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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.

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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.

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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.

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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.

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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

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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