Understanding The Immune System
Disclaimer – Please Read
Your immune system is essential for disease prevention and defence. Our lifestyles typically dictate the health of our immune systems, and if you want to improve this vital component of your body, you must be willing to make some difficult transitions. Understanding what your immune system does and how it works is the first step in boosting it. We have a chapter on this that explains everything in an easy-to-understand manner. Once you’ve learned how your immune system protects you, the easier it will be for you to make any change.
Some things in life are bad for your immune system, and if you do them, you should stop. It should come as no surprise that smoking and drinking alcohol are high on the list. But there are some other things you should avoid as well, which we will go over in detail. The right diet will provide your immune system with the nutrients and vitamins it requires to stay healthy and work hard for you. Changing your diet is a big step, but if you’re eating the wrong foods, you should do it for the sake of your immune system. There are supplements available that can provide essential vitamins and minerals that your diet may not be able to provide.
Stress can have a negative impact on your immune system, and we have an entire chapter dedicated to reducing stress in your life. Exercising on a regular basis and getting enough sleep are also essential, and we will cover both of these topics for you. Another thing that will help your immune system is keeping your body free of toxins, and we have some great detoxification techniques for you in this guide. Finally, we’ll go over why essential oils are good for your immune system and which ones to use.
Why Would You Need to Boost Your Immune System?
Do you ever notice that when the colds and flu go around, you seem to get them while others around you don’t? If this is the case for you, you should definitely work on strengthening your immune system.
During the winter months, when colds and the flu are at their peak, most people appear to pay more attention to their immune systems. But you must understand that your immune system works tirelessly for you every day of the year, and it does much more than protect you from colds and flu.
Immune Systems are Precious
Every single one of us has a wonderful thing called an immune system that is designed to keep us healthy and well. It protects us 24 hours a day, seven days a week, without our knowledge. As you will see later in this guide, there are several things you can do to boost your immune system.
However, there are a number of things that can harm your immune system and impair its ability to protect you from bacteria, pathogens, and viruses. At the time of writing, the world is in the grip of a coronavirus pandemic, so having a strong immune system is critical.
Is Your Immune System Weak?
Many people have weakened immune systems and are unaware of it. If you do have a compromised immune system, you must act quickly. There are a few indicators that your immune system is weak that you should be aware of:
Immune System Weakening Diseases
Some diseases can cause your immune system to deteriorate. AIDS and HIV are two of the most well-known examples. These are auto-immune diseases that, if not treated properly, can severely damage your immune system.
Some cancers will also wreak havoc on your immune system. There are also people who are born with immune system disorders that cause them to be more deficient than others. There was no cure for this type of disorder at the time of writing, so anyone who has it must live with it for the rest of their lives.
Having The Same Infections Over and Over Again
If you get the same infections on a regular basis, this is a clear indication of a weakened immune system. These infections will only occur a few times in the lives of people who have normal or strong immune systems.
To be more specific, do you frequently get strep throat or pneumonia? If this is the case, it is likely that your immune system is weaker than it should be. Another sign is that you have frequent digestive issues.
More common ailments, such as diarrhoea, a lack of appetite, and stomach pains on a regular basis, may also indicate a weakened immune system. Because your digestive system receives a large portion of your immune system’s attention, if things aren’t going well there, your immune system may be compromised.
Low Levels of Energy
Low energy levels in some people are an indication of an immune system weakness. This is because your body expends far more energy than it should in order to ensure that your immune system works as hard as possible for you. If you are sleeping well, a weakened immune system could be the cause of your low energy levels.
Can You Boost Your Immune System If You Are Sick?
Yes, you absolutely can and must. While you are sick, your immune system is still working hard for you, not only fighting the illness you have but also preventing the emergence of new diseases.
As a result, it requires all of your assistance. If you follow all recommended practises and you become ill, this does not imply that the practises are flawed. It simply means that something slipped through the cracks, and you must continue your good work even if you are sick.
Obtaining a Blood Test Will Assist in Determining Your Starting Point.
If you are concerned about the state of your immune system and do not want to put it to the test by being exposed to a disease then consider a blood test specifically for your immune system. The immune system blood test will determine the number of white blood cells in your body. This is critical because white blood cells fight diseases and remove certain cells to protect you. If your white blood cell count is low, your immune system will be compromised.
A blood test will also look for antibodies or immunoglobulin. These are essential for your immune system because they are proteins that are specifically designed to attack various diseases. If you are pregnant, you can get a blood test to see if your unborn child has an autoimmune disease. If this is the case, treatment can be given; otherwise, a child may be in grave danger. Because autoimmune diseases can be transmitted through the blood, genetics is frequently involved.
To effectively boost your immune system, you must first understand where you are starting from. Do you have a normal immune system for your age (your immune system deteriorates as you get older) or do you have a weak immune system right now?
How Does Your Immune System Work?
You don’t have to be a doctor to understand this section. We’ve kept it as simple as possible so that anyone can understand what their immune system does and how it works.
What is the function of your Immune System?
Your immune system’s purpose is to protect you from foreign invaders that can harm you. These foreign invaders are referred to as “antigens.” A parasite, bacteria, fungi, or viruses can all be antigens.
When these antigens are found in your body, they activate your immune system. Once activated, your immune system will do everything in its power to destroy these antigens through a variety of means. It truly is an amazing system that you must use for the rest of your life.
Your Natural Immune System
The human immune system is classified into two types:
Consider your innate immune system to be the “first responder” to any antigens that enter your body. Your innate immune system is made up of your skin, immune system cells, and certain chemicals in your blood.
Your skin is truly your first line of defence because it acts as a barrier on the surface of your body, preventing bacteria and viruses from entering. If you’re wondering why there’s so much emphasis on hand washing during the coronavirus pandemic, it’s because it’s a way to kill antigens before they enter your body.
Cells of The Immune System
Immune cells are essential components of your immune system. When it comes to defending against specific antigens, some of these cells are more selective than others. Immune system cells are classified into three types:
- T Cells
- B Cells
T cells function to regulate your immune cells. It has the ability to either activate or deactivate cells. T cells will kill abnormal cells or those infected with antigens in your body. They are known as “killer cells.”
Your immune system’s B cells will produce the necessary antibodies. Antibodies are proteins that exist solely to destroy antigens in your bloodstream. B cells play an important role.
Phagocytes are larger white blood cells that eat antigens. Phagocytes can be found in both tissue and blood. If you notice any inflammation in your body, it is very likely caused by phagocytes. When your immune system needs to send phagocytes to a specific part of your body, inflammation can occur to increase blood flow.
Your adaptive immune system plays a critical role because it remembers previous antigen attacks. It employs this knowledge to more effectively attack the same antigens.
As a child, you will have received at least one vaccine. Vaccines work by activating your adaptive immune system, so that when one of the antigens in the vaccine is encountered again, your immune system will know how to deal with it most effectively.
Your adaptive immune system will recognise specific antigens and send the appropriate immune cells to destroy them. This is a quick and effective method for preventing antigen build-up in your body.
Your lymphatic system is another important system in your body that aids in the prevention of illness. It is made up of nodes, vessels, and tissues that help your body eliminate toxins and other potentially harmful substances.
Lymph fluid is circulated throughout your body by your lymphatic system. This consists of white blood cells (similar to the B cells and T cells we discussed above).
Things To Avoid To Protect Your Immune System
The key to strengthening your immune system is to live as healthy a lifestyle as possible. Many people will adopt a healthy lifestyle when they are sick, but we strongly advise that you adopt a healthy lifestyle all of the time to avoid getting sick in the first place.
Nobody said it was going to be simple. If you are currently living an unhealthy lifestyle, it will take a lot of effort and persistence on your part to make the transition to a healthy lifestyle.
You now understand how important your immune system is to your overall health and well-being. So keep this in mind as you eliminate the bad and incorporate the good. A healthy lifestyle is beneficial not only to your physical health but also to your mental health.
We’ve looked at things that can weaken your immune system, such as auto-immune diseases. These can be treated and will aid in the development of your immune system. There are some other things you should avoid if you want to protect your immune system, so let’s take a look at those.
Didn’t you just know this was going to come up? Smoking poses numerous health risks, including heart disease, cancer, and general poisoning of the body. However, smoking can seriously harm your immune system.
Smoking can cause significant damage to your lungs, and if your immune system is attempting to fight off a respiratory disease (such as the coronavirus), you will be unable to do so as effectively as a non-smoker.
Smoking can also reduce the number of white blood cells in your body, which is an important component of your immune system. With fewer white blood cells, your immune system is less able to defend you against antigens. Cigarette smoking, in fact, can completely stop the production of white blood cells due to the antibodies it produces.
We understand that quitting smoking is difficult, especially if you have done so for a long time. However, it is critical that you do this for the sake of your immune system.
This is something else you expected to see in this section, wasn’t it? People drink for a variety of reasons and in varying quantities. Worryingly, even a small amount of alcohol can reduce the number of white blood cells in your body.
If you drink frequently or in large quantities, your immune system will suffer. The more you drink (or the more frequently you drink), the lower your white blood cell count will be, and you know how important these are for protection.
Drinking alcohol can not only reduce the number of white blood cells in your body, but it can also drastically alter their performance. They may stop trying to fight antigens, leaving you vulnerable to a variety of diseases and infections.
The good news is that if you stop drinking, your immune system will be able to recover and return to its normal state. Simply cutting back on your alcohol consumption can do wonders. Again, quitting drinking is not an easy task. Begin by reducing your intake and work your way up. When someone invites you for a drink, remind yourself how important your immune system is.
Many people nowadays lead excessively sedentary lives. They sit in their car on their way to work. When they arrive at their office, they spend several hours in front of a computer screen. Then they sit in their car on the way home, and when they get home, they sit on the couch in front of the TV.
There are two major issues with sedentary lifestyles:
- Potential high blood pressure
- Potential increase in cholesterol
Your immune system collaborates with your heart to form a strong barrier against disease. As a result, it is critical that you do everything possible to keep your heart as healthy as possible. Many people today have to work jobs that require them to sit in front of a computer screen for several hours each day. If you find yourself in this situation, take regular breaks and stretch. Daily exercise is also essential, as we will discuss in a later chapter.
This is another thing that is easier said than done, but you must reduce your stress levels as much as possible. It is a mistake to believe that stress only has an impact on your mental health. Stress can also lead to a variety of physical issues. Another factor that can reduce the number of white blood cells is stress. When you are under a lot of stress, your body produces more hormones than usual, and some of these hormones can impair white blood cell production.
If you are a chronic stressor, this will almost certainly raise your blood pressure and have a negative impact on your digestive system. To protect your immune system, it is critical that you pay attention to both your mental and physical health. There are numerous stress-relieving techniques available. In a later chapter, we will go over ways to relieve stress in greater depth. All of your efforts to strengthen your immune system can be undone if you are constantly stressed.
Lack of Sleep
If you don’t get enough sleep every day, it can have a negative impact on your immune system. When you don’t get enough sleep, you may find that you get sick more frequently and it takes you longer to recover. Your body produces cytokines while you sleep. These are small proteins that will assist the other cells in your immune system in performing their functions more effectively. During sleep, hormones are also produced that help your white blood cells adapt to how they fight antigens and deal with them more effectively.
If you’re having trouble sleeping at the moment, making a consistent schedule will help. This entails going to sleep at the same time every night. Your body will adjust and you will find it easier to fall asleep when the time comes. We’ll go over sleep in greater depth later.
Eating The Wrong Foods
Nowadays, far too many people eat the wrong foods. There is far too much processed food available nowadays, which can cause inflammation in the body. Our best advice is to avoid foods in cans or boxes because they are likely to be high in salt and sugar.
To protect your immune system, if you eat a lot of junk food, you should switch to a diet based on whole foods. Sugary foods should be avoided at all costs because they can harm your metabolism and cause chronic illnesses that weaken your immune system.
Immune Boosting Foods
The food you eat is extremely important for your body and immune system. Eating the right foods provides your body with the majority of the antioxidants and nutrients it requires. A good diet for boosting and maintaining your immune system will always include the right fruits and vegetables, for example. Your diet should include vitamin A, vitamin C, vitamin D, vitamin E, and selenium. These are extremely unlikely to be found in processed foods unless they have been enriched with them. It is far better for you and your immune system to eat whole, fresh foods.
Citrus fruits, nuts, and leafy green vegetables are all good examples. These foods are high in antioxidants and nutrients, which are essential for boosting your immune system. As a result, in this chapter, we will specifically point out the best foods for you to consume in order to boost your immune system.
Do you regularly include fish in your diet? If not, you should consider it. The reason to include fish in your diet is that it is a good source of selenium. This is especially true for tuna, which has the highest levels. Other types of fish and seafood contain selenium as well, so mix it up for variety. Salmon is a great fish to eat to boost your immune system. Salmon contains a high concentration of omega-3 healthy fat, which has been shown to boost the immune system and lower the risk of heart disease.
Brazil nuts are another excellent source of selenium. You need a lot of selenium in your diet because it is a powerful antioxidant that helps your immune system. A single Brazil nut contains more than the recommended daily amount of selenium.
Sunflower seeds have a high vitamin E content. An ounce of sunflower seeds contains more than 75% of the daily recommended amount of vitamin E. You require vitamin E because it is another potent antioxidant that helps your immune system.
Many people eat lentils as a substitute for meat or fish, but they can be incorporated into any diet. A single cup of lentils contains a good amount of selenium as well as nutrients to help strengthen your immune system, as well as protein and fibre.
If you eat the right kind of yoghurt, you will introduce good bacteria (yes, there are both good and bad bacteria) into your body, which will fight the bad bacteria and aid in digestion.
Carrots are a tasty vegetable that is high in zinc as well as vitamins A, B, C, and E. Zinc has been shown numerous times to be beneficial to our immune systems. In fact, a zinc deficiency in your body will weaken your immune system.
Garlic is another food that contains a lot of zinc. There has been a lot of research done on garlic, with some researchers claiming that it is a good way to keep the common cold at bay. According to some studies, people suffering from cancer were able to boost their immune systems by consuming garlic.
You’ve probably heard that broccoli is good for you, and you’re right. It contains phytonutrients, which can significantly boost your immune system. Broccoli contains one-third of your daily vitamin A requirement and is high in antioxidants.
Spinach contains a lot of vitamin C as well as some vitamin E. Keep your spinach raw to get the most nutrients out of it. You can easily incorporate spinach into a sandwich or salad.
This is yet another delicious vegetable that will provide a good source of vitamin A. A single serving of sweet potato contains more than three times the daily recommended amount of vitamin A. It also contains other antioxidants that are beneficial.
You may already be aware that vitamin C is necessary for a healthy immune system. Citrus fruits are high in vitamin C. To get your daily dose, eat an orange or a grapefruit for breakfast and then add some sliced lemon to your water.
Watermelons are not for everyone, but they do contain a lot of nutrients that can help your immune system. Watermelons also contain potassium, which is necessary for the proper functioning of the body. It also contains vitamins C and A.
Blueberries contain a high concentration of antioxidants. They are, in fact, higher in antioxidants than any other fruit or vegetable. Blueberries are excellent for immune system support and can help to reduce the risk of heart disease, cholesterol, and even cancer.
Pomegranates contain a high concentration of essential nutrients. They contain a wide range of antioxidants and also help to fight inflammation, which is beneficial to your immune system.
Mushrooms are delicious and can help to boost your immune system. The Agarikon and Reishi mushrooms have been studied and found to have a positive effect on the human immune system. According to these studies, Reishi mushrooms can interfere with a virus attacking the body and reduce its ability to multiply by attaching to cells. The Agarikon mushroom is an antibacterial agent with anti-inflammatory properties.
Turmeric is a delicious spice that you can easily incorporate into your cooking. Turmeric has the ability to poison cancer cells while also reducing inflammation.
Supplements To Boost Your Immune System
Your immune system is a complex network of cells, chemicals, and processes that work together to protect you from antigens. It is critical that you do everything possible to boost and maintain your immune system levels in order to prevent disease. In this section we’ll look at how to use supplements to give your immune system a healthy boost.
Please keep in mind that taking supplements is not guaranteed to prevent diseases and is extremely unlikely to cure any diseases that you may currently have.
One of the most important nutrients for the proper functioning and overall health of your immune system is vitamin D. It is a fat-soluble substance that boosts the fighting abilities of macrophages and monocytes, which are white blood cells. The majority of people simply do not get enough vitamin D. It is possible that a lack of this vitamin will have a negative impact on your immune system. A lack of vitamin D can increase your susceptibility to respiratory infections such as the flu.
A number of studies have shown that taking vitamin D supplements can improve immune system response. According to some recent studies, vitamin D supplements may provide additional protection against respiratory infections. In 2019, a review of studies involving over 11,000 people revealed that taking vitamin D supplements significantly reduced the risk of a respiratory infection in people who were vitamin D deficient, as well as the risk of infection in those who had adequate levels of vitamin D.
Many people take vitamin C supplements because they know it helps their immune system. Vitamin C helps immune cells function properly and improves their ability to fight off antigens. Vitamin C also plays an important role in cell death. This is critical because dead cells must be removed and replaced with new cells in order for your immune system to remain healthy. It is also a potent antioxidant, assisting in the prevention of oxidative stress damage.
A large review of case studies involving over 11,000 participants discovered that taking vitamin C supplements on a regular basis reduced the duration of the common cold by 8% in adults and 14% in children.
Zinc is an essential mineral for the proper functioning of your immune system. Many supplements contain zinc because it is essential for immune cell development and inflammation response. You definitely don’t want to be zinc deficient because it will weaken your immune system. However, more than 2 billion people worldwide suffer from zinc deficiency, which is especially prevalent in the elderly.
Many studies have shown that taking zinc supplements can help protect against respiratory infections. It can also help those who are already sick. A 2019 study of over 60 children in the hospital with a respiratory infection discovered that increasing zinc intake by 30 mg per day reduced their length of stay by 2 days on average.
Selenium, as a powerful antioxidant, is essential for the health of your immune system. It is also necessary for your overall health and well-being. As an adult, you should consume 55 micrograms of selenium per day. Viruses thrive in people who are deficient in selenium and vitamin E, according to several studies. There is a good chance that taking selenium supplements will boost your immune system while also reducing inflammation.
For a long time, people have used black elderberry to treat infections. Several test tube studies have revealed that elderberry extract has potent antiviral and antibacterial properties that can combat pathogens (antigens) that cause respiratory infections. It has also been shown in studies to improve immune system response and reduce the severity and duration of colds.
A recent review of four studies with 180 participants discovered that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections. Elderberry supplements are available in both capsule and liquid form.
Vitamin E, like selenium, is a powerful antioxidant. It will boost your immune system and aid in the fight against disease-causing antigens. As an adult, experts recommend a dose of 15 mg of vitamin E. If you are deficient in vitamin E, supplements may be beneficial.
Medicinal mushrooms have been used for disease prevention and treatment since ancient times. Many different types of medicinal mushrooms have been studied to determine their potential for immune system boosting.
According to the findings of these studies, there are over 270 different types of medicinal mushrooms that have the potential to boost the immune system. You’ve probably heard of some of the more well-known types, such as:
- Turkey Tail
- Lion’s Mane
A study was conducted with 79 adult participants who were given cordyceps mycelium culture supplements. It was discovered that this resulted in a significant 38 percent increase in their natural killer cells, which are a type of white blood cell that protects people from infections.
Keep Immune Levels High – Reduce Stress
Stress is detrimental to your immune system and can contribute significantly to the onset of illness. One in every three people nowadays reports feeling extremely stressed in their lives. If this is true, they are more likely to become ill because stress weakens their immune system. When you are stressed, your immune system’s ability to protect you from harmful antigens is reduced. You must do everything possible to avoid stress. The less stress you experience in your daily life, the stronger your immune system will become.
When you are stressed, your immune system’s ability to protect you from harmful antigens is reduced. The less stress you experience in your daily life, the stronger your immune system will become. We have a few suggestions for you and encourage you to implement them in order to reduce stress in your life. The first of these focuses on your diet.
Reduce Coffee and Sugary Drinks
The majority of people in the United States and some other Westernized countries consume far too much coffee. When people are stressed, they often reach for coffee. However, if you consume too much caffeine, your adrenals will be suppressed, which will usually exacerbate the problem.
Introducing a lot of sugar into your body through sodas and other sugary drinks will not help your stress situation either. When you are stressed (or at any other time), it is far better to drink healthy warm teas. Healthy teas can assist you in relaxing and reducing stress. These restorative teas taste delicious and will benefit you throughout the day. You can get some delicious infusions, such as lemon and ginger, to help you deal with stress.
Avoid White Carbohydrates
We’re talking about foods made from refined white flour, like white pasta, processed cereals, and white bread. Many of these products are high in sugar, salt, and other preservatives. These will not assist you in reducing your stress.
To get your carbohydrates, you should eat fresh vegetables and fruits instead. You will get good doses of antioxidants and probiotics that will help you relax if you choose the right ones, as mentioned above.
Select The Right Protein
When you are stressed, it can cause blood sugar imbalances, and protein has a stabilising effect on your blood sugar. When you eat the right proteins, you will have more energy, less mood swings, jitteriness, and agitation, sharpen your brain, and sleep better.
We’ve already discussed the benefits of eating fish, but you can also include other high-protein foods in your diet, such as:
- Green peas
- Organic chicken
- Grass fed meat
- Natural yogurt
- Organic eggs
- Nut butters
Making dietary changes is just one positive thing you can do to relieve stress, there are other ways too.
Mastering the art of mindfulness meditation is one of the most effective ways to relieve stress quickly. When you are able to leave all of the stresses of the day behind and focus on the present moment, your stress will quickly dissipate. Many people believe that mindfulness meditation is difficult to practise. They have visions of learning difficult yoga poses and sitting in a trance for hours on end. This is not the case at all.
Here’s a quick mindfulness meditation practise you can try right now. This does not necessitate the use of any special equipment, such as a bench or couch. Simply find a suitable location and devote some time to the practise.
All you have to do here is concentrate on the present moment. When you do this, you can let go of any judgement. If your mind wanders, simply bring it back to the present moment. It will take some practise, but it will become second nature to you in no time.
Make use of a firm and comfortable seat, and pay close attention to your legs. Make sure the bottoms of your feet are flat on the floor. Maintain a straight upper body without becoming stiff. Follow your spine’s natural curvature.
Keep a close eye on your breathing. Concentrate on the sensation of breathing and notice how the air moves through your mouth or nose, as well as how your chest rises and falls as you breathe.
Positive Mental Attitude
According to numerous studies, positive people are less likely to be sick and have health problems than negative people. Optimists have much stronger immune systems than pessimists. If you are a pessimist, it will take time and consistent effort to shift to a positive mindset. However, it will be worthwhile because you will reduce your stress levels while also benefiting your immune system.
It is critical to consider how you react to events in your life. If you see everything in a negative light, you are more likely to experience stress. In contrast, if you have a positive attitude, you will handle situations in life much more calmly. Practicing gratitude is one of the most effective ways to shift to a more positive mindset. Consider all of the people and things in your life for which you are grateful. For example, you can be thankful that you are alive, that you have family and friends, that you have a roof over your head, and that you have food to eat.
Every day, write down three things for which you are grateful. Another effective method for adopting a more positive attitude is to write positive affirmations and read them aloud each day. These statements could be something like, “I can do anything I set my mind to” or “every day I get better and better in every way.” Try it, they’re really effective.
Sleep And Exercise
There have been numerous studies that show a link between exercise and a healthy immune system. According to these studies, exercising on a daily basis can boost your immune system over the course of your life. One of the additional benefits of daily exercise is that it reduces the effects of ageing. When you develop the habit of regularly exercising, you will be laying the groundwork for a healthy immune system as you age. Older people’s immune systems tend to be weaker, but if you’ve always exercised regularly, this shouldn’t be an issue.
Start With An Easy Exercise
Walking is an excellent form of exercise. A daily 20- to 30-minute walk can do wonders for your immune system. It can be difficult to do this at home, but you could walk around your yard for a few minutes every day, for example. Pilates or yoga are both activities that you can do at home. There are numerous videos on YouTube, for example, that will show you the fundamental moves, and this is a good place to begin. Once you’ve mastered the fundamentals, you can progress to more advanced exercises.
Yoga, in particular, will assist you in strengthening your immune system. Not only that, but it’s a great form of exercise because it forces you to move your body. You can stimulate the growth of your T cells by holding the Cobras pose for three deep breaths. As you gain more yoga experience, you can branch out and try the “legs up the wall” pose. This is beneficial because it promotes lymph drainage and increases blood circulation, allowing you to relax and reset your nervous system.
Stretch Every Day
Your immune system will always perform better when you are relaxed, which you can achieve by performing simple stretching exercises every day. Every morning, we recommend that you stretch for about 10 minutes as soon as you get out of bed. The “forwards fold” is a stretch that we highly recommend. This can significantly boost your immune system because it forces blood flow into your sinuses, releasing any congestion.
There are many different stretches that you can do that are very simple. Look online for ideas to get you started. Stretching does not have to be done for an extended period of time to benefit your immune system. Stretch twice a day, in the morning and evening.
Sleep and Boosting Your Immune System
There are few things better than a good night’s sleep to help your immune system fight off any antigens. It is critical that you get enough sleep because you need to produce the appropriate levels of cytokines, which you can only do while sleeping. This protein also aids in the reduction of infections and inflammation. When you get a good night’s sleep every night, your immune system will be in top shape to protect you from viruses and bacteria. As an adult, you will require between 7 and 9 hours of sleep per night in order for your body to regenerate properly.
We understand that it is not always possible for you to get this much sleep each night. If you don’t get enough sleep, try taking a couple of 30-minute naps during the day to compensate. If you have trouble sleeping, we have some helpful advice for you. You must heed this advice because if your body is deprived of sleep, your immune system will be unable to function properly.
Create a Routine
It is certainly possible to trick your body into sleeping at the same time every day. Do you get tired around the same time every day? If this is the case, you should go to bed shortly before this time. You should establish a routine so that you can complete all of your tasks before your scheduled bedtime. You can set an alarm to remind yourself that it is time to get ready for bed if necessary.
It is not difficult to develop a sleeping routine in your life. When you do this, you will be aware that at a specific time each day, you can disconnect from all of the stresses of the day and gradually encourage your body that it needs to shut down and rest.
Prepare For Sleep
You must create an appropriate sleeping environment. Examine your bedroom to see if it is comfortable enough for you. If your bed isn’t very comfortable, consider purchasing a new one that is. Good pillows are also essential. When you are uncomfortable, it can be difficult to fall or stay asleep. What kind of noise levels do you have in your bedroom? What is the temperature of the room? Some people find that having a constant noise in their bedroom, such as a white noise machine or even a simple fan, helps them sleep.
Using essential oils on your pillows can also aid in brain relaxation. We recommend that you turn off any electronics in your bedroom, such as a television, or move it to another room entirely. Turning on the television will not help you sleep because it will stimulate you instead. Avoid coffee or anything containing caffeine for at least 3 hours before going to bed. It is also advised that you avoid eating large meals three hours before going to bed. Because these things work, you must be patient and persistent with them. You will soon discover that you are sleeping well each night.
Detox For A Stronger Immune System
When your body is free of toxins, your immune system performs at its best. This is because it works much less hard when there are no toxins to contend with. As a result, there is a stronger fight against antigens that can cause disease. Detoxifying your body is the process of getting rid of anything that your cells don’t need. This could be a harmful substance or something that prevents your cells from functioning properly. In this chapter, we will provide you with six simple methods for detoxifying your body naturally.
Use Pure Water
Drinking pure water is one of the best ways to perform a natural body detoxification. To ensure that all of the toxins are flushed out, you must drink a lot of water. The “pure water” is the most important part of this. This means only plain water, no carbonated water, and no sugary drinks or coffee.
Water is required for your body to function properly. So, if you give it pure water for a period of time, it will easily absorb it and then eliminate any toxins that are present through bodily fluids such as sweat and urine.
Warm Water With Lemon
Keeping with the water theme, it is a good idea to drink warm lemon water first thing in the morning. In fact, you can drink it at any time of day. Warm lemon water is very effective at breaking down those unwanted toxins and assisting your body in eliminating them completely.
Warm lemon water is a natural diuretic that will help clean out your urinary tract. It will also detoxify your liver and provide a much-needed boost to your immune system due to the nutrients it contains.
The Right Kind Of Foods
Eating the right foods has been a recurring theme throughout this guide, and for good reason. When you eat the right foods, your body will naturally detoxify. As a result, make sure your diet includes plenty of fresh fruits and vegetables, as well as algae. There are super foods that help your body eliminate heavy metals and toxic chemicals. Among these superfoods are:
- Blue-green algae
Fasting is another natural and effective way to detox. This takes into account both how and what you eat. For example, you could follow a regimen in which you only consume liquids for 12 hours or more, as this will significantly reduce your body’s toxicity levels.
It may seem strange to think of regular exercise as a way to detoxify your body, but it works. The key here is to break a sweat while exercising. Sweating in this manner will assist you in eliminating toxins much more easily. Sweating after exercise can help you get rid of toxins like arsenic, cadmium, and mercury.
This is an alternative method of detoxing your body that you may not have considered. When you meditate, you improve your blood circulation. You will also increase your metabolism, and meditation is beneficial to your cardiovascular system.
Another excellent way to detoxify your body is to breathe as much fresh, clean air as possible. If the coronavirus pandemic is still active, this may be difficult to accomplish right now. However, if you are able to go outside again, choose a location with clean air. You can always improve the air quality in your home and at your workplace. Plants can be added to your environment to help clean the air. It is critical to keep your home as dust-free as possible.
Make sure to service your home HVAC system on a regular basis, which includes cleaning all of the air ducts. Toxic substances can easily form in your heating and ventilation system, and here are a few examples:
- Pet hair
If you have a high concentration of these substances in your air ducts (which is likely if you haven’t cleaned them in a long time), they can make your home toxic. So the message is clear here. Toxins in your body and environment must be eliminated in order for your immune system to be able to fight those pesky antigens. Detoxifying your body is simple, so do it on a regular basis.
Essential Oils For Boosting The Immune System
Did you know that essential oils have been used for disinfecting and healing for hundreds of years? They have, for the simple reason that an essential oil is an aromatic chemically active compound derived from plants. The majority of people believe that essential oils are only used for pampering. There are products that you can add to your bath water, as well as essential oil-based household cleaning products and candles, to name a few. There has been a lot of research done on essential oils, and the conclusion so far is that they have immune-boosting properties. Many people swear by them during the winter when the cold and flu season is at its peak.
The essential oils were created to protect the plants from which they were derived. So it’s not surprising that they can help our immune systems as well. A variety of essential oils will boost your immune system’s response to eliminating disease-causing antigens and bacteria. Some of their immune-boosting properties are as follows:
There are additional advantages to using essential oils. Lavender essential oil can help you sleep better. Jasmine can be used to alleviate anxiety and stress. The following are the best essential oils to use to boost your immune system:
You probably heard about it in school when you were learning about Jesus’ birth and the three wise men bearing gifts. Frankincense is an extract from the Boswellia tree, which is well known for its anti-inflammatory properties around the world. Because of four acids found in the tree, frankincense can help your body’s many inflammatory pathways. AKBA (acetyl-11-keto-β-boswellic acid) is the most potent of these acids.
Several scientific studies have found a direct link between frankincense’s ability to reduce inflammation and a stronger immune system. When applied topically, frankincense boosts the immune system and reduces inflammation. It also hastens healing and tissue remodelling. Frankincense also contains powerful antioxidants that protect your immune system from a poor diet, industrial toxins, and environmental pollutants. It’s a fantastic essential oil.
Eucalyptus has long been used as a decongestant and can be found in many cold and flu remedies. It contains the compound 1,8-cineole, which has powerful antioxidant, anti-inflammatory, and antibacterial properties. A study published in the journal Clinical Microbiology and Infection discovered that eucalyptus had different antibacterial effects on a variety of infectious bacteria in the respiratory tract. This included streptococcal strains.
According to other studies, simply inhaling eucalyptus fights bacteria that cause Staphylococcus aureus and tuberculosis. Eucalyptus can also boost your innate immune system by improving phagocytic response to pathogens.
You’ve probably heard of oregano because it’s popular in Mexican and Italian cooking. However, it also has strong antibacterial properties due to the high levels of two active compounds found in it, thymol and carvacrol. Because they make the membranes more permeable, these will kill bacterial cells. When this happens, harmful bacteria are compromised, and they leak critical molecules for survival. Oregano oil has been shown in tests to kill E. coli, Salmonella, and a variety of Staphylococcus bug types.
According to a 2017 study, oregano essential oil has very good antioxidant properties that help to boost the immune system. Oregano also inhibits the growth of viruses such as norovirus, antibiotic-resistant herpes, a variety of respiratory viruses, and rotavirus.
Thyme, like oregano, is high in thymol. This can help to alleviate coughing symptoms associated with a variety of respiratory infections. A study that combined thyme and ivy discovered that it reduced more than 68 percent of coughing fits in people with acute bronchitis.
However, thyme does more than just alleviate symptoms. Thyme essential oil has a high level of antimicrobial and immune activity. It has been shown in studies to be effective against a variety of bacteria, including treatment-resistant strains like MRSA.
To summarise, there are numerous proven methods for developing the strongest immune system possible, which will provide you with the greatest protection against disease. They are as follows:
Understand The Benefits
It is critical that you understand the benefits of making the necessary lifestyle changes that will result in a healthy immune system. Your immune system is essential for protecting you from disease, and it is extremely valuable, so you must do everything in your power to keep it strong.
Know Your Immune System
Knowing what your immune system does and how it works to protect you is important because it will motivate you to make the lifestyle changes that you know will strengthen it. Some of these changes will be difficult for you, but they will be worthwhile. You don’t have to be a doctor to understand how it works; simply be aware of your innate and adaptive immune systems, as well as the role of your lymphatic system, and how they all work together to keep you safe.
Avoid Compromising Your Immune System
There are some things you may be doing right now that are compromising and weakening your immune system. Excessive smoking and alcohol consumption should be avoided because they will weaken your immune system over time. Avoiding stress will undoubtedly aid in the protection of your immune system. Nowadays, most people lead sedentary lifestyles, which can be detrimental to your immune system. It is also important to avoid eating the wrong foods and not getting enough sleep.
Eat to Boost Your Immune System
The food you eat is critical to the health of your immune system. Your food provides the nutrients and antioxidants that your immune system requires to function properly. Changing to a diet high in fruits and vegetables is the right thing to do.
Your diet should include adequate amounts of vitamins C, D, and E, as well as selenium. These vitamins are not found in processed foods, so cut them out of your diet.
Supplement to Boost Your Immune System
Today, there are a variety of supplements available to help strengthen your immune system. Look for supplements high in essential vitamins C, D, and E, as well as zinc and selenium. You should look into black elderberry, as well as medicinal mushrooms like reishi and cordyceps.
There is a lot of evidence that shows stress is bad for your immune system. You can’t get rid of stress completely, but you can do a lot to reduce it. Reducing your intake of caffeine, sugar, and white carbohydrates is a simple step to take.
Mindfulness meditation is an excellent stress-reduction technique because it forces you to live in the present moment. It is simple to implement and extremely effective. You can also work on developing a more positive outlook in your life, as negativity increases stress.
Exercise and Sleep
Regular exercise is an excellent way to keep your immune system in good shape. If you are not currently exercising on a regular basis, you can begin slowly and gradually increase your activity level. Change your routine to ensure that you get enough sleep every night. You can create a new routine to trick your body into wanting to sleep at the same time every day.
When your body is free of toxins, your immune system will function much more effectively. This is due to the fact that it can concentrate on detecting harmful pathogens without having to contend with toxins as well. There are several ways to detoxify your body, including drinking pure water, eating healthily, and breathing clean air.
Essential oils aren’t just there to make you feel good. Some of them have antiviral, anti-inflammatory, antibacterial, antiseptic, and antifungal properties that will help boost your immune system. Frankincense, eucalyptus, oregano, and thyme are the most popular essential oils.