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4 Ways Boosting Your Immunity Extends Your Life

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4 Ways Boosting Your Immunity Extends Your Life

Ever wonder why you always get the sniffles at least once every winter, but your one friend doesn’t even sneeze? Is it really only your genes that decide how great your immunity is? Well, think again! Scientists have found there are natural things you can do to boost your immunity.

Strengthening your immune system doesn’t just mean you can ward off the flu better, the National Institutes of Health (NIH) found that boosting your immunity lengthens your life too! They found that your immune system protects your body from all kinds of stressors, which can cause your cells to age. Researchers noted that older people with strong immune systems live longer, and not just because they can fight off infections better. It turns out that your immune system helps neutralize harmful free radicals in your body, which have been shown to cause aging and chronic diseases.

Here are four ways you can boost your immunity naturally:

1. Drink Aloe Vera Juice

If you’re vegan or vegetarian, you might not be getting your daily vitamin B12 from your diet. Major sources of B12 include meat, fish, and cheese. Vegetables and nuts aren’t on the list. In fact, spinach has no B12 at all!

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Why is this important? Researchers found that vitamin B12 is a critical player in maintaining a healthy immune system. Patients given B12 experienced a boost in the number of their immune cells. Their NK cell activity was significantly increased too. Why is that so good? Among other vital functions, NK cells are your immune system’s major cancer-killing cells.

Aloe vera is one of the few produces that has a significant amount of B12. It also has vitamins A, E, and C, which all support your immune system. These vitamins also act as antioxidants that help prevent free radicals from causing premature aging and damaging your body.

Does it work? According to SFGate, aloe vera supports your immune system directly by helping cleanse your body of toxins and bad microbes. They say it also regulates your immune system by helping prevent and alleviate hyperactive allergic reactions and autoimmune conditions, like arthritis.

How can you get your aloe vera? You can drink aloe vera juice or cut pieces of the raw plant’s inner stalk and mix it with your salad. Drinking aloe vera juice also helps keep your skin looking young, and when it passes your lips, can alleviate any soreness if your lips are sunburned or inflamed. Be careful not to eat or drink too much aloe vera because it has a strong laxative effect.

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2. Exercise Regularly

Exercising everyday isn’t just good for your waistline and heart, it boosts your immunity too! Medline Plus says that moving your body may help alleviate and prevent colds by flushing out pathogens from your airways. Exercising boosts your circulation, which may also boost your immune cells’ activity since they’re moving around faster and can catch possible pathogens faster too.

But don’t exercise too much! Researchers found that moderate exercise (like walking a mile everyday or one minute of high intensity interval training) protects and supports your immune system. But they warn that repeated strenuous exercise weakens your immune system. So don’t overdo it or you’ll end up hurting your immunity, instead of strengthening it.

3. Stop Smoking or Taking Nicotine

You know smoking can cause cancer. In fact, it causes between 80 to 90 percent of lung cancer deaths – that means only 10 percent of people who die of lung cancer aren’t smokers.

But cancer isn’t the only way smoking can shorten your life. Researchers found that nicotine suppresses your immune system by interfering with the communication between your immune cells. It also lowers your T-cell count, which weakens your overall immunity. It also weakens your macrophage response, which is your first line of defense against tuberculosis. In fact, there are increased tuberculosis infections among people routinely exposed to nicotine. As if these weren’t enough, nicotine also slows your body’s ability to heal wounds.

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Stop smoking or using nicotine products and you’ll stop weakening your immunity and live longer. Nicotine is very addictive, and it’s understandable that you can’t suddenly go cold turkey. In fact, the Mayo Clinic states that only 5 percent of smokers trying to quit succeed when they don’t get help. But you can boost your success by getting drug addiction help with qualified professionals.

Some smokers need the tactile sensations of inhaling and holding a cigarette. If this is your challenge, you can try electronic cigarettes. E-cigs are shaped like cigarettes and deliver vapor to your lungs when you puff on them. But unlike regular cigarettes, e-cigs only deliver pure nicotine without the thousands of carcinogens. The NIH found that e-cigs are a safe method smokers can use to quit smoking. The FDA is also making sure they’re safe to use by increasing e-cig regulations and even creating an online e-cig reporting tool to stop malfunctioning or low quality products in their tracks. But remember that nicotine still suppresses your immune system – even if e-cigs are a great step down from regular cigarettes, they’re still shortening your life. You should only use them as a temporary crutch to help you quit permanently.

4. Do Intermittent Fasting

Have you ever skipped meals? There’s a whole methodology behind it called intermittent fasting. You don’t have to skip a specific meal, you can also intermittently fast by eating during specific intervals, like choosing to eat only every eight hours. In fact, Marilyn Monroe practiced intermittent fasting too by routinely skipping lunch.

But is it good for you? Yes, researchers found intermittently starving yourself lowers your blood pressure and overall inflammation, which are both risk factors for cancer and cardiovascular disease. It also lowers the levels of harmful free radicals in your system, which means it helps extend your life!

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It also boosts your immunity by fine-tuning your immune cells. Researchers found that when your body is in survival mode when you’re fasting, it starts recycling damaged and dead immune cells to use as energy and building blocks. Then the next time you eat, your body quickly makes new, super efficient immune cells. The result is a rebooted, supercharged immune system. If you practice intermittent fasting routinely, you sharpen your immune system because most of your immune cells will always be at their best to protect you from toxins and harmful microbes.

Your immune system isn’t just as strong as your genes dictate. You can ramp up your immunity by making healthy, cost-free lifestyle changes, like quitting smoking and exercising everyday. Boosting your immunity not only means you’ll get sick less, but it can add years to your life too!

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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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