Ten Top Tips for Building Up the Immune System
Preventing Disease by Strengthening Immunity Makes Sense
Apr 27, 2009
In these days of health scares such as the swine flu pandemic, it makes sense to strengthen the immune system as much as possible so that we can resist viruses and germs. According to NHS direct, it is the immune system that not only helps the body prevent disease, but also helps us to recover faster when we do succumb to an illness.
Top Tips for Building Up the Immune System
- Top Nutrition - "You are what you eat" the old saying goes, so it stands to reason that if one eats junk then the immune system will be weakened. The first top tip is to cut out the junk foods and eat lots of fresh fruit and vegetables. A salad meal a day helps to keep energy levels boosted too.
- Cut out the Caffeine - Often people use caffeine as a stimulant to keep them going through the day. However it can also cause insomnia and lowers the immunity. NHS direct suggests substituting with healthy beverages such as pure water, unsweetened juices and herbal teas which will all help to keep the kidneys flushed out and running sweetly.
- Quit smoking - smoke contains pollutants and carcinogens that are stressful to the body and will make the immune system struggle.
- Get some hot and sweaty exercise every day that gets the heart pumping to give the body a cardio-boost. Aim for 30 minutes a day, five days a week of reasonably strenuous exercise - but don't overdo it.
- Get plenty of sleep - the body needs sleep, as this is when cells repair and the immune system is restored. Regular bed times inculcate good sleep patterns, even at weekends. 7-8 hours a night is the recommended.
- Don't get stressed as stress reduces the immune response. This can mean taking a look at one's life-work balance and ensuring ample "me" time. Try to have a "day of rest" and keep it sacred - not for DIY or long haul driving.
- Regular flu jabs are recommended, especially for the elderly or those in vulnerable occupations
- Fresh air and sunshine help the body so it's important to get out of the smog as often as possible. Joining a walking group is a very sociable way of getting out and about .
- Avoid recreational drugs completely. Reliance on some medicines for too long can also weaken the immunity.
Fresh Fruit and Vegetable Juices
One way of ensuring increased vitamins and minerals in the diet is to do home juicing. This involves acquiring a juice extractor and a supply of fresh fruits and vegetables. The fresher the juice, the greater immune boosting properties and so it is a good idea to juice onto an ice cube - to retain the enzymes for as long as possible - and to consume the juice immediately. Discoloration of the juice indicates that enzymes are deteriorating.
A favorite recipe is to start with apple and carrot, and then ring the changes by adding in grapes, celery, cucumber and a touch of beetroot for an amazing red color and plenty of iron.
Fish Oils & Omega Oils Help Repair the Body
It is good to have daily fish oils - either in the form of oily fish (salmon, tuna, sardines etc), or in the form of fish oil capsules. For vegetarians the alternative is to obtain a balanced Omega 3 -6-9 supplement. Essential Oils, as they are referred to, are necessary for the repair of every cell in the body.
Other Useful Supplements
- Probiotics - beneficial bacteria to keep the gut running smoothly
- Echinacea herb - for immune system boosting
- Spirulina - blue-green algae for detoxifying and full of minerals
- New High Potency Liposome Vitamin C is better absorbed than ascorbic acid
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