J Written by: Dr. Waseem Razaq
Strengthen Your Immune System Naturally
What is the immune system?
It’s all the things that our bodies use to fight off infection: antibodies,
cells and so many other things that keep us healthy. In general, the immune
system does an amazing job of putting up with the harmless germs that live in us
and on us while identifying and expelling those more harmful species that can
cause illness and disease.
Think about winter when weather is so cold, you might be able to avoid a cold by
wearing full protective equipment, but in the end the cold viruses will probably
find a way to get you. There are so many viruses that have evolved to cause
colds. It’s very difficult to see how we can ever defeat all of them. They
spread from person to person via small droplets sneezed or coughed into the air,
or by mucus that gets onto hands and onto surfaces. You can take sensible steps
to decrease the risk of transmission, such as washing your hands and not
sneezing or coughing over people.
How to Strengthen immune system?
You can improve and strengthen your Immune system just through following a
healthy lifestyle instead of taking supplements and medications. Here are some
tips and suggestions for maintaining a balanced immune system that can protect
you this winter:
1. Practice good hygiene
Coming into a contact with a surface, object or a person that’s been
contaminated with germs and then touching your mouth, nose or eye can lead you
to picking up an infection. Wash your hands well before eating and always after
the toilet, being in a public place or on public transport. Please note hygiene
is vital for avoiding cross-infection.
2. Eat healthy and balanced diet
A proper diet can help prepare the body to better fight disease. Complete and
balanced diet is combination of macro and micro nutrients, fiber, vitamins,
minerals and antioxidants. Make sure to include fresh fruits, vegetables, whole
grains, legumes and beans,lean meat, poultry, fish and seafood, dairy products,
nuts and seeds in your diet. Healthy fats and oils should also the part of your
diet but moderation would be the key. Now we will discuss below very important
vitamins, antioxidants and minerals with their food sources.
Vitamin C stimulates the production of white cells the key to fighting
infection, citrus fruits, apples, strawberries, kiwis, red papers and many other
fruits and vegetables are rich in vitamin C.
Vitamin E acts as an antioxidant; helps widen blood vessels and keep blood from
clotting within them, nuts, such as peanuts, hazelnuts and almonds, green
vegetables, such as spinach and broccoli.
Beta carotene functions as an antioxidant, a compound that helps defend your
cells from damage caused by potentially harmful molecules called free radicals.
Carrots, sweet potatoes, spinach, and broccoli contain high amounts of beta
carotene. Beta carotene is also known as pro-vitamin A as Vitamin A is created
with in the body creates from beta carotene. Vitamin A is known as an
anti-inflammation vitamin and antioxidantbecause of its role in enhancing immune
function, dairy products, liver, fish and fortified cereals are food sources of
vitamin A. Beta carotene and Vitamin A are also good and essential for eye
health.
Vitamin D has both anti-inflammatory and immunoregulatory properties, oily fish,
such as salmon, sardines, herring and mackerel; red meat, liver and egg yolks
are the food sources. It is very important to mention here that Vitamin D is
often referred to as “the sunshine vitamin” because the sun is one of the best
sources of this nutrient. Your skin hosts a type of cholesterol that functions
as a precursor to vitamin D. When this compound is exposed to UV-B radiation
from the sun, it becomes vitamin D, In fact, sun-derived vitamin D may circulate
for twice as long as vitamin D from food or supplements.
Zinc is an important mineral in your body which activates enzymes that break
down proteins in viruses and bacteria; increases the activation of cells
responsible for fighting infection,seafood, red meat and poultry are the best
sources.
Health-promoting bacteria in the colon are also an important part of the immune
system, high-fiber foods, and specifically foods that contain the type of fiber
called inulin are necessary for growth of good bacteria in colon, fruits,
vegetables and whole grains are the high fiber foods while yogurt, buttermilk
and homemade pickle contain live and active cultures or probiotics.
Garlic, mint, honey, turmeric, garlic green and black tea andkolonjialso lower
the risk of becoming sick as they all are rich in vitamins or antioxidants along
with other healthy nutrients.
Don't forget to drink plenty of water. Try to avoid snacking irregularly. If you
do snack, choose fresh fruits and raw vegetables rather than foods that are high
in sugar, salt or fat
3. Sleep well
A good night’s sleep will help you fight infections. Lack of sleep can cause the
body’s immune system to go into overdrive. Sleep is important for improving T
cell functioning. T cells respond to infections and boost the immune function of
other cells. Cytokines, a type of protein in the immune system that target
infections, are also produced and released during sleep. Studies have also shown
that sleep even improves the effects of vaccines.
4. Deal with stress
Stress causes your body to release cortisol, the body's primary stress hormone.
Increased cortisol levels in the bloodstream can cause inflammation, which
alters how your body's immune system responds to infections. Moreover, long-term
inflammation promotes imbalances in immune cell function and can even suppress
immune. Stress decreases the body’s lymphocytes — the white blood cells that
help fight off infection. With lower lymphocyte levels, you are more susceptible
to viruses.
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5. Regularly go for your daily exercise or physical activity
Moderate exercise improves cardiovascular health, lowers blood pressure and
helps control body weight. It also promotes circulation of the cells and
substances of the immune system, which allows them to move through the body
freely and do their job efficiently. It may reduce inflammation and help your
immune cells regenerate regularly