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25 Easy Ways to Boost Your Immune System

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25 Easy Ways to Boost Your Immune System [Guest Post}

Author: Alyssa Craig

 

April showers brings May flowers…and sniffles, sneezes and allergies!  Spring is blooming and so are illnesses!  If you have small children, or are more easily susceptible to getting sick, you may be looking for simple changes you can make to boost your immune system. Luckily, there are many ways you can take charge, so take a look at the list below and start integrating these habits into your daily life.

 

  1. Move More: Shoot for at least 30 minutes of exercise, five times per week. If it is easier, break it up into 10 minute increments and use it as a great way to break up your work day.

 

  1. Ditch Tobacco: Do not smoke and avoid secondhand tobacco smoke. Period.

 

  1. Maintain a Healthy Weight: Whether this means losing a little weight or simply maintaining your current healthy weight, being at a healthy weight is good for your health.

 

  1. Drink Only in Moderation, If at All: Alcohol abuse can lead to immunodeficiency, making you more susceptible to communicable diseases. The less you drink, the better your body will be at fighting invaders.

African woman slepping

  1. Get Adequate Sleep: The average adult needs 7-9 hours of sleep per night. So don’t forget to catch your zzz’s to help make your body stronger.

 

  1. Wash Hands Frequently: We touch a lot of things throughout the day, including things many other people have touched. We then touch our own faces and handle food that goes into our bodies. Wash your hands often to prevent germ transfer.

 

  1. Eat Plenty of Fruits and Vegetables: Focus on those rich in vitamins C and E, plus beta-carotene and zinc for great immune system power. By making sure your diet consists of natural, brightly colored foods, you will easily eat nutrients your body needs.

 

  1. Practice Meditation: Stress is an enemy to a healthy immune system so find some time in your day to practice some breathing exercises. Clear your mind and find some zen.

Two happy women laughing while sitting in bed at home

  1. Laugh: Believe it or not, laughing curbs stress hormone levels and boosts white blood cells that fight infection. So pop in your favorite comedy tonight to prevent that cold!

 

  1. Spend a Little Time in the Sun: Just 10-15 minutes of sunshine in the summer produces enough vitamin D to boost your immune system. Use supplements during the winter if you have a vitamin D deficiency.

 

  1. Reduce Your Intake of Simple Sugars: Did you know 75-100 g of sugar solution (about two 12 oz. sodas) will reduce your body’s ability to fight infection? Cut back on sodas and sweets so you don’t hinder your body’s capability to take down illness.

 

  1. Smiling: Not only does smiling boost your immune system, but humans have about 19 types of smiles, giving you many options to improve your health quickly! Check out these other cool facts about smiling.

 

  1. Add Some Zinc: Zinc is a powerful tool when it comes to boosting your immune system. You can find it naturally in red meat, chicken, fish, eggs, legumes, sunflower seeds, and pumpkin seeds.

 

  1. Spend Time with your Friends: It’s been proven that a rich social life enriches your life, as well as your health! So go ahead, throw that party this weekend. Doctor’s orders.

 

  1. Drink Water: Water helps cleanse the body and remove toxins, helping to remove things that could damage your ability to fight off disease.

 

  1. Eat Brazil Nuts: These nuts are rich in selenium, a powerful antioxidant that can greatly improve immune response. Keep a bag in your desk for a great afternoon snack.

Man having a massage

  1. Schedule a Massage: You now have permission to pamper yourself, all in the name of health. Massages are a great way to relieve stress and crank up your immune system.

 

  1. Incorporate Coconut Oil: Coconut oil is a superfood that works for many things beyond food. So go ahead and use it for cooking or as a lotion. It contains lauric acid which likes to dissolve the lipid barrier of harmful viruses and bacteria.

 

  1. Add Garlic to Your Meals: Your sweetie might not like it, but garlic can help improve your body’s infection fighting capabilities.

 

  1. Think Positively: While this sounds too good to be true, being optimistic and positive can actually prompt your body to produce more immunity boosting abilities.

 

  1. Eat More Protein: Make sure you are eating plenty of lean, healthy proteins to protect your body.

 

  1. Listen to Music: Listening to music that makes you feel good and soothes you can help improve your immune system as the body takes cues from your mood and emotions.

 

  1. Participate in a Group Drumming Session: If you have ever wanted to be a drummer, this is your chance. Group drumming has been shown to enhance natural killer-cell activity.

 

  1. Engage in Mentally Stimulating Activities: A study showed a connection between the immune system and the part of the brain that handles planning, memory, initiative, judgement, and abstract thinking. So do some puzzles or play a challenging card game!

 

  1. Let Your Emotions Out in a Constructive Argument: Keeping your emotions cooped up will only cause harm and can make you more susceptible to illness. Still be kind, but don’t be afraid to have a discussion when something upsets you.

 

You may already be participating in many of these suggestions, but if not, they are easy enough to work into just about any schedule. Let’s face it, if it’s going to keep you and your family from getting sick as frequently, it’s well worth the investment.

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