How to Increase the Immune System

Ways to increase the immune system
Did you know?

We all know that the immune system can help to protect us from viruses, germs and a multitude of chronic illnesses, but did you know that your diet and lifestyle can play a significant role in its ability to do so? There are a host of factors that play a significant role in the performance of your immune system.

Get Plenty of Sleep

You might have noticed that you seem more susceptible to catching colds or developing other infections when you haven't been getting enough sleep. Sleep deprivation can not only lead to increased levels of the stress hormone, which is known to suppress the immune system, but it can cause inflammation throughout your body as well. Research suggests that seven to nine hours of sleep each night is an optimal amount for the average adult.

Exercise Regularly

Not only does regular exercise improve cardiovascular health, lower blood pressure and help you to maintain a healthy body weight, but it helps to protect you against a variety of diseases as well. Exercise promotes the circulation of immune system cells and substances, enabling them to move freely throughout your body. Additionally, exercise can boost your body's level of "feel good" chemicals, which can have an impact on the performance of your immune system as well.

Watch Your Diet

The foods and drinks that you consume can play a role in the effectiveness of your immune system as well. Consuming too many high-carb or sugary foods and drinks, for example, can actually impede those immune system warriors that attack harmful bacteria, and the effect can last for hours. Eat foods that are high in vitamins and nutrients like beta-carotene, zinc, and vitamins C and E to improve the performance of your immune system, and add foods like fresh garlic and shiitake mushrooms as often as possible.

Don't Overdo it on the Alcohol

Excessive consumption of alcohol can actually impair your immune system, cause inflammation in your body and increase your vulnerability to lung infections.

Take the Right Supplements

If you think you may not be getting the right amount of vitamins in your diet, consider taking vitamin supplements like vitamin A, B-Complex, D, E and zinc. There is evidence that shows that deficiencies in these particular vitamins may impair your body's immune responses.

Manage Stress

Increases in stress levels can actually promote an overproduction of the stress hormone cortisol, which has been shown to impede immune system function. Additionally, elevated stress levels can disrupt the communication between the endocrine system, the nervous system and the immune system, which must coordinate closely in order to be most effective. Meditation is an excellent way to manage stress, and studies have indicated that people who meditate regularly show an increase in immune response for an extended period of time.

While the jury is still out when it comes to a variety of other promising remedies to increase the immune system, maintaining a healthy diet that is rich in the vitamins and nutrients you need, getting plenty of exercise and rest, and effectively managing stress are all factors that lead to an improved immune system, and in turn, a healthier you.

Dr Donna Sergi, Brooklyn Chiropractor
Nutrition Response Testing Practitioner
http://www.healthieruny.com

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