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11 Foods that Will Boost Your Immune System and Make You Healthier

11 Foods that Will Boost Your Immune System and Make You Healthier

It is well known that what you eat determines how you feel. Our bodies need vitamins, proteins, carbohydrates and other essential nutrients in order to function properly so that you could be your best self. However, bacteria and viruses do attack and people do get sick once their immune system weakens. Whether your immune system is weak because of stress, or malnutrition or a chronic disease, the right food will help.

1. Garlic

Garlic is one of the most cited foods to fight bacteria and viruses and help you be and stay healthy. What separates garlic from other alliums is allicin, which can’t be found in the necessary amounts in other members of the onion family. Perhaps the smell will put you off, but you can easily put some in your salad, in a sauce or a home cooked meal, and still reap the benefits.

2. Chicken Soup

This is a well-known fact, and if you ever wondered why, here’s the answer: Cystein, which is an amino acid that gets released from chicken during cooking, bears a certain chemical resemblance to acetylcysteine—the bronchitis drug. This is how it works: Cystein stops the accumulation of inflammatory white cells in the bronchial tubes, and the broth keeps mucus thin. In order to further boost its immune power, add garlic and mushrooms.

3. Mushrooms

Shiitake, maitake, and reishi mushrooms are your answer as they contain the biggest amount of immunity boosters out of all mushrooms. They are efficient because they help your body produce more white blood cells and making them active and aggressive (in a good way).

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4. Beef

We are citing beef because of zinc. Zinc deficiency is one of the biggest nutritional shortfalls. With so many vegetarians and people cutting back on beef (or any red meat for that matter) it is no wonder that this is the main reason why some people get ill. This immunity boosting mineral can also be found (in nor so great amounts) in oysters, milk or yoghurt, poultry (see the pattern here) and pork.

5. Sweet Potatoes

When talking about the immune system, we are not just talking about the blood; we are also talking about the other organs, especially skin. As the largest human organ, skin is also the biggest barrier between you and bacteria/viruses. In order to keep her healthy, you need vitamin A, and our recommended source for it is sweet potato. It will deliver the right amount of beta carotene, that will then be transformed into vitamin A and used to produce connective tissue. You can also vary by eating cantaloupe, carrots, pumpkins etc.

6. Fish

We cannot accentuate the importance of this food. Fish, as well as oysters, lobsters, crabs, and clams, are effective and can help white blood cells produce cytokines (basically proteins that help eradicate flu viruses from your body. Additionally, don’t forget that they are a fantastic source of omega 3 acids.

7. Grapefruit

The benefits of citruses have been known for quite some time, and we don’t need to list in detail why vitamin C, present in grapefruit, lemon, oranges etc. is good for your health. We will, however, say, that red grapefruit is high in bioflavanoids, which produce positive reactions in your system and boost your immunity.

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8. Cauliflower

Broccoli, sprouts and cauliflower are high in antioxidants, especially gluthatione, which fends off viruses. Not only do they improve your overall health, they are a big source of choline. This nutrient keeps bacteria out of your system, keep your cells properly functioning and help in the gastrointestinal area

9. Honey

Buckwheat honey does not only cure your sore throat by coating it, it also has antioxidants and antimicrobial properties.

DRINK:

10. Tea

The key words here are “amino acids”. Green and black tea have an abundance of L-theanine; a substance that will give you enough virus-fighting interferon in your blood stream—even decaf versions.

11. Yogurt

The difference between a yoghurt that helps your digestion and a yoghurt that boosts your immune system is the bacteria involved. What you need is Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells. If you don’t find it, rest assured that every yoghurt has it, but only in small quantities.

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DO NOT FORGET

Step 1: Identify what you need.

Let’s say that you love eating vegetables, yoghurt, and foods rich in vitamin C. It’s not the increased quantities of yoghurt you need. It’s a good old chicken soup.

Step 2. Don’t overdo it.

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Eating two liters of chicken soup will only make you sick. One plate with a salad and some beef will be more than enough.

Step 3: Opt for natural, rather than synthetic.

By synthetic we mean pills. All the useful elements can be extracted from the food and packed in a pill, but a lot of the good stuff is lost in the process. Sometimes it is more useful to eat a clove of garlic in a salad than to pop a pill or two.

Step 4. Combine

Above we have listed a perfect combination: Warm tea-containing L-theanine, honey to coat your sore throat, and lemon to add some vitamin C. Do not rely on only one food to help you be healthy.

These foods are not just good for your immune system—they keep you fit, keep your teeth healthy, keep you in a good mood… they are simply fabulous. So why wait?

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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