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6 Steps To Strengthen Your Immune System by Heycube(m): 4:32pm On Jul 31, 2014 |
Boost Your Body's Defenses -- By Liza Barnes, Health Educator Your immune system is important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. You can stay healthy, too, by following these six steps. 1. Eat Right In theory, this one is pretty simple: Eat just enough of the right foods when you feel hungry. Avoid eating too much, which can lead to weight gain and harm the immune system. Research has shown that Obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. Some nutrients and foods that have been found to enhance the immune system include: Vitamin C-rich foods, like citrus fruit and broccoli Vitamin E-rich foods, like nuts and whole grains Garlic Zinc-rich foods, like beans, turkey, crab, oysters, and beef Bioflavanoids, which are found in fruits and vegetables Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice Carotenoid-rich foods, like carrots and yams Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil. Of course, you can find these nutrients in pill form, but food is always the best and most usable source of vitamins and minerals. 2. Exercise Regularly Regular exercise reduces the number of sick days. Exercise doesn’t have to be strenuous to provide these benefits—in fact moderate exercise may even achieve a better result. A study published in Medicine and Science in Sports and Exercise found that upper respiratory infections were more common among athletes during heavy training. Whatever you do, listen to your body. If you’re under the weather already, take it easy until you feel better. 3. Get Enough Sleep Deep sleep stimulates and energizes the immune system, while sleep deprivation has the opposite effect. According to the National Institutes of Health, the average adult needs between 7 and 8 hours a night, although some people may need as few as 5 hours or as many as 10 hours. To make sure you are getting enough quality sleep, avoid caffeinated drinks (and other stimulants), decongestants, tobacco and alcohol. Alcohol can assist falling into a light sleep, but it interferes with REM and the deeper stages of sleep, which are restorative. 4. Manage Stress Between fender benders, work deadlines, marital problems and hectic schedules, keeping stress out of your life is impossible. But how you choose to react to stress can greatly impact your overall health. Sweeping problems under the rug as opposed to solving them can turn short-term stress into chronic stress, which can cause health problems. These stress hormones can work in two ways, either switching off disease-fighting white blood cells or triggering a hyperactive immune system, which increases your risk of developing auto-immune diseases. So find ways to de-stress a few times per week, whether you exercise, practice yoga, meditate, or take a relaxing bath. 5. Quit Smoking Smoking and using tobacco products contributes to a host of health problems, and this is one more you can add to your list for reasons to quit. 6. Consume Alcohol in Moderation Chronic alcohol abuse is defined by the Diagnostic and Statistical Manual of Mental Disorders as the use of alcoholic beverages despite negative consequences. Clinical and Experimental Research states that alcohol abuse can also cause lead to immunodeficiency, making you more susceptible to bacterial pneumonia, tuberculosis, and other communicable diseases. But the moderate use of alcohol (one drink daily for women, and two for men) has not been associated with negative effects on the immune system. In fact, according to a 2007 article in the British Journal of Nutrition, there is an increasing body of evidence linking health benefits linked with moderate consumption of polyphenol-rich alcoholic beverages, like wine or beer. The article states that, while heavy alcohol use can suppress the immune response, “moderate alcohol consumption seems to have a beneficial impact on the immune system compared to alcohol abuse or abstinence.” So for the time being, the advice remains: everything in moderation.[b]Boost Your Body's Defenses -- By Liza Barnes, Health Educator Your immune system is important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. You can stay healthy, too, by following these six steps. 1. Eat Right In theory, this one is pretty simple: Eat just enough of the right foods when you feel hungry. Avoid eating too much, which can lead to weight gain and harm the immune system. Research has shown that Obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. Some nutrients and foods that have been found to enhance the immune system include: Vitamin C-rich foods, like citrus fruit and broccoli Vitamin E-rich foods, like nuts and whole grains Garlic Zinc-rich foods, like beans, turkey, crab, oysters, and beef Bioflavanoids, which are found in fruits and vegetables Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice Carotenoid-rich foods, like carrots and yams Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil. Of course, you can find these nutrients in pill form, but food is always the best and most usable source of vitamins and minerals. 2. Exercise Regularly Regular exercise reduces the number of sick days. Exercise doesn’t have to be strenuous to provide these benefits—in fact moderate exercise may even achieve a better result. A study published in Medicine and Science in Sports and Exercise found that upper respiratory infections were more common among athletes during heavy training. Whatever you do, listen to your body. If you’re under the weather already, take it easy until you feel better. 3. Get Enough Sleep Deep sleep stimulates and energizes the immune system, while sleep deprivation has the opposite effect. According to the National Institutes of Health, the average adult needs between 7 and 8 hours a night, although some people may need as few as 5 hours or as many as 10 hours. To make sure you are getting enough quality sleep, avoid caffeinated drinks (and other stimulants), decongestants, tobacco and alcohol. Alcohol can assist falling into a light sleep, but it interferes with REM and the deeper stages of sleep, which are restorative. 4. Manage Stress Between fender benders, work deadlines, marital problems and hectic schedules, keeping stress out of your life is impossible. But how you choose to react to stress can greatly impact your overall health. Sweeping problems under the rug as opposed to solving them can turn short-term stress into chronic stress, which can cause health problems. These stress hormones can work in two ways, either switching off disease-fighting white blood cells or triggering a hyperactive immune system, which increases your risk of developing auto-immune diseases. So find ways to de-stress a few times per week, whether you exercise, practice yoga, meditate, or take a relaxing bath. 5. Quit Smoking Smoking and using tobacco products contributes to a host of health problems, and this is one more you can add to your list for reasons to quit. 6. Consume Alcohol in Moderation Chronic alcohol abuse is defined by the Diagnostic and Statistical Manual of Mental Disorders as the use of alcoholic beverages despite negative consequences. Clinical and Experimental Research states that alcohol abuse can also cause lead to immunodeficiency, making you more susceptible to bacterial pneumonia, tuberculosis, and other communicable diseases. But the moderate use of alcohol (one drink daily for women, and two for men) has not been associated with negative effects on the immune system. In fact, according to a 2007 article in the British Journal of Nutrition, there is an increasing body of evidence linking health benefits linked with moderate consumption of polyphenol-rich alcoholic beverages, like wine or beer. The article states that, while heavy alcohol use can suppress the immune response, “moderate alcohol consumption seems to have a beneficial impact on the immune system compared to alcohol abuse or abstinence.” So for the time being, the advice remains: everything in moderation.[/b]Boost Your Body's Defenses -- By Liza Barnes, Health Educator Your immune system is important. Very much like your own personal army, it guards your body against attacks from invaders (like bacteria, fungi, and viruses), defending against infections and several kinds of cancer. You can stay healthy, too, by following these six steps. 1. Eat Right In theory, this one is pretty simple: Eat just enough of the right foods when you feel hungry. Avoid eating too much, which can lead to weight gain and harm the immune system. Research has shown that Obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. Some nutrients and foods that have been found to enhance the immune system include: Vitamin C-rich foods, like citrus fruit and broccoli Vitamin E-rich foods, like nuts and whole grains Garlic Zinc-rich foods, like beans, turkey, crab, oysters, and beef Bioflavanoids, which are found in fruits and vegetables Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice Carotenoid-rich foods, like carrots and yams Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil. Of course, you can find these nutrients in pill form, but food is always the best and most usable source of vitamins and minerals. 2. Exercise Regularly Regular exercise reduces the number of sick days. Exercise doesn’t have to be strenuous to provide these benefits—in fact moderate exercise may even achieve a better result. A study published in Medicine and Science in Sports and Exercise found that upper respiratory infections were more common among athletes during heavy training. Whatever you do, listen to your body. If you’re under the weather already, take it easy until you feel better. 3. Get Enough Sleep Deep sleep stimulates and energizes the immune system, while sleep deprivation has the opposite effect. According to the National Institutes of Health, the average adult needs between 7 and 8 hours a night, although some people may need as few as 5 hours or as many as 10 hours. To make sure you are getting enough quality sleep, avoid caffeinated drinks (and other stimulants), decongestants, tobacco and alcohol. Alcohol can assist falling into a light sleep, but it interferes with REM and the deeper stages of sleep, which are restorative. 4. Manage Stress Between fender benders, work deadlines, marital problems and hectic schedules, keeping stress out of your life is impossible. But how you choose to react to stress can greatly impact your overall health. Sweeping problems under the rug as opposed to solving them can turn short-term stress into chronic stress, which can cause health problems. These stress hormones can work in two ways, either switching off disease-fighting white blood cells or triggering a hyperactive immune system, which increases your risk of developing auto-immune diseases. So find ways to de-stress a few times per week, whether you exercise, practice yoga, meditate, or take a relaxing bath. 5. Quit Smoking Smoking and using tobacco products contributes to a host of health problems, and this is one more you can add to your list for reasons to quit. 6. Consume Alcohol in Moderation Chronic alcohol abuse is defined by the Diagnostic and Statistical Manual of Mental Disorders as the use of alcoholic beverages despite negative consequences. Clinical and Experimental Research states that alcohol abuse can also cause lead to immunodeficiency, making you more susceptible to bacterial pneumonia, tuberculosis, and other communicable diseases. But the moderate use of alcohol (one drink daily for women, and two for men) has not been associated with negative effects on the immune system. In fact, according to a 2007 article in the British Journal of Nutrition, there is an increasing body of evidence linking health benefits linked with moderate consumption of polyphenol-rich alcoholic beverages, like wine or beer. The article states that, while heavy alcohol use can suppress the immune response, “moderate alcohol consumption seems to have a beneficial impact on the immune system compared to alcohol abuse or abstinence.” So for the time being, the advice remains: everything in moderation. |
Re: 6 Steps To Strengthen Your Immune System by TheGreyStork: 10:54am On Aug 13 |
Thanks for sharing this comprehensive guide on boosting the immune system! The practical tips on diet, exercise, sleep, and stress management are really helpful for maintaining overall health. For more information visit our website [https://fitness-freak.co/] |
Re: 6 Steps To Strengthen Your Immune System by Fitnessfreak1: 1:09pm On Aug 23 |
Thanks for sharing this detailed guide on strengthening the immune system! The useful tips on diet, exercise, sleep, and managing stress are great for supporting overall health. |
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