6 Immune System Busters & Boosters
Your lifestyle can affect how well your immune system can protect you from germs, viruses, and chronic illness.
Replacing bad health habits with good ones can help keep your immune system healthy. Check this list to see where you could use some improvement.
You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. Studies help bear out that well-rested people who received the flu vaccine developed stronger protection against the illness.
Not getting enough sleep can lead to higher levels of a stress hormone. It may also lead to more inflammation in your body.
Although researchers aren’t exactly sure how sleep boosts the immune system, it’s clear that getting enough – usually 7 to 9 hours for an adult – is key for good health.
Try to get regular, moderate exercise, like a daily 30-minute walk. It can help your immune system fight infection.
If you don’t exercise regularly, you’re more likely to get colds, for example, than someone who does. Exercise can also boost your body’s feel-good chemicals and help you sleep better. Both of those are good for your immune system.
Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.
Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.
Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup. If you do come down with a cold or the flu, a bowl of chicken soup can help you get well faster, one study shows.
Some mushroom varieties — such as shiitake — may also help your immune system.
Everyone has some stress; it’s part of life. If stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases.
Chronic stress exposes your body to a steady stream of stress hormones that suppress the immune system.
You may not be able to get rid of your stress, but you can get better at managing it.
Counseling is a big help, too.
Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function.
People who meditate regularly may have healthier immune system responses, some studies show. In one experiment, people who meditated over an 8-week period made more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response 4 months later.
Having strong relationships and a good social network is good for you.
People who feel connected to friends – whether it’s a few close friends or a large group – have stronger immunity than those who feel alone, studies show.
In one study, lonely freshmen had a weaker immune response to a flu vaccine than those who felt connected to others.
Although there are many other things that affect your health, making meaningful connections with people is always a good idea.
Laughing is good for you. It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.
Just anticipating a funny event can have a positive effect on your immune system. In one study, men were told 3 days in advance that they were going to watch a funny video. Their levels of stress hormones dropped.
SOURCES:
Bruce Polsky, MD, interim chairman, department of medicine, chief, division of infectious disease, St. Luke’s-Roosevelt Hospital Center, New York City.
Stephen Sinatra, MD, assistant clinical professor of medicine, University of Connecticut School of Medicine; founder, New England Heart and Longevity Center Medicine, Manchester, Conn.
American Association for Cancer Research: ”How Diet, Obesity and Even Gum Disease May Affect Immune System and Cancer.”
Sanchez, A. American Journal of Clinical Nutrition, November 1973.
WebMD Medical Reference: ”Use Your Immune System to Prevent Flu.” ”Exercise When You Have the Flu.” ”Sleep 101.”
American Psychological Association: ”First-Year College Students Who Feel Lonely Have A Weaker Immune Response To The Flu Shot.”
Cole ,S. Genome Biology, September 2007.
WebMD Medical News: ”Moderate Exercise May Lower Cold Risk.”
Scott Berliner, supervising pharmacist, Life Science Pharmacy, New York.
WebMD Feature: ”How Antioxidants Work.”
Rosner, F. Chest, 1980.
Ann G. Kulze, MD, CEO & founder, Dr. Ann & Just Wellness, Mt. Pleasant, S.C.
Spiegel, K. The Journal of the American Medical Association, Sept. 25, 2002.
Davidson, R. Psychosomatic Medicine, July-August 2003.
Bennett, M. Alternative Therapies in Health and Medicine. March-April 2003.
University of California: ”Go Ahead, Laugh. It’s Good For You.”
Hughes, D. Nutrition Bulletin, March 2000.
Pagination
15 tips to help you feel better.
Do echinacea and vitamin C really help a cold?
Get a good night’s rest with these remedies.
Eat these to fight colds, flu, and more.
{text}
© 2005 – 2018 WebMD LLC. All rights reserved.
WebMD does not provide medical advice, diagnosis or treatment.
6 Immune System Busters & Boosters
Research & References of 6 Immune System Busters & Boosters|A&C Accounting And Tax Services
Source
0 Comments
Trackbacks/Pingbacks