wild orange, clove, eucalyptus, rosemary and cinnamon essential oils will kick that immune system into gear. Be sure to always look for the CPTG logo (Certified Pure Therapeutic Grade) when purchasing essential oils to ensure their safety and efficiency. There are more well known ways of boosting the immune system that should not be left off the list. These include but are not limited to: making sure to drink adequate water to flush toxins, take supplements if you're not getting proper amounts of vitamins from your diet, get 8 hours of sleep per night, take probiotics, keep the weight off, and wash your hands. These are all things that will contribute to keeping you healthy through this cold and flu season. Now, go out there and put your armor on!
This article is for informational purposes only. It is not intended as medical advice. Please see your healthcare professional if you have any questions regarding your health.
No comments:
Post a Comment