Advertising
Advertising

Be Guarded Against Diseases: 10 Things That Weaken Your Immune System And 12 Immunity Boosters You Should Eat

Be Guarded Against Diseases: 10 Things That Weaken Your Immune System And 12 Immunity Boosters You Should Eat

Nobody knows exactly how your immune system works. It is a complicated network which involves antibodies, proteins, chemicals and white blood cells. A strong immune system means these are all working in harmony and help you to fight illness, viruses, bacteria and all other sorts of nasties that are waiting to attack. Researchers do not yet fully understand how food, exercise and rest affect the system but interesting facts are coming to light. There is now enough evidence to show that a healthy lifestyle will certainly help our immune system to stay ahead.

Let us examine what can compromise or weaken this delicately balanced system and which immunity boosters you should choose.

1. Negative thinking strikes again

There is lots of research now to show that negative thinking and a gloomy outlook can only drag you down, physically and mentally. Researchers at the Loma Linda University Medicine School have shown that humor, laughter and looking forward to pleasant events are possible ways of strengthening the immune system.

‘A joyful heart is good medicine, but a broken spirit dries up the bones.’ –Proverbs 17:22.

2. Sleep deprivation

According to the CDC, there are close on 70 million Americans who suffer from disturbed sleep and/or poor quality sleep. When you sleep well, your body releases cytokines which not only help you get to sleep but also are protagonists when you have to fight infection.

3. Eating the wrong breakfast

If you eat breakfast with lots of fat and carbohydrates, you may well find that your body is trying to cope in digesting all this. The immune system is prevented from doing more essential tasks, such as warding off germs and viruses.

Advertising

4. Too much stress

Stress is another way to damage the immune system. There are innumerable studies which show that stress can make you much more vulnerable to all sorts of infections and disease, including cancer.

5. Loneliness

If you are feeling like Greta Garbo and prefer to remain alone, think again. A study carried out at the Institute for Behavioral Medicine Research at Ohio State University found clear evidence that lonely people are more prone to inflammation, infections and earlier death.

6. Too much sugar

Of course, you need sugar but it can get out of hand. Researchers have found that the neutrophils, which are an important component in white blood cells, are actually compromised when you take too much sugar. The neutrophils are essential when fighting microbes.

7. Too many antibiotics

I know loads of patients and doctors who are using antibiotics like candy! The cytokines we mentioned above are also reduced in quantity when we start taking antibiotics for the slightest infection. The result is that the immune system is damaged and compromises your ability to fight bacteria in the future.

8. You never exercise

Just look at the statistics. People who never take a walk are twice as liable to take sick leave than those who do! Everything in moderation, of course, as overexertion can often result in you getting a cold afterwards, as many marathon runners have found.

9. You are exposed to too many toxins

In North Carolina, there is a pesticides dump in Aberdeen. Researchers have found that residents in the area are twice as likely to get shingles than non-residents. Studies show that when you are exposed to all these toxins, the immune system is definitely compromised.

Advertising

10. You are not drinking enough water

Water is essential in getting rid of various toxins. You need between 2 to 3 liters of water every day. Your immune system tends to go into overdrive if it has to neutralize all those poisons that are accumulating.

‘Thousands have lived without love, not one without water.’- W.H. Auden

12 Immunity Boosters You Should Eat

We have looked at the lifestyle errors which can erode the immune system. Now look at the 12 immunity boosters you should be including regularly in your diet.

1. Eat these to help your liver

The liver has a tough job in getting rid of all those toxins. Eat broccoli, cauliflower, cabbage and other cruciferous veggies to help the liver function better. Your immunity will be boosted.

2. Eat ginger

Ayurvedic medicine is the oldest medicine tradition in the world (5,000 years old). According to this tradition, ginger can help to clean the lymphatic system and help the immune system as it does so. I have found that it also relieves arthritis.

3. Get more vitamin C

Most fruits contain Vitamin C but guess which one contains 5 times more than an orange? Black currants get the prize.

Advertising

4. Eat some nuts and seeds

Pumpkin seeds happen to be my favorite. They have lots of magnesium, manganese and also have zinc. Experts say that they may help to keep your immune system in top form.

5. Eat more yogurt

One Swedish study of about 3 months followed factory workers who were given some probiotic yogurt containing the Lactobacillus reuteri. These workers were taking much less sick leave (33% less) than their counterparts who were on a placebo. These friendly type of bacteria in the yogurt help to keep intestines healthy and can also boost your immune system.

6. Eat more garlic

Don’t worry about bad breath because you can take specially coated garlic capsules which will dissolve in the intestines rather than in your stomach. This will prevent any embarrassment at close quarters. Benefits of garlic are numerous and can range from managing prostate disorders to treating high blood pressure, high cholesterol and diabetes. It is at the top of the list for building up your immune system.

7. Try some chicken broth

This is much more than your grandmother’s traditional recipe. Chicken broth has a lot going for it.

Once you start cooking chicken, the cysteine amino acid is released which is really useful for treating bronchitis and flu like symptoms. Adding in garlic and onions can also increase its immune building properties.

8.  Drink more tea

Did you know that interferon in tea can help fight viruses? You will have to drink about 5 cups of black tea to get the full benefit. But, as regards immune building, there is another substance in tea which is L-theanine and you do not have to drink 5 cups!

Advertising

9. Get more vitamin A

Guess how many square feet your total skin area covers? 16 square feet! Why should we bother about our skin? The answer is that it is the first line of defence when it comes to fighting certain bacteria. The best way to keep skin in top condition is to make sure that you eat plenty of vegetables containing beta-carotene. Sweet potatoes are the best source for helping you to convert the beta-carotene into an invaluable supply of Vitamin A. Carrots, squash and pumpkin are other vegetables which can be useful for this purpose.

10. Eat more mushrooms

Most people think that mushrooms dissolve into brown liquid and have little nutritional value. How wrong they are! Opt for the reishi and shiitake types of mushrooms which can help the white blood cells to be more effective. Just by adding a handful to pasta, pizza, eggs or even a sandwich can really help boost your immune system.

11. Eat more honey

Honey has lots of antioxidants which can help boost your immunity. Babies who younger than one year are not to be given honey as their immune systems are not sufficiently developed to prevent the honey spores causing botulism.

12. Stock up on spices

Adding in rosemary, thyme, sage, oregano and other spices to soups, pasta and salads can add great flavour and spice things up a bit. These are also easy and inexpensive ways of giving your immune system a boost.

Just by following these tips, you can improve your health all round. Your immune system will thank you for it!

Featured photo credit: My favourite TED talk/Steve Jurveston via flickr.com

More by this author

Robert Locke

Freelance writer

How to Work Smarter Not Harder with These 12 Tips 12 Secrets To a Super Productive Meeting You Should Know 10 Simple Morning Exercises That Will Make You Feel Great All Day 40 Powerful Productivity Quotes From Highly Successful People 10 Toxic Persons You Should Just Get Rid Of

Trending in Health

1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 The Common Causes of Sleep Problems (And How to Fix Them Fast) 4 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 5 How to Quit Drinking for a Healthier Body and Mind

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next