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The Immune System

Some aspects of immunity are beyond our control, such as age. However, it turns out that some common habits that contribute to overall health and wellness may also help give your immune system a boost. Read on to find out four stay-healthy strategies to help strengthen your immune system.

Focus on food

These immunity boosters are recommended:

-          Garlic: The most benefit comes from eating one-half of a raw garlic clove daily. If you can’t stomach raw garlic, the next best thing is to roast it.

-          Prebiotics: Robust gut bacteria protect us against infection. Excellent sources of prebiotics are Jerusalem artichokes, green bananas and asparagus.

-          Vitamin C-rich foods: People often reach for orange juice to get vitamin C, but juice has a lot of sugar. It’s better to get vitamin C from oranges, broccoli, kiwi or cantaloupe.

-          Antioxidants: Colorful fruits and vegetables including berries, carrots and spinach have antioxidants that protect you against oxidative stress, which translates to a stronger immune system.

 

Lifestyle improvements

Living under constant stress, even low-grade, that continues day in and out, causes the body to produce too much cortisol, the stress hormone. Over time, elevated cortisol lowers your resistance to fighting off infection and contributes to poor sleep and higher blood pressure.

Protect yourself from stress and bolster your immune system with a few lifestyle tweaks:

-          Sleep: You need seven to eight hours of quality sleep each night to fight off infection. 

-          Meditation: Even five minutes a day of guided meditation, or simply sitting quietly and focusing on your breath, can make a difference. Meditation lowers your heart rate and blood pressure and reduces anxiety. Plus, it’s calming. So it’s not surprising that it also helps you sleep.

-          Exercise: Exercise increases your resilience so you can fight off infection. Our bodies function better when we’re physically active every day. 

 

Attitude is everything

A positive mindset is vital for health and well-being. Positive thoughts reduce stress and inflammation and increase resilience to infection — while negative emotions can make you more susceptible to the common cold and flu.

Start your day with a positive thought or even a mantra such as, “I am well”.

 

Natural immunity aids

-          Supplements: A lot of people are deficient (or low) in vitamin D, and a deficiency may increase your susceptibility to infection. Get outside for fresh air and sunshine, but it is also recommended to take a supplement of vitamin D.

-          Essential oils: Eucalyptus and tea tree oils have antiviral properties that may protect you against infection from viruses. Use in an oil diffuser to inhale them or make a hand sanitizer using tea tree oil mixed with aloe Vera gel and isopropyl alcohol. Studies also show that lavender essential oil has a calming effect, so it can help ease anxiety and improve sleep. Add a few drops to a warm bath or use the oil in a diffuser while you work or sleep.