The health of a person depends, to a great deal, upon the efficiency of his body’s immune system. The stronger your immune system, the lower your susceptibility to diseases, and vice versa! In short, it is very necessary for an individual to maintain a strong immune system; otherwise, he has all the chances of catching the mildest of infections. Your immune system is your first line of defense when you’re battling a common cold, flu, or other cold-weather illness. Your immune system helps you heal and stay well. To work well your immune system needs healthful foods, exercise, and low stress. So, if you want to make sure that your body has the ability to fight off any threat, start taking steps that will help improve your immune system. Below are some of my favorite recommendations for boosting your immune system.
Here are the key guidelines you must follow in your daily lifestyle for boosting your immune system:
- Drink plenty of fluids
- Exercise regularly
- Limit stress- Meditate
- Get plenty of sleep
- Include probiotics from foods or supplements
- Eat a colorful, well-balanced diet.
- Avoid processed foods
Make sure to include these foods in your daily meals intake:
- Green leafy vegetables, whole grains, beans, fruit, and roots help in making the immune system stronger.
- Food items like apples, oranges, broccoli, cantaloupe, brown rice, and olive oil make the immune system stronger.
- Limit/ Avoid dairy products: Do not consume too many dairy products. Even red meat and eggs should be taken in moderation.
- Garlic is very good for the immune system of the body. You can take it either raw or in cooked form.
- Herbal teas: Include green tea/ other herbal teas to boost the immune system, since they contain antioxidants, bioflavonoids, tannins, and indoles.
- Reduce your consumption of processed and packaged foods as much as possible. Instead, try to stick to fresh foods and vegetables.
- Turmeric: Studies have shown that curcumin, the primary active compound in turmeric, may modulate the immune system by activating certain immune cells and targeting proinflammatory cytokines. These effects may contribute to the benefits of curcumin seen in certain immune-related conditions, including allergy, asthma, and arthritis.
- Include Omega-3 Fatty Acids in your diet: The star components of fatty fish—omega-3 fatty acids— have long been appreciated for lowering the risk of coronary disease, heart failure, and death from heart disease. Wild salmon or smaller fish such as anchovies, herring, and sardines are high in omega-3s, while flaxseed, walnuts, and chia seeds provide certain plant-based omega-3s, which are converted to small amounts of EPA and DHA in the body.
- Ginger: It has been used for thousands of years in folk medicine, Traditional Chinese Medicine, and Ayurveda. It tremendously helps in fighting infections.
- Chili peppers: Chili peppers provide an alkaloid known as capsaicin, which demonstrates anti-inflammatory and anti-microbial properties. This compound may modulate immune function and prevent tumor development by reducing the secretion of certain signaling compounds, including tumor necrosis factor-alpha (TNF-α) and several interleukins.
- Fennel: A culinary herb and medicinal plant with a flavor similar to licorice, fennel is a lesser-known immune-boosting herb but is worth adding to your staple of home remedies. Fennel boasts high amounts of fiber, vitamins, and minerals including calcium, potassium, and phosphorus.
- Olive oil: This tasty oil, a core component of the Mediterranean diet, contains oleocanthal, a phenolic compound that has anti-inflammatory properties comparable to ibuprofen, a nonsteroidal anti-inflammatory medication. Two or three tablespoons of extra-virgin olive oil each day, drizzled on salads, vegetables, or grains, does wonder for immune health.
Remember to be consistent in your daily food choices. Try adding the above list of foods to your meals throughout your weekly intake. Try to do a natural detox this year; it will help your immune system to get stronger as well as cleanse your entire digestive system. Check out the natural holistic detox program I offer!
Stay calm and try to manage your stress. Mind and body are connected; so keep life balance.