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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.

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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.

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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.

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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!

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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

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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