by Otis Brown

January 31, 2021

Your immune system works constantly to protect your body from infectious diseases with little effort on your part. But your daily actions have a huge impact on the effectiveness of your body’s immune system. The lifestyle choices you make, the food you eat, and the products you use everyday play a significant role in supporting or impairing a healthy immune system.

There is no guarantee that you will not be exposed to infections of all sorts and viruses like COVID-19. A strong immune system will strengthen your body’s ability to fight off these infections.

There will always be infections and no one knows when the next one will strike. We are already seeing variants to COVID-19. Wouldn’t it make sense to boost your body’s immune system now so that it might “bullet proofed” for next pandemic.

According to The Wellness Company, Following These 15 Sensible Tips Will Boost Your Body’s Immune System to It’s Peak Performance.

1. Boost Your body’s Immune System By Eating Right. Garbage in, garbage out. Your immune system depends on the food you ingest for the fuels and tools to function properly. A diet rich in minerals, vitamins, antioxidants and omega-3’s is highly recommended. Colorful fruits, vegetables, lean protein and fish are ideal sources. High quality supplements can also be very beneficial.

Eating Right Will Help Boost Your Body's Immunity
Eat Right to Boost Your Body’s Immune System

2. Boost Your body’s Immune System By Stocking Up on Essential Minerals. minerals are inorganic ions that your body require but cannot manufacture. They must be obtained from your diet. Minerals are referred to as the “spark plugs of life” because they are required to activate the enzymatic functions in your body.

Enzymes play a crucial role in immunity, this includes the production of antibodies and the reduction of free radical damage. Your immune system requires a healthy store of trace minerals to boost your immune system.

3. Boost Your body’s Immune System By Focusing on Microbiome Health. The microbiome is the genetic material of all the microbes – bacteria, fungi, protozoa and viruses – that live on and inside the human body. The composition of the gastrointestinal microbiome is established during birth.

The Microbiome Diet generally encourages eating non-starchy fruits and vegetables, fermented foods, grass-fed meat, and wild, low-mercury fish.

While immune cells are produced throughout your body, your adaptive immune system is developed where it interacts with your microbiome in your small intestine. These bacteria help fight against all types of invaders throughout your body.

You have hundreds of different types of bacteria that colonize your intestinal tract. This collection of bacteria is critical to your health because it helps activate your immune system, producing white blood cells that in turn produce antibodies. These antibodies may bind to viruses or disease-causing bacteria, stopping them from infecting the body’s cells.

The microbiome constantly changes with an influx of different bacteria, fungi, and viruses. Each one challenges your body’s immune system and prepares it for when a serious challenge arises. The better care you take of it, the more prepared you’ll be for the challenge when it really matters.

Taking a daily probiotic can provide your body with multiple benefits through direct mechanisms like adjusting pH, supporting a healthy mucosal barrier, and interacting with your adaptive immune system to shape your repertoire of antibodies.

Eating a healthy diet consisting of whole foods, getting adequate amounts of fiber, and supplementing with a probiotic are two of the best practices for strengthening and maintaining your microbiome health.

Fiber encourages the healthy growth of good bacteria and ensures that toxins are swept away from your body instead of being deposited in your liver and recirculated in your bile.

4. Boost Your body’s Immune System By Fighting off Free Radicals. Free radicals are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. When your immune system come under attack, the additional activity generates above average levels within your body. Antioxidants vitamins like C and E naturally mitigate the damage done by free radicals.

5. Boost Your body’s Immune System By Managing Occasional Common Inflammation. Short-term inflammation is an essential part of a healthy immune response. It can increase blood flow and help speed healing. Sometimes too much inflammation can have the opposite effect, damaging your healthy cells and tissues instead of the intruders. Some factors that lead to inflammation cannot be controlled such as age. Most causes, however, can be lessened or removed. Common causes of ongoing inflammation include the following: obesity, unhealthy diet, smoking, toxicants, stress inadequate sleep and lack of exercise.

6. Boost Your body’s Immune System By Getting Your Vitamin D. Technically, vitamin D is a hormone. Your body produces provitamin D3, but it requires ultraviolet radiation of summer strength sunlight to photolyze it into the useful previtamin D3. It’s difficult to get enough vitamin D, especially for those who spend most of their time indoors.

The JAMA Internal Medicine estimates that 75% of US adults and teens are chronically deficient in vitamin D. Vitamin D is is essential to regulating your body’s response for normal everyday inflammation. Lower levels of vitamin D increases your susceptibility to disease.

7. Boost Your body’s Immune System By Maintaining a Healthy Weight. Excess body fat has been known to increase free radicals throughout your body and increase inflammation. Obesity has also been linked to impaired immune function by decreasing the number of immunity cells in the blood and delaying proper immune response.

Healthy sustainable weight loss requires a combination of reducing caloric intake, selecting healthier options and increasing activity.

You need to know your Basil Metabolic Rate (BMR) to determine how many calories you should eat each day. Then you factor in your daily activity using the Harris Benedict Equation. This gives you the number of calories you need each day to maintain your current weight. These calculators are easy to find online. Once you know your daily calorie need, subtract 500 calories from that number to begin losing weight. Subtract 1000 calories to lose weight more quickly. Needless to say, you should speak with you health care provider before making any major health decisions.

Drinking adequate amounts of water is essential. It is recommended that you drink water before each meal to help you eat less. A good guideline is drinking .5 fl. oz. -1 fl. for every pound you weigh. If your weight is 200 pounds, you should drink 100-200 fl. oz. of water every day.

8. Boost Your body’s Immune System By Exercising. The benefits of a regimen of physical exercise is well documented. Physical exercise reduces risk of cardiovascular disease and helps improve your metabolism. Consistent activity accelerates your weight control efforts and strengthens muscles and bones. Regular exercise also helps to boost your body’s immune system. It is documented that a 22 minute exercise session is enough to help lower inflammation levels in your body.

Exercise to Boost Your Body’s Immunity

Regular exercise enables antibodies and white blood cells to circulate rapidly enabling them to circulate more rapidly and destroy invaders quickly. It has been proven that those who work out at least five days a week reduced their risk of catching a cold by 50%. Those who did get sick reported less severe symptoms.

You must maintain your exercise regimen with moderation and consistency. Most health providers believe that 30-60 minutes of moderate to vigorous exercise 4-5 days a week is sufficient. You are advised to consult your health care provider before starting any exercise regimen.

9. Get Plenty Sleep to Help Boost Your body’s Immune System. Sleep is one of the easiest and best natural ways to boost your body’s immune system. Getting adequate sleep makes you up to four times less likely to catch a cold than those who don’t. Sleep is a critically important time for your body to rest and repair itself. 70% of adults report getting inadequate sleep at once per month and the CDC reports that one in three adults don’t get enough sleep period.

Failure to get adequate sleep prevents your body from making sufficient cytokines which is a protein that targets infection and inflammation. Insufficient sleep also induces free radicals. Every single night of poor sleep can impair your T cells’ ability to fight intruders by 70%.

Sleep requirements differ according to age and activity levels. Adults should get on average 7-8 hours of sleep each night. If you’re finding it hard to get that much sleep, try these simple tips:

  • Stick to a Schedule: Try going to bed and waking up at the same time every day.
  • Relax First: Find a relaxing bedtime ritual like a hot bath, journaling, or planning your day.
  • Avoids Naps: Particularly in the late afternoon or those that last longer than 20-30 minutes.
  • Exercise Daily: Research shows that working out regularly can help you fall asleep quickly and improve the quality of your sleep.
  • Sleep in a Cooler Room: Temperatures below 60-67 degrees F help stimulate sleep allowing you fall asleep more quickly and improves the quality of your sleep.
  • Put Down Your Phone: The blue light from you devices can inhibit sleep.

10. Boost Your body’s Immune System By Managing Stress. Stress puts tremendous pressure on your body. When under stress your body produces hormones that suppress your body’s immune system making you more likely to get sick. Stressed people are more likely to become ill as opposed to their relaxed counterparts.

11. Cleanliness. Exposure is the number one risk factor for contracting communicable diseases. Keeping your body and environment clean and germ-free is an important step in preventing undue stress on your body’s immune system.

12. Can You Handle It? Boost Your body’s Immune System By Washing your hands regularly. This is one of the most effective ways to protect yourself from pathogens and keep them from entering your body.  Wash your hands for at least 20 seconds building up a good lather using an effective soap.

13. Disinfect Exposed Surfaces To Help Boost Your body’s Immune System. Looking clean does not necessarily mean that it’s clean. Species of invisible fungus and bacteria number in the thousands. They breed everywhere. All surfaces need to be cleaned with an effective disinfectant.

Items like toilet seats; cell phones, remote controls, doorknobs and children’s toys must be disinfected regularly to prevent the spread of germs.

14. Boost Your body’s Immune System By Maintaining Healthy Skin. Your body’s largest organ, your skin, plays a major role in protecting your body’s immune system. The best way to maintain healthy skin is to get regular exercise and eat a balanced, healthy diet. This is vital to protecting and supporting a healthy immune system. It is also wise to limit your body’s exposure to excessive sunlight.

 Keep your skin clean by showering 6-10 minutes daily in warm water.

15. Boost Your body’s Immune System By Watching Your Mouth. The main portal to your body is your mouth. It is the access point for germs and bacteria to enter your body. This emphasizes the connection between oral health and overall body health.

Your mouth is wet and warm. It fosters a fertile breeding ground for all sorts of bacteria. If it goes unchecked, bacteria in the your mouth leads to tooth decay and periodontal disease. It is particularly important for parents to pay attention to their children’s oral health.

Your best defense against bacteria in your mouth is brushing at least twice per day and flossing to remove food particle that feed bacteria. A good water pic can be very effective in maintaining good oral health

Your body was created with an amazing mechanism to fight viruses, bacteria, germs and infections – Your Immune System. It fights for you 24/7 to keep you healthy. Following the15 sensible tips outlined above will help you supply premium fuel for your body’s immune system and strengthen it’s ability to fight for you.

If you’re ready to Super Charge your body’s immune system, click the link below for additional information.

About the author 

Otis Brown

I am a health and wellness consultant who helps weight conscience adults struggling to lose weight because they can’t get the proper nutrition, diet or exercise. I help create a simple plan for living a healthy lifestyle so they can achieve their ideal body weight and enjoy dramatic and lasting weight loss.

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