We all know what it means to feel a cold with sinus pain, tingling in the throat and heaviness throughout the body. Nobody wants that to happen, so you have to fight your immune system in the form of infections. And the secret is not so complicated.
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How can you improve your immune system? In general, your immune system does a remarkable job of avoiding microorganisms that cause disease. But sometimes it fails; a germ penetrates successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What happens if you improve your diet? Do you take certain vitamins or herbal supplements? Do you make other lifestyle changes in the hope of an almost perfect immune response?
What Can You do to Boost Your Immune System?
The concept of increasing your immunity is necessary, but its ability to do so has been difficult for a number of reasons. To boost your immune system you have to work well and balance. Researchers still do not know much about the complexity and interdependence of the immune response. There is currently no direct scientifically proven link between lifestyle and improved immune function.
But this does not mean that the effects of lifestyle on the immune system are not intriguing and should not be studied. Researchers are studying the effects of diet, exercise, age, mental stress, and other factors on the immune response in humans. In the meantime, healthy general lifestyle is a great way to give your immune system an edge.
What are the Healthy Ways to Strengthen Your Immune System?
For boosting your immune system, the best thing is to choose a healthy lifestyle. According to the general good-health guidelines the single best step you can take toward easily keeping your immune system healthy and strong. Following are some of the steps that you can take to boost your immune system.
- Maintain a healthy weight.
- Avoid alcohol.
- Get adequate sleep.
- To avoid infection, washing your hands regularly.
- Try to minimize your stress.
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Top 11 Foods That Boost Your Immune System
Filling your body with certain foods that may help in keeping your immune system strong. If you also want easy ways to prevent you from winter colds and flu, then plan your meals to add these 11 powerful immune system boosters.
1. Citrus fruits
Vitamin C present in citrus fruits helps in increasing the production of white blood cells as well as a fight against infections.
Some of the citrus fruits include:
Broccoli has vitamins A, C, and E, with many other fiber and antioxidants that will help in boosting your immune system.
3. Red bell peppers
Red bell peppers contain vitamin C and the rich source of beta-carotene.
Ginger helps in decreasing inflammation, which leads to a decrease in a sore throat and other inflammatory illnesses. It also helps in decreasing nausea. According to a study, ginger also effective in decreasing chronic pain and possess cholesterol-lowering properties.
According to the U.S. National Center for Complementary and Integrative Health, garlic helps in lowering the blood pressure as well as slow down hardening of the arteries. It also contains allicin (immune-boosting property).
Yogurt helps the immune system to help fight diseases. It is also a great source of vitamin D that further regulate the immune system and thought boost the body’s natural defenses against diseases.
When it comes to fighting and preventing colds, vitamin E also have an effective power after vitamin C. Well, vitamin E is key to a healthy immune system, which is a fat-soluble vitamin. Nuts like almonds have vitamin and healthy fats.
Spinach is rich in vitamin C and has numerous beta-carotene and antioxidants which increase the infection-fighting ability of the immune systems.
Turmeric has anti-inflammatory properties that help in both rheumatoid and osteoarthritis arthritis.
Papaya is another fruit packed with vitamin C and also have a digestive enzyme called papain, potassium, folate, and B vitamins which are beneficial to the overall health.
11. Green tea
Both green and black teas have flavonoids antioxidant and epigallocatechin gallate (EGCG), another powerful antioxidant. Green tea is also a good source of amino acid L-theanine.
All the above things are the answer to your question on how to boost your immune system. So, making some small changes can actually help in improving your overall health.
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