How to boost your immunity - A guide to a strong immunity
What is immune system and how does it work ?
Our immune system is vital for our health and survival. It is built to identify , defend and protect the body against bacteria, viruses , germs, parasites and more.
Boosting personal health immunity is essential for everyone but often overlooked.
It is a fact that our daily lives invade us with germs and bacteria that can have a negative affect on our health. The immune system is the protective SHIELD for our body. However, research has revealed that it needs help to function normally and defend itself against possible infections.
Some of the essential vitamins important for the support of the immune system are recognised below
Most vital to facilitate normal immune system function and regulate the absorption of essential minerals. Achieving a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
Healthy vitamin D levels are good for immunity and vitamin D supplements may protect against respiratory infections in general.
Vitamin D comes from sunlight which you may lack if you’re indoors most of the day.
Lower vitamin D levels have been shown to be a factor in upper respiratory tract infection and influenza symptoms.
One of magnesium’s most important jobs is to regulate muscle function throughout the body. It is a nutrient that the body needs to stay healthy. Magnesium is important for many other processes in the body, including supporting nerve function, blood sugar levels, and blood pressure, making protein, bone, and DNA.
It may also boost exercise performance and is especially recommended for women.
Rich in antioxidants, zinc is a trace element that helps strengthen immunity by protecting cells against oxidative stress. A reduction of this mineral in the body can decrease the immune cell functions,
Zinc supplementation increases the number of lymphocytes, improves the immediate cellular immune response whilst providing a harmonious development and growth.
It has been shown to treat the common cold, assist in wound healing, and have useful effects on learning and memory.
Elderberry has been shown to help boost the immune system, reduce inflammation, and improve overall quality of skin. The nutrient profile has an impressive amount of fibre, vitamins and antioxidants that will only improve your overall health and well-being. For more info see here our blog post about the Elderberry benefits.
An important and essential mineral to help make and regulate thyroid hormones, which maintain healthy cells, and control the metabolic rate of the body.
Iodine therefore plays a vital role in thyroid health.
It has also been linked to healthy brain development of the unborn child during pregnancy. Care must be taken however not to exceed stated doses, the average adult needs just 0.14mg per day.
Without doubt a vital vitamin which has several important functions. Boosting your body’s natural defence, your immune system, against illness and infection by ensuring your system works efficiently.
It also serves to support healthy skin and eyesight especially in low light conditions.
An amazing fact is that your body can store Vitamin A to assist your body function as required.
A fascinating herbal remedy, widely acclaimed to boost the immune system and therefore beneficial to prevent colds and flu symptoms.
Considerable research has shown that it increases the number of white blood cells, which fight infection.
Many people choose to take echinacea throughout the year to defend against illness.
An interesting side effect is that some laboratory research has revealed it can reduce inflammation
Part of the Vitamin B group and often known as Vitamin H. Your body benefits from Biotin as it converts some nutrients into energy. It does this by supporting a number of enzymes which work to break down carbs, fats and proteins.
Research has shown considerable advantages to the health of skin, nails, hair and the nervous system.
It has also been shown to help manage blood sugar levels.
The name originates from the Greek language meaning ‘life’.
Other important ways to protect the immune system
Healthy balanced diet
The phrase ‘You are what you eat’ is forever true. Our food and drink has an impact on our physical health, mental wellbeing and performance both at work and at play.
A healthy diet is a balanced diet which includes food and supplements in the right proportions, and in quantities which maintain a healthy body weight.
Eating well has multiple benefits, improved night rest, mood and mental boost, maintaining youthful skin appearance, and lowering the risk of serious health conditions, stroke, cancer, and cardiovascular issues.
Everyone should know the benefits of an ample daily water intake, but sadly it is often neglected. Water keeps every system in the body functioning properly, it is simply the river that flows through our system removing the bad and promoting the good.
The Harvard Medical School Special Health Report notes that water has many important jobs, which it lists as :
carrying nutrients and oxygen to your cells, flushing bacteria from your bladder, aiding digestion, preventing constipation, normalizing blood pressure, stabilizing the heartbeat, cushioning joints, protecting organs and tissues, regulating body temperature, maintaining electrolyte (sodium) balance.
Giving your body enough fluids to carry out those tasks means that you're staying hydrated and ahead of the curve.
Sleep is as important to our health as eating, drinking and breathing. It allows our bodies to self-repair and can improve brain memory and processing quality. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems, anxiety and depression. A good night sleep is well known to provide considerable benefit to our daily life.
Meditation has long been applauded for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Many studies have been conducted to look at how meditation may be helpful for a variety of conditions, such as high blood pressure, certain psychological disorders, and pain. Investigations have shown interest in how meditation might assist our bodies generally and in particular the positive effects it could have on the brain.
Exercise is the miracle but simple cure that has always been readily available, but so many of us fail to take our medicine.
However old you may be, there is strong and well documented scientific evidence that being physically active can help you lead a healthier and happier life. It is really a matter of the common sense of engineering, keep the parts oiled and they will reward you and last much longer. We should apply this principle to our bodies.
Research shows that physical activity can also boost self-conscious esteem, improve personality, produce drive and ambition, assist sleep quality and energy, as well as reducing your risk of stress, depression, dementia and other age related disease.
"If exercise were a pill, it would be one of the most cost-effective drugs ever invented," says Dr Nick Cavill, a health promotion consultant.
If we want to boost our immunity, we need to consider a balanced lifestyle with enough rest, however, dietary wisdom is essential for maintaining a healthy body. If your diet is not rich in nutrients, you can achieve nutritional support to help strengthen immunity.
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