Advertising
Advertising

7 Tasty Ways to Boost Your Immune System

7 Tasty Ways to Boost Your Immune System

The strength and condition of your immune system will influence how healthy you stay throughout the year and will determine whether or not you catch colds or viruses that are circulating around. This is especially important in January, and particularly this January, where much of the U.S. is getting hit with extreme cold. Even if you have a weak immune system, there are several ways to boost your immunity to ensure that you feel well and can thrive.

To boost your immune system over time, there are a few tasty ways to strengthen the body with the help of the foods that you consume.

Advertising

Eat Yogurt

Yogurt contains probiotics, which are known to increase the healthy bacteria that is present in the gut to ward off germs that can cause diseases. Consume seven ounces of yogurt each day to boost your immunity, which stimulates white blood cells in the body due to the live and active cultures that are present.[1] You can enhance the flavor of the yogurt by adding fresh strawberries, blueberries, and cherries to the food to create a variety. Adding granola will add extra crunch and texture that makes it the perfect food to take with you to eat on-the-go or enjoy for breakfast to increase your overall health.

Add Garlic

Garlic doesn’t just add extra flavor to various dishes, but it’s also known to strengthen the immune system because it contains allicin, which is an active ingredient that fights bacteria and infection that can develop in the body. Incorporate up to six cloves each week into your diet to reduce your risk of stomach cancer by 50 percent and prevent colorectal cancer by 30 percent. You can also add two cloves of crushed garlic to your casseroles or meat each day to increase your intake.

Advertising

Reach for a Cup of Tea

Natural tea that contains herbs is effective at combating viruses due to the amino acids that it contains. Black and green tea are considered to be healthy options, which both contain L-theanine. Opt for decaf versions of the tea and drink a few cups each day. If you want to obtain more antioxidants, you can bob the tea bags up and down in water to infuse your beverage with a substance that will prove to keep you healthy and can increase your lifespan with a tasty drink. Here is a decent list of teas that can help your immune system.

Enjoy a Cup of Bone Broth

Bone broth is increasing in popularity for its ability to strengthen the gut and reduce IBS symptoms while also warding off illnesses with a boost in the immune system. In case you didn’t know, there are dozens of bone broth powder benefits, including promoting healthy bones and a healthy gut, and reducing inflammation in the body.[2] You can make bone broth in a crock pot by cooking bones with vegetables and water, or use bone broth powder that is easy to mix with water. It’s most effective in the body when it’s consumed in the morning and will also seal holes that are present in the intestines for those who suffer from leaky gut syndrome. The bone marrow in the broth is considered to be a superfood due to the high concentration of minerals that it contains.

Advertising

Bake a Sweet Potato

Sweet potatoes can fight viruses and bacteria that enter the body with the vitamin A that it contains. This will allow the skin to stay healthy and can restore the connective tissue in the body with the beta-carotene that is turned into vitamin A. Try to include half of a serving into your diet each day and incorporate other orange foods into your diet with canned pumpkin, cantaloupe, squash, and carrots.

Eat Citrus Fruits

Clementines, limes, oranges, and grapefruit are all effective at infusing the body with vitamin C and can allow you to bounce back from the common cold or an infection to ensure that you feel better and stronger in a shorter period of time.

Advertising

Consume Mushrooms

Mushrooms have been used for several centuries to boost the immune system by increasing the activity of white blood cells that are present in the body.[3] The white blood cells become more aggressive, which can prevent infections and allow them to heal at a faster rate once they develop. You can incorporate different types of mushrooms into your daily diet with different types that are available, which includes reishi, shiitake, and maitake mushrooms. Try to consume at least 1/4 of an ounce each day to ensure that it has a positive effect on your immune system.

Featured photo credit: Dr. Oz Blog via blog.doctoroz.com

Reference

More by this author

3 Ways to Monitor Your Health From Home Go The Extra Mile… Literally 5 Tips to Handle the “Heat” of the Kitchen depression Six Ways To Alleviate Depression 5 Things To Do To Prepare Your House To Sell

Trending in Health

1 How to Stop Overeating the Healthy Way (Step-by-Step Guide) 2 10 Powerful Ways to Stop Worrying and Start Living Today 3 10 Books On Health That Increase Your Eating And Body Awareness 4 Will a Weight Loss Cleanse Really Improve Your Health? 5 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Read Next

Advertising
Advertising
Advertising

Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next