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for Long Term
Health
Think of your
immune system as an army of millions of minute soldiers patrolling
your body, working to prevent illness by fighting any invading
germs. These "soldiers" are white blood cells, and how you "treat"
and "feed" them has a big influence on how well they protect you
from microorganisms, infection, and disease.
How do you
treat your immune system so that it will work well for you? By creating a healthy
lifestyle. In fact,
many health recommendations you have heard, such as eating a varied
and balanced diet and exercising regularly, all help boost immunity.
Studies have
linked a number of foods and nutrients to the strengthening of the
immune system:
- vitamin C
(citrus fruit, broccoli)
- vitamin E
(nuts, vegetable oils, and whole grains)
- garlic
(also a natural antibiotic)
- zinc (beef,
turkey, beans,)
- bioflavenoids
(fruits and vegetables)
- selenium
(chicken, whole grains, tuna, red snapper, garlic, egg yolks,
sunflower seeds, brown rice)
- carotenoids
(carrots, yams)
- omega-3
fatty acids (nuts, salmon, tuna, mackerel, flaxseed oil)
We recommend
getting as many vitamins and minerals as possible through food,
rather than through supplements, because the body absorbs nutrients
from food more effectively. You also can take supplements, since
many find it difficult to get all the vitamins and minerals from
meals alone. However,
when it comes to nutrients, more is not always better, since
overdone and related adverse effects can occur. Make sure to talk with your
nutritionist, about what kinds and amounts of supplements are
appropriate for you.
In addition
to what you eat, certain lifestyle changes can boost your immune
system, including:
- washing
your hands thoroughly and often with soap and warm water,
particularly before eating and before and after using the
bathroom. This reduces the number of organisms that can enter your
body.
- cooking
meat thoroughly to kill dangerous bacteria and other
microorganisms.
- getting at
least eight hours of sleep every day — deep sleep stimulates and
energizes the immune system.
- maintaining
a healthy weight — obesity can lead to a weakened immune system.
- exercising
at least 30 minutes most days of the week — physical activity
stimulates the immune system and helps with weight maintenance or
reduction.
- consuming
alcohol moderately — while one drink does not appear to affect
immune response, having three or more drinks in a short period
starts to impair white blood cells' functioning.
- eating less
sugar — 100 grams of sugar, the amount in one 12-ounce can of
regular soda, can reduce the ability of white blood cells to kill
germs by 40 percent, for up to 5 hours!
- stop
smoking — smoking leads to lung and other cancers, and also
weakens the immune system.
- reducing
and managing stress, such as effective time management — long
periods of feeling stressed weakens the immune response.
All of these
are the kinds of behaviors you can change or focus on to boost your
immune system. Of course, there are things out of our control, such
as genes and family histories, but if we incorporate healthier
patterns into our daily living, we increase the likelihood of better
health.
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