TOP TIPS TO BOOST YOUR IMMUNE SYSTEM THIS WINTER
Get in your zzz’s
Make sure that you get between 7 – 9 hours of sleep a day. Studies have shown that sleep deprivation leads to inflammatory effects, which has a negative effect on the digestive, cardiovascular and central nervous system.
Give your heart a workout
It has been suggested that between 30-40 minutes of aerobic exercise strengthens the T-cells and antibody response in the body.
Listen to your favorite tunes
Listening to your favourite songs for 50 minutes can boost your antibody levels. In addition to this it has the ability to lower stress, which in turn compromises the immune function.
Enjoy a good laugh
In a study that was conducted by Loma Linda University in California it was shown that laughing can increase the number of natural killer cells, T cell and antibodies present in the body.
Zone out
The University of Wisconsin-Madison reported that mindful meditation improved the immune response by increasing the production of antibodies. Meditating for 20 minutes a day was found to be successful in achieving this immune effect.
Stock up on fruits and veggies
Make sure that you and your family consume enough antioxidants this winter by increasing your intake of the colourful, in season fruits and veggies, such as beetroot, pomegranates, pumpkin, oranges and sweet potatoes.
Boost your zinc intake
Zinc affects multiple aspects of the immune system, from the barrier of the skin (teenage acne and breakouts) to gene regulation within lymphocytes.Zinc improves phagocytosis by natural killer (NK) cell, an activity which is critical for assisting white blood cell function. There is 25 times more Zinc in white blood cells than red. Supplementing with a Krebs Cycle Zinc will ensure sure that you absorb and utilize the Zinc properly, which will help boost energy levels and immunity, clear skin and aid wound healing.
Drink enough water
Drinking enough water will aid proper digestion. Water assists with the transports of lymph and white blood cells through the body which will help to flush out toxins and reduce symptoms of colds and flu.
Soak up the winter sun
“Vitamin D3 can reduce ones risk of dying from any cause”, according to a recent European analysis. It is also essential for T-cell activation so make sure your vitamin D3 levels are high enough (get your levels checked and don’t accept anything less than 80-100nm/mol). You can boost your levels by enjoying the warmth of the sun but it is important to remember that vitamin D3 is formed by exposure to UVB rays, whereas UVA rays actually destroy vitamin D. UVB rays are at their best over summer during midday. They don’t penetrate the atmosphere easily, therefore it is very unlikely that will not get the sun exposure required for D3 formation over the winter months, as the sun is lower and there is more cloud cover. Make sure your family supplements with this essential vitamin, at least over the winter months. Its importance cannot be overstated. New research indicates that daily requirements for D3 are as follows:
1,000 i.u. = children,
2,000 i.u. = adolescent,
7,000 i.u. = adults and elderly
Don’t forget about Super Natural C
Vitamin C in its whole food form offers massive antioxidant benefit to the body. It is also a known immune booster – raising IgA, IgM, immunoglobulins that offer antibody protection. Vitamin C also supports the complement system – complement proteins are vital for the destruction of invading antigens. The food sources highest in vitamin C are CamuCamu, Acerola berry and Amla fruit. Wholefood vitamins produce the added antioxidant benefits without the negative side effects that may be experienced when taking ascorbic acid or Ester C.
Note: Vit C does not boost levels of IgG, which protects the body against viruses
Stay positive
Prof. Cohen from Carnegie Mellon University conducted a study in which they found that happy people were less prone to becoming sick. It is believed that happy people produce enough cytokine which help the immune cells to fight infections.
Keep those “paws” clean
Washing hands regularly, prevents infection from bacteria and viruses. Remember to wash hands before and after a meal, after contact with a sick person and when coughing or sneezing into your hands.
Boost your “good” bacteria microflora
Did you know that 80 percent of your immune system is located in your digestive system? This makes a healthy gut a major focal point in maintaining optimal health. Remember, a robust immune system is your number one defense system against ALL disease. The root of many health concerns can be related to an imbalanced gut.It is essential to supplement with a high quality probiotic especially after antibiotic treatment, in order to replace the healthy “good” bacteria in your gut. These bacteria help fight against the “bad” bacteria and promote overall immune health, lowering the risk of becoming sick.
http://www.naturalhealthmag.com/health/your-best-health/page/3
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/boost+your+immune+system+for+winter,9181
http://articles.mercola.com/sites/articles/archive/2012/03/26/maximizing-vitamin-d-exposure.aspx
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