“Encash your immune Cells for a Better and a Healthy you”
Your immune system does a remarkable job of defending you against
disease-causing microorganisms. But sometimes it fails: A germ invades successfully
and makes you sick. ……….Is it possible to intervene in this process and boost your
immune system? …….What if you improve your diet? Take certain vitamins or
herbal preparations? Make other lifestyle changes in the hope of producing a
near-perfect immune response? The idea of boosting your immunity is enticing,
but the ability to do so has proved elusive for several reasons. The immune
system is broadly— a system, not a single entity. To function well, it requires
balance and harmony.
Adopting healthy-living strategies
Your first line of defense is to choose a healthy lifestyle. Following general
good-health guidelines is the single best step you can take toward naturally
keeping your immune system strong and healthy. Every part of your body,
including your immune system, functions better when protected from
environmental assaults and bolstered by healthy-living strategies such as
these:
1.
Don't smoke.
2.
Eat a diet high in fruits, vegetables, and whole grains, and low in
saturated fat.
3.
Exercise regularly.
4.
Maintain a healthy weight.
5.
Control your blood pressure.
6.
If you drink alcohol, drink only in moderation.
7.
Get adequate sleep.
8.
Take steps to avoid infection, such as washing your hands
frequently and cooking meats thoroughly.
9.
Get regular medical screening tests for people in your age group
and risk category
.
Keep learning
A lifelong habit of learning and
engaging
in
mentally
challenging activities seems to
keep
the
brain
in
shape.
Intellectual
enrichment
and
learning stimulate the brain to
make
more
connections,
increasing the density of
nerve-to-nerve
connections.
That
means the "educated brain" may
possess a deeper well of
connections and be able to
withstand more damage to the
brain from a small stroke
without causing loss of memory
or thinking skills.
Health Tip
Avoid cigarette smoking
You
should
certainly
avoid
smoking yourself for many health
reasons, but even being around
other people who are smoking can
decrease your immune function.
If
you are a smoker, you
should quit.
If your friends or family members
are smokers, try encouraging them
to quit. If that doesn’t work, avoid
the smokers during times that your
immune system needs to be
strongest (like during cold and flu
season).
Exercise daily.
Establishing a moderate exercise routine can help you be healthier overall. That increased health both
boosts your natural immunities and can help you get over illness more quickly.
1.
Try going for a brisk walk for at least 30 minutes most days.
2.
Find a walking buddy to keep you motivated and accountable. Even an enthusiastic dog can
be a great walking companion.
3.
If you don’t like exercising, try getting involved in a recreational sport or finding an active
hobby that will “trick” you into exercising while you are having fun.
Some examples could
be racquetball, rock climbing, roller skating, kayaking, hiking, or even bird watching in the
wilderness.
Sleep at least 7-8 hours each night.
Sleep deprivation can leave your more susceptible to pick up illness. Getting an adequate amount
of sleep at night can help your body become refreshed and build its natural defenses.
Additionally, getting extra sleep at the first sign of illness can help you bounce back more
quickly.
Cut back on caffeine and alcohol. Caffeine and alcohol may be fine in moderation, but excessive consumption of either can compromise your immunity. Remember that water is the best source of healthy hydration, and if you follow other immune-boosting steps like reducing your stress levels and getting more sleep, you may find that you don’t feel like you need caffeine and alcohol as much.
Avoid stress. Stress,
particularly chronic
stress, can be one of your immune system’s worst enemies.
Meditate or do yoga to encourage a more peaceful outlook on life.
When possible, address the source of the stress. Try going to therapy if you feel like you need help addressing and dealing with deep-seated or long-term
Maintain vitamin C levels.
Many people think that taking vitamin C when you have a cold can help you fight the cold faster. However, there appears to be a greater health benefit if a level of vitamin C is established and maintained throughout cold season.
Eat foods that are high in vitamin C like citrus fruits daily. Take a vitamin C supplement. Drink orange juice, but be wary of the high sugar content in juices.
Take a multivitamin daily.
While foods are the best source of vitamins generally, supplementing your diet with a multivitamin can help you ensure that you are not missing one or more important nutrients. You may want to find a multivitamin that specifically supports your gender, age, and activity level.
Eat protein.
Foods that are high in protein are often also high in zinc. Protein can help your body function well and give you energy to get through your day. Absorption of zinc on a regular basis can help super-power your immune system, and the body absorbs zinc from protein sources better than it does from supplements or plant-based zinc.
Consume probiotics.
Probiotics are “good bacteria” that help your stomach digest and absorb food effectively. The concept of probiotics is relatively new, and reintroducing the good bacteria of a probiotic can help your body fight off bad bacteria.
.
Try herbal supplements.
Studies have suggested that some or all of the following supplements are effective immune boosters:
Echinacea
GinsengIncrease your garlic consumption.
Many sources tout garlic’s antibacterial, antiviral, and even anti-cancer properties. Fresh garlic is usually best. Try using a garlic press or mincing it very small and adding it to foods after cooking the foods.
Eat a lot of fruits and vegetables.
The best way to maintain a comprehensive array of immune-boosting vitamins and minerals is to consume a variety of healthy, fresh vegetables and fruits.
Brightly colored fruits often contain more nutrients than their paler counterparts. For example, kale or spinach is more nutrient-dense than iceberg lettuce.
Your body absorbs nutrients from real food better than from supplements, so it is important to get vitamins from food even if you take a vitamin pill. Citrus fruits in particular contain vitamin C, which can boost immunity when consumed daily.
Eat better quality versions of your junk food.
The cinnamon rolls in the corner store are not at all as satisfying as those in a bakery. More expensive or higher quality sweets can be so delicious and expensive you don't feel cravings for them anymore or as often.
Consider substitutions you make yourself. Making a jelly sandwich will contain less sugar and fat than store bought pastries and not include other added additives.
Avoid eating highly processed foods.
Look for simple products with the least numbers of ingredients and easy to read or explained ingredient names. Those frozen entries and pre-made food go through processes unknown to the average consumer and contain many additional ingredients that can either harm or help your immune system. Gain control of what and how much of what ingredients go into your food by cooking your own and being selective. Avoid eating bleached flours, cereals and baked goods. There's no real measurable amount of fiber in them and have gluten which turns to dough in one's digestive system causing strain on this critical part of the body's immune system.
Avoid simple sugars.
Sugar can make you gain weight; feel sluggish due to sugar crashes after consumption, and it can also reduce the efficacy of your immune system. Remember that many people drink more sugar than they realize in beverages. Check nutrition labels on sodas and other drinks carefully for sugar content and serving size to ensure that you know how much sugar you are drinking. Even foods that do not seem sweet may contain corn syrup or sugar. Read the labels of processed foods carefully to be sure that you know what you are putting in your body.
Drink plenty of water.
Staying hydrated with plain, clean water is one of the most important boosters to your health and immunity. You should try to drink 8 cups of water each day, but drinking more at the first sign of illness may help you ward off impending sickness.
You might be brave enough to skip the common cold event this year by clobbering the bad bugs by
washing your hands frequently and thoroughly, as it is one of the easiest and the most effective way
to lower your risk of getting infected. But, should you opt for an anti-bacterial soap over the
regular soap in your ammunition? .... After all, colds and flu are not caused by bacteria, but by
viruses. Let’s take a closer look at some of the points regarding the anti-bacterial soaps or products.
According to scientific research, regular soap is just as effective as anti-bacterial soap; regular soap is
cheaper also and does not cause health and environmental issues. Anti-bacterial soaps, on the other hand
have many controversies, associated with it. Here are some:
Creates Resistant Bacteria
Antibacterial ingredients do not destroy all contaminants. As a defense tactics, the bacteria that survive
may mutate and become resistant to the cleansing chemicals in the soap.
Anti-bacterial residues often remain on hands even after washing. This provides the opportunity for
superbugs to develop, which can’t be destroyed by antibiotics
Contains Harmful Ingredients
Substances used in some soaps, especially the anti-bacterial variety, often contain harmful ingredients that
can endanger your health and the environment. For example, bisphenol A, a banned substance in many
countries, is a potential endocrine disruptor and may negatively affect the hormonal system of the body.
People with higher exposures of this substance are more likely to be diagnosed with allergies or hay fever.
Another chemical often found in soaps, especially anti-bacterial soaps, is triclosan, which is not only an
endocrine disruptor but a carcinogen as well. Another alarming fact about triclosan is that it has already
infiltrated our environment and its surge is found to be 200 -300%.
Viruses are hard to Treat
Anti-bacterial soaps are incapable to kill viruses as they are more robust than bacteria and have a
stronger ability to resist disinfection. Rather, it was found that the normal soap has more
advantages in removing the viruses from the
hands.
How to Wash your Hands – Effectively!
1.
Proper hand washing technique makes all the
difference in the world when it comes to
riding your hands of germs. Handy tips:
2.
Wet your hands with running water.
3.
Apply soap and crate an ample lather.
4.
Rub your hands thoroughly for a minimum of
20 seconds
5.
Rinse them thoroughly with warm running
water and dry well with air dryer or clean,
disposable towel. (the same towel can be used to turn off the faucet)
6.
If no water is available then use an alcohol based sanitizers. (use the sanitizers with 60% alcohol
for best results)
7.
Washing with water alone offer no protection as you need the soapy lather to lift the germs off
your hands.
The bottom line is that any type of soap can help rid your hands of harmful bacteria if used properly – you
don’t necessarily need to pay extra for the antibacterial variety. It is necessary to practice the
hand-washing techniques listed above thoroughly and have a stash of hand sanitizer in your bag available when
you’re on the go.
Disclaimer
: Content is sourced from public domain & is provided by H3U for educational & informational purposes.
It should not be considered as a substitute to medical advice. H3U makes every effort to ensure accuracy or
completeness of editorial content, However we do not take responsibility for any errors, omission & also do not
take responsibility to ensure that data, information of material is kept up to date. The views expressed in these
articles are not necessarily those of H3U. Reproduction, modification, storage in a retrieval system or
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