How to Care for Your Immune System
Your immune system is important in keeping you healthy, helping you recover from disease and preventing disease from ever affecting you in the first place. The immune system constantly fights viruses, bacteria and parasites. No one can survive without a fully functional and strong immune system, so it’s important that we all take good care of ours. Here are the ways you can take care of your immune system and ultimately, yourself.
Eat Food Rich in Antioxidants!
Antioxidants are molecules capable of slowing down the breakdown or degradation of your body’s cells, which are caused by oxidants. This means that antioxidants prevent and fight the cause of disease, as oxidants also cause a chain reaction, creating free radicals that damage tissue in different parts of the body. The effects are varied such as wrinkles, cataracts, arthritis and even Alzheimer’s. Free radicals can also cause the plaque that blocks arteries and causes strokes and heart attacks.
A few foods rich in antioxidants are:
Whole grains
Bread
Fresh vegetables (such as pumpkins and green peppers)
Fruits (such as cantaloupe)
Vegetable oils (such as corn or sunflower oil)
De-Stress
You how what they say that a stressful lifestyle ages you? There is some basis to that observation, as stress actually triggers the overproduction of neurochemicals that lowers your immunity functions. Constant and chronic stress translates to heart disease, diabetes and asthma in your body.
There are many ways for you to de-stress, such as learning yoga, Pilates, meditation, exercise or walking. Doing physical activities not only help you get rid of stress, but also provides you with exercise.
It’s also important that you get an adequate amount of sleep at night to give your body a chance to recover and repair itself.
Eat a Healthy Diet
Salty, fatty, overly sweet and greasy food may taste great on your tongue, but your tongue may be the only one appreciating junk food. Gorging on junk food not only denies your body of nutrients that help make your body stronger, but will also break down your body’s immunity even further.
Fatty food introduces fat to the body, which in turn suppresses the immune system, and even confuses white blood cells from recognizing foreign entities in your body that cause disease.
Make sure to get enough vitamins and minerals. Here are some of the daily keys to a balanced diet.
200 mg of Vitamin E
15 to 20 mg of zinc is recommended for men, while 12 to 18 mg of zinc is recommended for women
minerals like magnesium, iron and copper, which you all can get from vegetables and whole grains. Poultry and meat are also good sources, but keep in mind that meat also contains a lot of fat, so eat it in moderate amounts.
Regular Exercise
Regular exercise will not only help you burn unwanted fat from your body, but will also help build the body’s own antioxidant system and help reduce stress. You don’t have to be a gym bunny. Moderate exercise four times a week will be enough to keep you healthy.
Avoid Drugs, Smoking and Alcohol
Drugs, smoking and too much alcohol are considered pollutants in your body that cause your cells to break down and degenerate, making you more prone to diseases such as cancer and stroke.
On the same note, try to expose yourself to clean air every now and then by visiting a park or going to a nature reserve. Your body will surely appreciate a pollutant-free day.
Live a good long life with a healthy and strong immune system. Remember: Health is wealth!