Food, Exercise and Vitamins for Immune System
The immune system is not a single entity but rather, a complex of several organs working together to ensure that your body fights off diseases successfully and that you stay healthy. If one component of the immune system fails to perform its function, this will affect the rest of the organs that are involved in immune system function. This malfunctioning results in what we commonly identify as diseases.
Here in this post we are going to explore how to bolster our immune system and prime it to effectively fight off diseases.
To keep your immune system healthy, it is important to try to maintain as much of a circadian rhythm as possible. The following are tips on how to do so:
- Wake up early in the morning and try to sleep early enough to get the average of 8 hrs a night.
- Limit stress in your life as much as you can; the simplest way to do so is not to overwork your body or over think.
- Get rid of toxic habits such as drinking and smoking.
Live a Balanced Diet
A balanced diet is the key for a healthy and balanced immune system.
Make a diet plan that includes fruits, vegetables, meats, fishes and staple foods in balanced amounts. You can look for ready-made diet plans on the internet or consult your physician to make you one. Additionally, supplement your diet with vitamins when necessary and remember that balance is the key; you do not want to be malnourished, but you also don’t want to exceed the recommended amounts for your diet.
Have a Workout Plan
Exercise is important for your immunity. Without putting muscles to work every day, your body won’t be strong enough to fight diseases with might and main.
Exercise improves blood circulation in the body and a healthy circulation allows for easy transportation of substances and materials between organs.
Stay Medically Updated
Being in tune with your body allows you to pick up easily on anything that might not being functioning correctly. Be aware of what the normal values for your weight and height are in terms of vitamin D levels, sugar levels, etc.
If you are regular with these self-assessments, you are likely to diagnose any problem in your body before it manifests itself as a disease.
Take the Right Vitamins
Vitamins are great additives for when you have a deficiency in any levels in your body. The following vitamins allow for a smooth immune system flow:
- Vitamin A
This vitamin can be obtained from fish oils, eggs, meat, kidney, liver, milk, and cheese. Vitamin A supplements are also extensively available as immunity boosters.
- Vitamin B6
Vitamin B6 is the energy and immunity impulse. It aids biochemical reactions and metabolizes fats keeping the body fit. It exerts anti-inflammatory properties which marginalize many potential diseases.
Research says that vitamin B6 deficiency adversely affects humoral and cell-mediated immune responses. It is therefore critical to maintain recommended vitamin B6 levels in individuals.
Vitamin B6 is found aplenty in fishes (salmon and tuna), turkey, hazelnuts, banana, sweet potatoes and garlic. It also comes in a blend of B-complex vitamins. All the B-vitamins act as synergists for improved immunity.
- Vitamin C
Vitamin C is found in abundance in natural food sources. Citrus fruits and vegetables provide sufficient amounts of vitamin C.
Vitamin C supplements are also available in combination with other vitamins to give your body an immunity boost.
- Vitamin E
Vitamin E is an antioxidant that attacks rogue radicals and bacteria and saves the immune system from developing infections. Vitamin E protects the body’s immunity and adds strength to it by destroying harmful elements that may disturb the good order of body functions.
This vitamin is found effective in fortifying some protection against heart diseases and certain types of cancers. University of Maryland has found out that people with higher levels of vitamin E have little or no risks of developing cardiovascular disorders.
Vitamin E is found in fruits, vegetables and nuts. The key sources are spinach, kale, turnip greens, hazelnuts, almonds, raw seeds, plant oils, avocados, broccoli, papaya and olives. These supplements are also popular as immunity defenders and skin enhancers.
- Vitamin K
Vitamin K is also found in plant foods. The green veggies abundant in vitamin K1, K2 and K3 are collard, kale, lettuce, mustard greens, sprouts, broccoli and turnips.