Does the thought of cold and flu season coming up scare you? It doesn't have to. Fall and winter can be the "stay well" season for you if you know which immune system boosters to use.
* Exercise is a powerful immune system booster! Moderate, regular exercise has been shown in studies to increase the number of white blood cells available to fight infections. It also increases the number of endorphins your body produces. These are natural hormones that help you feel good and help you sleep better - and that helps boost your immune system even more.
* Antioxidant-rich foods are immune system boosters: Fruits and vegetables of all kinds have compounds called antioxidants. These antioxidants clean up your system - it is like preventing rust from forming by stopping the free radicals in your body from binding to the oxygen molecules. This means you have more oxygen available to energy and fighting illnesses.
* Adequate sleep: One of the most useful ways to boost the bodys natural defenses is sleep. When students at the University of Chicago were limited to only four hours of sleep a night for six nights and then given a flu vaccine, their immune response was depressed and they produced only half the normal number of antibodies. Lack of sleep can lead an increase in the levels of the stress hormone, cortisol, which can lead in inflammation. Although researchers arent exactly sure how sleep boosts the immune system, its clear that getting adequate amounts " usually 7 to 9 hours for an adult and 1 or 2 more hours for children" is essential to good health.
* Make time to relax - Your immune system can't function properly under chronic stress. Since you most likely can't make your life stress-free, the next best thing is to relax on a regular basis. This will help lower your levels of the stress hormone, cortisol, and also help you sleep better, which in turn strengthens your immune system, too.
* Of course, good health habits like encouraging people near you to sneeze into their elbow, washing your hands frequently, and avoiding large crowds are also important to staying well. Since these measures aren't always realistic, the other immune system boosters are important. You can assume that you will be exposed to illness this season.
* Immune system vitamins - It is always a good idea to take a multivitamin if your diet isn't as full of fruits and vegetables as it should be. You may need more vitamin A and E, though, to really boost your immune system. Minerals like zinc are also important. Herbs like echinacea and bioflavonoids (beta-carotene) can also help.
* Mind/body tools such as self-hypnosis, Emotional Freedom Technique, and meditation are also great immune system boosters. Some studies show that people who meditate regularly may be able to build a healthier immune system than those who don't. In one study, people who meditated over an 8-week period produced more antibodies to a flu vaccine than people who didn't mediate. The difference was still measurable 8 weeks later.
* Exercise is a powerful immune system booster! Moderate, regular exercise has been shown in studies to increase the number of white blood cells available to fight infections. It also increases the number of endorphins your body produces. These are natural hormones that help you feel good and help you sleep better - and that helps boost your immune system even more.
* Antioxidant-rich foods are immune system boosters: Fruits and vegetables of all kinds have compounds called antioxidants. These antioxidants clean up your system - it is like preventing rust from forming by stopping the free radicals in your body from binding to the oxygen molecules. This means you have more oxygen available to energy and fighting illnesses.
* Adequate sleep: One of the most useful ways to boost the bodys natural defenses is sleep. When students at the University of Chicago were limited to only four hours of sleep a night for six nights and then given a flu vaccine, their immune response was depressed and they produced only half the normal number of antibodies. Lack of sleep can lead an increase in the levels of the stress hormone, cortisol, which can lead in inflammation. Although researchers arent exactly sure how sleep boosts the immune system, its clear that getting adequate amounts " usually 7 to 9 hours for an adult and 1 or 2 more hours for children" is essential to good health.
* Make time to relax - Your immune system can't function properly under chronic stress. Since you most likely can't make your life stress-free, the next best thing is to relax on a regular basis. This will help lower your levels of the stress hormone, cortisol, and also help you sleep better, which in turn strengthens your immune system, too.
* Of course, good health habits like encouraging people near you to sneeze into their elbow, washing your hands frequently, and avoiding large crowds are also important to staying well. Since these measures aren't always realistic, the other immune system boosters are important. You can assume that you will be exposed to illness this season.
* Immune system vitamins - It is always a good idea to take a multivitamin if your diet isn't as full of fruits and vegetables as it should be. You may need more vitamin A and E, though, to really boost your immune system. Minerals like zinc are also important. Herbs like echinacea and bioflavonoids (beta-carotene) can also help.
* Mind/body tools such as self-hypnosis, Emotional Freedom Technique, and meditation are also great immune system boosters. Some studies show that people who meditate regularly may be able to build a healthier immune system than those who don't. In one study, people who meditated over an 8-week period produced more antibodies to a flu vaccine than people who didn't mediate. The difference was still measurable 8 weeks later.
About the Author:
With so many options for immune system boosters available, it can be a challenge to know how to get started. All the information you need to get started strengthening your immune system at http://www.immunesystemboostersguide.com
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