With just a few tweaks to your daily lifestyle, you can strengthen your immune system and keep infections and illnesses at bay.
If your body is a temple, then your immune system guards it from dangerous invaders (pathogens). White blood cells, antibodies, spleen, even your skin — these are some of the soldiers that work together to fight off the dangerous microorganisms that threaten your body 24/7.
And just like an army, each soldier has a job to accomplish the mission. In this case, that's protecting your body.
To help your bodyguards (pun intended) do their job, here are 9 things you can do to strengthen your immune system.
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Clean Hands Save Lives
We can’t stress this enough. According to the Center for Disease Control and Prevention (CDC), proper handwashing is one of the best ways for you to reduce the chances of spreading germs to others. It is also the most important thing you can do to prevent sickness. The fewer germs entering your body, the better chance your body and your immune system has.
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Regulate Chronic Conditions
Chronic conditions increase risk of infections and affect the immune system. When people with type 2 diabetes, for example, don't regulate their blood sugar, this creates a chronic inflammatory response that impairs the body's defense system. Living with a chronic condition takes your immune system more effort in fighting off viruses. If you regulate your chronic condition symptoms better, you give your immune system a better chance of fighting off infections. Take your medications on schedule, visit your doctor regularly, and maintain your healthy habits to keep your symptoms in check.
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Get a Good Sleep
When you sleep, your body recuperates from a long day's work. During that time, your body creates and distributes important immune cells that fight inflammation and controls immune response. When you lack sleep, your immune system is not in full capacity to defend you; thus making you more susceptible to viruses and sickness.
The National Sleep Foundation recommends we get at least seven hours of sleep every night. To get good sleep, practice good sleep hygiene. Turn off your gadgets at least two hours before going to bed, and avoid stressful conversations.
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Manage Stress Levels
According to the Current Opinion in Psychology, long-term stress levels lead to recurring high levels of cortisol. When cortisol levels are always elevated, it disables the immune system to do its function of protecting the body from threats.
Find stress-relieving methods that work for you. You can try breathing exercises, journaling, or any activity you find enjoyable. Allocate five minutes of a stress-relieving method every day. Eventually, that becomes a habit you can't live without.
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Plant-Based Food
The nutrients you get from plant-based food are important in keeping your immune system working well. Plant-based foods also contain antimicrobial and antiviral properties that aid in fighting off infection. Spices like cinnamon, clove, cumin, oregano, and thyme contain antimicrobial properties that can help immunity.
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Take Vitamins
A strong immune system needs good nutrition. Support it with nutrients you get from a wide variety of foods and supplements. Fortify your immune system's response with Vitamin A, C, and E, as well as vitamins B6, B12, zinc, selenium, folate, iron, and copper. These are all essential to the healthy function of your body’s immune system.
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Regular Exercise
You reduce your risk of developing obesity, type 2 diabetes, and cardiovascular diseases when you regularly exercise. You also reduce your susceptibility to bacterial and viral infections. Exercise boosts the presence of endorphins (the pleasure hormone) which makes it a good way of managing stress.
Get at least two and a half hours of cycling, jogging, or walking spread throughout the week. You can also do at least an hour of running every week. The more activities you do, the more health benefits you get.
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Drink Moderately
Your body becomes vulnerable to a variety of negative effects such as a compromised immune system when you drink high amounts of alcohol. When you drink, our body is too preoccupied in purging alcohol out of your system that normal immune system functions get thrown out the window. People who drink too much are more likely to get alcoholic liver disease, pneumonia, acute respiratory and cancer. Note: We personally advocate abstaining from alcohol altogether, for optimal health.
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Don’t Smoke
Cigarette smoking compromises immune response because of the chemicals associated with it, such as cadmium, carbon monoxide, nicotine, and nitrogen. It also aggravates bacterial and viral pulmonary infections and rheumatoid arthritis. If you want to quit smoking, there are many avenues such as counseling, behavioral therapy, and nicotine replacement products.
We’ll add in a final, bonus recommendation for supporting your immunity…
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Take Care of Your Gut
Did you know that 80% of your immune system resides in your gut?
The roughly 100 TRILLION organisms that make up your microbiome (microbiota) are directly responsible for your body’s ability to fight infection. A weak, unbalanced collection of microbiota leave you vulnerable to both minor illnesses, and more serious health conditions.
In addition, if you are not able to efficiently and fully absorb the nutrients from your foods, it barely matters what you are eating… You won’t be getting adequate nutrition, further weakening your body’s ability to fight infection.
The way your body is absorbing and processing nutrients is just another aspect of how gut health protects you from illness...
Making gut health one of the greatest gifts you can give your body if you are concerned about immunity.
PLUS, if you have underlying conditions like diabetes or autoimmune challenges, restoring your gut can be a HUGE needle mover, protecting you even further by reversing the inflammation at the root of these illnesses.
The Well of Life Gut Renewal Bundle is doctor-formulated and specifically designed to boost your immune system by restoring gut health.
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With digestive enzymes to aid absorption and nutrient uptake…
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And both pre and probiotics to increase healthy gut bacteria…
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This package has incredible potential to boost your overall health so your body can fight back.
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