Understanding how to boost your immune system, whether you are on the healthcare frontline or working from home is vital to staying safe and healthy this pandemic.
Bolstering your body’s natural defence against invading organisms is easier said than especially now that strong immunity is key to overcoming the dangers of coronavirus.
Your body’s defence system is a complex system made of cells in your skin, blood, bone marrow, tissues and organs.
According to the National Institutes of Health, when your immune system is working properly, it protects your body against harmful bacteria, viruses and limits damage from non-infectious agents.
What You'll Learn
The immune system is the body’s defence against infections. The immune system attacks germs and helps to keep your body healthy.
The many cells and organs work together to protect your body. The white blood cells, also known as leukocytes play an essential role in the immune system.
Another white blood cells called the phagocytes are known to chew up invading organisms. While lymphocytes help your body to remember the invaders and destroy them.
The lymphocytes start in the bone marrow and either stay there and mature unto B cells or go to the thymus gland to mature into T cells.
The B lymphocytes are the body’s military system – they find their targets and send defences to lock onto them. T cells are the soldiers – they destroy the invaders that the body’s intelligence system finds.
Read: Natural Vitality Calm Review – best magnesium drink for stress & anxiety
This is the type of immunity that comes naturally with your body and offers general protection. For instance, your skin blocks germs from getting into your body. Your immune system recognises when foreign organisms are about to invade your body.
This type of immunity could also be referred to as active immunity. The adaptive immunity develops throughout your life cycle.
Naturally, your adaptive immunity develops when you are exposed to diseases or when you are vaccinated against any form of the disease.
The passive immunity could be referred to as the borrowed immunity because it’s sourced from other types of immunity. It lasts only a short time.
For instance, the antibodies from a mother’s breast milk provide a child with temporary immunity against diseases. This is why vaccinating all children is key to stemming the spate of many preventable diseases and infections that could harm them.
The simple explanation of how your immune system works is contained in the video below. The Ted-Ex video will do justice by breaking down complex biological processes for easy understanding.
Read Athletic Greens Review for brain health, athletic endurance, digestive health, recovery and immune system support.
There is no universally accepted and known cure or vaccine for coronavirus. Apart from observing recommended hygiene protocols, what’s left are preventive changes we can make to stay safe.
If you are keen about how to boost your immune system, making changes that will make you healthier, happier and stronger will be fun. The dietary and lifestyle changes recommended here are designed to strengthen your immune system to resist and destroy the virus before it attacks our body system and destroys it.
This is vital because no one could see a virus with the naked eyes and will not know when one comes in contact with it or infect except when one begins to show some symptoms.
The fact that some people could be carriers, spreading the virus without showing any symptoms means that a strong immune system is essential to surviving the pandemic.
What can we do?
Do everything you can to build up the strength of your body’s immune system, in addition to observing all the hygiene protocols.
Some of the recommended protocols include:
If you follow the aforementioned hygiene observances, you are already on your way to preventing coronavirus infection.
Do we also need to prepare for the eventuality?
Yes, our best shot at surviving and telling the post-pandemic stories building a shatterproof immune system against diseases and infections.
This post presents you with several lifestyles and dietary changes you can make to stay strong and healthy against harmful pathogens and disease-causing organisms.
There are so many ways you can boost your immune system naturally, but if you want a quick result you need to resort to the use of supplements.
There are a couple of natural aids that may be beneficial. However, our research shows that one stands out among others.
You need to understand that there is no evidence to support the use of supplements to prevent or treat COVID-19 as reported by the National Institutes of Health.
However, some studies indicate that the following supplements may strengthen your body’s general immune response against pathogens. This may have informed why some of them are prescribed in the treatment of some of the purported symptoms of coronavirus.
While these supplements demonstrate the potential for stronger immunity, they do not themselves constitute a cure for COVID-19.
Zinc, folate, iron, selenium, copper, vitamins A, C, E, B6 and B12 which you could get from your food play a crucial role in immune system strength. Each of these vitamins and minerals plays a remarkable role in supporting your immune system.
The immune-boosting zinc lozenges with rosehip and Acerola naturally combines zinc, vitamin C, A and E to provide you with daily support and strength to your immune system.
The soothing, aniseed flavour lozenges help to quickly dissolve on your tongue, bathing the back of your throat with zinc ions.
Whether you are fighting off a cold, going through a stressful time or you simply want to keep your immune system strong especially in this pandemic, Immune Defence helps to provide you with the critical immune-boosting nutrients.
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According to the National Institutes of Health, Vitamin C appears to be able to prevent and treat respiratory and systemic infections by enhancing the functions of various immune cells.
Vitamin C also protects the immune system, minimises the severity of allergic reactions and supports the body’s defence system in fighting infections.
Similarly, an article published in the Sciencedirect revealed that Acerola is considered an excellent source of Vitamin C and Vitamin A when compared with other Vitamin C-containing fruits.
The elderly and those taking care of them should be eager to learn how to boost your immune system of the elderly, especially with supplements.
Elderly people are most susceptible to zinc deficiency. This calls for the supplementation of zinc among the elderly population, especially in this pandemic.
This research revealed that Zinc helps the body to control infections by tapping the brakes on the immune system responses.
The National Institutes of Health further revealed that Vitamin A aids the development and regulation of the immune system and adaptive immunity. This can improve the functions of the immune system and provide improved defence against multiple infectious diseases.
Vitamin E according to the National Institutes of Health has been proven to enhance the immune response in animal and human models and this can confer protection against several infectious diseases.
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2. Antiviral Defence Aid During Cold and Flu Season
Immune Defence supports your body’s resistance to highly infections cold and flu viruses. While there is no clinical evidence showing this is effective to Coronavirus, it could provide you with the best immune system natural aid.
By ensuring your body has a sufficient quantity of zinc and vitamins, you will be regaining your best chance of starving off seasonal illness.
3. Cuts Down Duration and Symptoms of Colds
Studies have shown that zinc lozenges may help to reduce the duration of cold symptoms by up to 50%.
You boost your chances of overcoming flu/cold pathogens by your use of Immune Defence zinc lozenges at the first sign of a cold to recover faster and spend your extra time doing what you love.
According to study A and study B, zinc gluconate in the form of lozenges significantly reduces the duration of symptoms of the common cold.
In the same vein, this study, also revealed that zinc administered within 24 hours of the onset of symptoms reduces the duration of common cold symptoms in a healthy person.
4. Immune System Protection Against Stress
There are proofs that stress could weaken your immune. Any time you feel stressed, tired or run down, your immune system’s ability to fight off pathogens is weakened, thereby making you susceptible to infections and viruses.
5. Every Family’s Best Immune System Support
Children have a higher susceptibility to colds and flu than adults. The elderly in the same vein are particularly prone to zinc deficiency. This means that immune systems of children and the elderly are at high risks.
Immune Defence zinc lozenges are suitable for adults and children over 12 years and can provide them with the best body defence while protecting the general health and wellbeing of the family.
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If you are a frequent flyer or a busy commuter, taking care of your immune system health is challenging. Giving your body the best defence against the disease-causing organism is critical to moving into the post-pandemic era.
Luckily, Immune Defence zinc lozenges can be readily stored either in your home or office. You can also conveniently carry it with you as you journey.
If you wish to follow thing gradually, there are many ways you can boost your immune system naturally.
A good number of them are discussed below.
Do you know of Steve Jobs’ last words?
This popular quote, “Eat your food as your medicine. Otherwise, you will have to eat medicine as your food,” is attributed to him.
The statement is as true many centuries ago as it is today.
We believe in the power of immune-boosting foods. Making the right choice of unprocessed whole foods will make your immune system strong.
Eat more of whole plant foods such as vegetables, nuts, seeds, legumes and fruits. They are rich in nutrients and antioxidants that could give you an upper hand against harmful disease-carrying agents.
According to this study, antioxidants in the above-listed foods could help to decrease inflammation by combating unstable compounds known as free radicals which often lead to inflammation when they build up in your body.
Chronic inflammation arising from the build-up of free radicals has been linked to such diseases as heart disease, Alzheimer’s and certain cancers.
Understanding how to boost your immune system with fibre-rich plants foods is understanding the place of gut health in gaining stronger immunity against diseases.
According to this study can provide you with the best gut microbiome – a community of healthy bacteria that can improve your immunity and keep harmful pathogens from entering your body through your digestive tract.
Many plant-based foods have antiviral and antimicrobial properties that can help you fight off infection and diseases.
Consuming lots of them this pandemic will go a long way to help boost your immune system against foreign disease agents.
See the video below for the list of 10 foods that will help boost your immune system.
Vitamin C is proven severally to boost immunity. This study found that older adults who ate kiwi every day for a month had a significant decrease in their severity and duration of upper respiratory infection symptoms.
While orange juice is a good source of Vitamin C, it has lots of sugar. Your best shot is to get Vitamin C from oranges, broccoli, kiwi or even cantaloupe.
In another study where 11,000 people took 1,000 to 2,000 mg of vitamin C per day, they observed a reduced duration of colds by 8% in adults and 14% in children.
According to a review published in Nutrients, Vitamin C deficiency may increase the likelihood of infection.
It is noteworthy that our body does not produce this essential, water-soluble vitamin. This makes it critical for us to device a way of getting a sufficient amount from our foods.
Garlic contains a compound known as Allicin which is known for its ability to boost the immune system. Maximum benefits come from eating one-half of a raw garlic clove daily. You have the opportunity of roasting it if you can’t stomach a fresh one.
A great 12-week study found that 146 people who supplemented with garlic reduced their incidence of the common cold by about 30%. However, additional research is essential to corroborate existing ones.
Protein
Protein is a natural builder of the strength of your immune system. The amino acids help to build and maintain your immune cells.
This makes skimping on your macronutrients unhealthy as it could lower your body’s ability to fight infections.
In a study published in the Journal of Infectious Diseases, mice that were fed with a diet consisting of only 2% of protein were more impacted by flu virus than those that were fed a normal diet with 18% of protein.
When the researchers began to feed the mice with a sufficient amount of normal protein, the mice were able to get rid of the flu virus.
The above underscored the importance of the high-protein diet especially in this pandemic. Get as much as possible.
Remember the saying: eat your food like your medicine so that you won’t eat your medicine like your food.
Other vitamins that will support the strength of your immune system during and post-pandemic include Vitamin D which may increase your chances of getting sick when deficient. You can get a dose in the morning sun.
Another important ingredient of strong immunity is the Elderberry which is known to reduce symptoms of viral upper respiratory infections.
If you wish to supplement your protein needs, below are some of our best protein reviews:
Robust gut bacteria are proven to protect your body against infection. Keep the bacteria healthy with prebiotics that has fibre especially inulin fibre.
Wonderful sources of prebiotics include Jerusalem artichokes, green banana or plantains, Jicama root and even your favourite asparagus.
Fermented foods are loaded with beneficial bacteria, probiotics which populate your digestive tract. You can get loads of them from yoghurt, sauerkraut, kimchi, kefir, and natto.
This study revealed that a thriving network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invading organisms.
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If you don’t regularly take fermented foods, here are few probiotic supplements you can get for enhanced gut health.
Healthy fats can boost your immune system response to pathogens by decreasing inflammation.
According to the National Institutes of Health, while low-level inflammation is a normal response to stress or injury, chronic inflammation may suppress your body’s immune system. Good sources of healthy fats could be olive oil, salmon and others.
Olive oil which is well-known as an anti-inflammatory oil is associated with decreased risk of chronic diseases such as heart disease, type 2 diabetes, etc. Olive oil’s anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.
Omega-3 fatty acids such as salmon and chia-seeds are known to also fight inflammation, according to this study.
It’s noteworthy that Eucalyptus and tea tree oils have antiviral properties that could help protect you against viral infections.
You can use an oil diffuser to inhale them or make hand sanitizer using tea tree oil mixed with aloe vera gel plus isopropyl alcohol.
The same is true for Lavender essential oil which has a calming effect and could be used to ease anxiety and enhance sleep.
A few drops to your warm bath or used in a diffuser will help to calm you and make rest or sleep well.
While staying hydrated does not protect you from germs and viruses, it could help to prevent dehydration which is vital for your overall health.
According to this research, dehydration can cause headaches and hamper physical performance, focus, mood, digestion and could affect heart and kidney functions. The aforementioned complications can amplify your susceptibility to diseases.
Keep yourself hydrated with enough fluid. Your best shot is water. Drink enough of it. It is free of calories, additives, and sugar.
You can take tea and juice, it’s best however to limit your intake of fruit juice and sweetened tea due to high sugar contents.
The general guideline is to drink when you’re thirsty and stop when you no longer feel thirsty. According to this study, if you do intense exercise, outside workout or live in a hot climate, you may need an intake of more fruits.
You risk obesity if your sugar intake is high. According to this research, added sugars and refined carbs may contribute to obesity and overweight.
Obesity on its own can increase your risk of falling ill. This study found that 1000 obese people who were administered flu vaccine were twice more likely to still get the flu compared with those who were not obese and received the vaccine.
Cutting your sugar intake can lower your risk of inflammation and help weight loss; in this way reduce your risk of chronic conditions such as heart disease and type 2 diabetes.
According to this study, obesity, type 2 diabetes and heart disease can weaken your immune system. To support better health arising from stronger immunity, you need to limit added sugars as a vital immune-boosting diet.
The general guide is to limit your sugar intake to less than 5% of your daily calories. This is about 2 tablespoons (25gramms) of sugar for everyone on a 2,000-calorie diet.
No doubt relieving stress is vital to the immune system’s strength. Do you know that living under stress especially day in, day out will cause your body to generate more stress hormones, the cortisol?
The problem with being in tressed state is that elevated cortisol lowers your body’s resistance against infection and will lead to poor sleep and high blood pressure.
According to this study, long-term stress leads to an imbalance in immune system cells’ function as well as inflammation.
In the same way, long-standing psychological stress could suppress the immune response in children as shown in this study.
Some activities can help you lower your stress levels. Some of them include yoga, meditation, journaling, exercise and other practices that have the potential to strengthen your immune system functions. If your stress levels are to the extreme, you can seek the help of a licensed counsellor.
Also, antioxidants have proven to offer great help in relieving stress. To prevent stress from lowering your immune system defence and making you prone to illness, you can include so many colourful fruits and vegetables in your menu.
Some of them include berries, carrots, spinach in your menu. These fruits and vegetables have lots of antioxidants that can protect you against oxidative stress.
Even a seven-minutes-a-day guided meditation or simply sitting quietly and focusing on your breathing can make so much difference in how you feel. Through guided meditation, you can lower your heart rate and blood pressure while reducing anxiety.
According to this published review, when you sleep, your body produces and distributes vital immune cells such as cytokines, T cells and interleukin 12.
These immune system cells work together to help your body regain strength and proper functioning of immunity against disease. When you deprive your body of sleep, it loses that ability to defend you against harmful invaders and predispose you to sickness.
According to an article published on one of the issues of Behavioural Sleep Medicine, healthy young adults with insomnia were more susceptible to flu even after getting vaccinated, compared with those without insomnia.
Sleep deprivation promotes cortisol elevation which could wear down your immune system. According to the National Sleep Foundation, all adults are supposed to get a minimum of seven hours of sleep per night for optimum health.
Most times, getting enough sleep is not easy. Thus, you need to prioritise good sleep hygiene. Turn off your electronics at least two or three hours before sleep time.
You also need to avoid anything that will upset your mind. Do away with violent, stressful books and movies as well as conversations some hours before sleep.
Several studies support that stress has negative impacts on your immune system and general wellbeing. Research has shown that moderate exercise is vital to your immune system strength.
According to a review published in Frontiers in Immunology, regular exercise lowers your risks of developing chronic diseases such as heart disease, type 2 diabetes and obesity.
When you do your normal workout or exercise, your body releases endorphins, a group of hormones that reduce pain and create feelings of pleasure, thereby helping you to manage stress.
There is a bit of conflicting research on the impact of intense and long exercises on the immune system.
A study is showing that long or intense exercise sessions could suppress your immunity and could make you more susceptible to pathogenic invasion.
Another epidemiological evidence revealed that more active people overall tend to have lower incidences of acute illness such as infections and chronic diseases such as cancer and type 2 diabetes.
A study that investigated how exercises affect the body on cellular level suggests that bouts of physical activity could keep your immune system at alert by distributing immune cells throughout your body in search of infected and damaged cells.
What level of exercise is best for you?
The Centre for Disease Control and Prevention (CDC) recommended that adults should get at least 150 minutes (about two and a half hours) of moderate-intensity aerobic exercises.
These exercises include walking, jogging or cycling. Or 75 minutes (one hour, 15 minutes) of high-intensity aerobic exercise such as running.
The centre recommended strength training for at least twice a week. Better health is associated with more intense activities. The best form, if possible is taking your exercise outside.
Spending time around nature exercising is shown to support better mood, lower blood pressure, reduce inflammation and enhance overall immune system health.
Still, on the benefits of moderate exercises, this study found that a single session can boost the effectiveness of vaccines in people with a compromised immune system.
In the same vein, this study revealed that more regular moderate exercises can reduce inflammation and help your immune system regenerate regularly. You can enjoy swimming, jogging, steady bicycling, brisk walking and light hiking.
High intake of alcohol has been linked with negative effects on the body including lowered immune system response and functions.
High intake of alcohol keeps your body extremely busy trying to detoxify your system and many have insufficient attention to normal immune system function.
An article published in the Journal of Alcohol Research revealed that high levels of alcohol consumption can weaken your body’s ability to fight infection and slow down your recovery time.
The article further revealed that people who take a high quantity of alcohol face a greater likelihood of pneumonia, alcohol liver disease, certain cancers as well as acute respiratory distress syndrome.
The National Institutes of Health recommended that if you don’t take alcohol, you shouldn’t start. If you take it occasionally, women should limit their consumption to one drink (the equivalent of 4-ounces of wine) per day while men should limit their intake to two drinks per day.
Smoking has its many health implications in the same manner as does high alcohol intake. The simple explanation is that anything with toxin has the potential to compromise your immune system.
According to this review article published on Oncotarget, chemicals released by cigarettes smoke such as nicotine, nitrogen oxides, cadmium, carbon monoxide can hamper the proper functioning and development of immune system cells (such as the cytokines, T cells and B cells).
According to the CDC, smoking can aid the deterioration of viral and bacterial infection such as those of the lungs, tuberculosis, flu, pneumonia, post-surgical infections as well as rheumatoid arthritis (an autoimmune disease that uses the immune system to attack joints).
If you are still struggling with quitting smoking, the CDC provided some resources that can help you get rid of your habits.
You can seek counselling, nicotine replacement therapy products, prescription of non-nicotine medications, behavioural therapy, etc.
Chronic conditions such as diabetes, heart disease, asthma, etc can hamper the proper functions of your immune system and increase your risks of infections.
According to the Current Diabetes Reviews, people with type 2 diabetes rarely manage their blood sugar properly and this can create chronic, low-grade inflammation response that weakens the body’s immune system.
Similarly, the Journal of Allergy and Clinical Immunology revealed that people with asthma are more susceptible to catching and even dying from the flu.
The problem with having a chronic disease is that if you are infected with a virus, recovering is often not that simple and may take longer if there’s no great damage.
This concern calls for the need to properly manage the symptoms of any chronic condition you may have.
Ensure you are faithful to your medications, checkups and maintain healthy habits that can check your symptoms and keep you strong and healthy. This way, your immune system will be ready fend off any invasion.
Good mood promotes happiness which bolsters amazing health. A positive mindset is essential to your overall wellbeing and health.
Several studies support that positive thought reduce stress and inflammation and at the same time boost your body’s resilience to infection.
Negative emotions can undermine your immune system response and make you susceptible to flu, common cold and other pathogenic invasions.
A study recently found that happiness and pleasant emotions boost secretory immunoglobin A and decrease salivary cortisol. Pleasant emotions help reduces the risks of developing colds and chest infections, according to a recent study.
Research conducted with 81 university students revealed that happy students were almost twice likely to have higher antibody response (a sign of strong immune system) when vaccinated against hepatitis B, a virus that attacks the liver, than the unhappy ones.
This effects of happiness on the immune system is understood. According to the National Institutes of Health, this may be due to impact of happiness on the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your immune system, hormones, digestion and stress levels.
It’s now clear that we need to understand how to boost your immune system with happiness. There are a few things you could do to achieve this objective.
Some of them are already detailed in this post. Exercise as much as you can, sleep more, spend time with positive friends, get out and mingle, help others and share the smiles.
How to boost immune system means understanding how to make the vital lifestyle and dietary changes recommended in this guide in a bid to reinforce your body’s defence against harmful pathogens.
Can you be faithful to your body’s call for help to strengthen its immunity especially in this pandemic? It’s no longer a matter of choice. We all need to live and tell the post-pandemic stories and chat a new course of life.
This also means that we all need to wake up to the call to reduce our sugar intake, stay hydrated, work out regularly, get sufficient amount of sleep, manage stress levels, reduce alcohol intake and quit smoking.
We also need to eat our food like medicine to avoid eating our medicine like our food, enjoy more healthy fats, fermented foods and get essential supplements to support our immune system, especially where such vitamins and minerals are lacking in our daily diet.
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1. Blueberries have a type of flavonoid known as anthocyanin which has antioxidant properties that can help boost a person’s immune system.
2. Dark chocolate has antioxidants known as theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals. Free radicals can damage the body’s cells and may contribute to disease.
3. Turmeric is a yellow spice that many people use in cooking which is present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.
4. Oily fish such as salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. Long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).
5. Broccoli is a good source of vitamin C. It also contains potent antioxidants, such as sulforaphane. It is also a good choice of vegetables to eat regularly to support immune system health.
6. Spinach may boost the immune system because it contains many essential nutrients and antioxidants which may include flavonoids, carotenoids, vitamin C and vitamin E.
7. Ginger and Garlic: Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits.
8. Can Garlic boost the immune system? Yes. Garlic is a common home remedy for the prevention of colds and other illnesses. A few studies point to the effectiveness of garlic supplements containing allicin in reducing the risk of getting a cold.
9. Which tea boost the immune system? Green Tea has a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system
10. Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. A few studies suggest that taking it may boost the immune system. Other studies point to the fact that it could help to fight bacteria, reduce inflammation and increase antioxidant activity.
11. Almonds are a good source of vitamin E with lots of fibre, manganese and magnesium. A half-cup or such quantity of almonds is a healthful snack that may benefit the immune system.
12. Which fruits boost the immune system? Fruits generally help to boost the immune system because of their antioxidant properties. Oranges, for instance, are a great source of vitamin C which helps people to cold attack and improve the function of the human immune system.
1. Chicken Vegetable Soup with Bone Broth
Chicken soup with a combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity. Prepare and enjoy lots of it at home.
2. Wild Mushrooms
Mushrooms are a fungus and have lots of health benefits. They are known for their powerful nutrient density and immune-boosting properties. Ensure to add medicinal mushrooms to your favourite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt.
3. Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Studies show they can enhance your immune function by supporting a healthy and strong intestinal lining and also by keeping the bad bacteria from entering the bloodstream. You can get lots of probiotics from fermented foods such as yoghurt.
4. Lemon Ginger Tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. Ginger is known for its medicinal properties, including a high level of antioxidants and antimicrobial elements. Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness. Prepare the home remedies and enjoy.
5. Vitamins and Minerals
You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, grapefruit, strawberries, and oranges. Garlic has a variety of strong immune-boosting properties with lots of antimicrobial, antifungal, and antibacterial benefits.
6. Zinc
There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yoghurt. Want an extra boost of zinc? Check Immune Defence With Zinc Lozenges
There are lots of options when it comes to probiotics.
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Wonderful sources of prebiotics include Jerusalem artichokes, green banana or plantains, Jicama root and even your favourite asparagus. Also, fermented foods are loaded with beneficial bacteria, probiotics that populate your digestive tract. You can get loads of them from yoghurt, sauerkraut, kimchi, kefir, and natto
How much zinc do you need to take?
Zinc is an immunity-boosting powerhouse. It helps against infection by tapping brakes in the immune response. It also helps to make proteins and DNA. The problem with this trace element is that the body does not produce it. This is why it’s often deficient in most people especially the older ones.
According to Webmd.com, the Tolerable Upper Intake Levels of zinc for children and adults are stated below:
0-6 months – 4 mg/day
7-12 months – 5 mg/day
1-3 years – 7 mg/day
4-8 years – 12 mg/day
9-13 years – 23 mg/day
14-18 years – 34 mg/day
19 years and up – 40 mg/day
To get the best immune system boost with Zinc, we recommend Immune Defence which is a 100% natural supplement in the form of lozenges that helps the immune system fight against infection. Its unique combination of ingredients that contain Zinc, Rosehip, and Acerola, helps soothe the throat when fighting off a cold, feeling a bit groggy, or in the middle of something stressful.
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Excessive fasting is not ideal. However, intermittent fasting and feeding again may help to boost your immune system.
In the case of an acute pandemic such as COVID-19, where the immediate risk of infection is high, it’s not ideal to fast because they could give room for a temporary decrease in immune system strength.
Does fasting for 72 hours reset your immune system?
Yes, fasting for 72 hours can reset your immune system. A few studies have shown that fasting for 3 days could support cardiovascular health, better endurance, lower blood pressure, and reduced inflammation.
Evidence has shown that exercising, an act of stretching helps the lymph fluid move throughout the lymphatic system, thereby decreasing swelling, releasing blockage, and promoting a healthy movement of nutrients and waste.
The MD, an assistant professor and medical director of the Center for Hyperbaric Medicine, Wound, and Lymphedema Care at McGovern Medical School at UTHealth in Houston, TX, Dr Joseph Nevarez was of the opinion that the lymphatic system – which is a network of tissues and organs – circulates protein-rich lymph fluid throughout the body, clearing it of infection and waste, which are filtered out by white blood cells at lymph nodes throughout the body.
Thus, drinking water, eating healthily, avoiding pollutants, managing stress, and exercising are the key components of maintaining a healthy lymphatic system. It goes without saying that incorporating exercise into routine daily activities such as walking to, from, and during work, using stairs, and carrying groceries can go a long way in boosting your immunity by ensuring your overall wellbeing. You can do such exercises as deep abdominal breathing, aerobic exercises that promote increased range in motion, light resistance training that facilitates circulatory pumping, and flexibility boosting stretches. All these forms of exercise can help boost your immune system.
The feelings of overwhelm and chronic stress often result from compromised and suppressed immune systems.
Research conducted with 60 first-year medical school students found that regular practising of yoga helps to create an immunity buffer when stress heightens. The study divided the participants into two groups. Group A received yogic training for 35 minutes daily while Group B did not receive any stress management training at all. Both groups showed weakened immunity due to examination stress, but Group B (the control group) displayed significantly lower immunity levels than Group A (the yoga group).
There are some yoga practices that help you boost your immunity.
Deep-belly breathing effects paired with breath retention is proven to boost your defences anytime. According to Calmwithyoga, below are ways you can make the best use of yoga breathing exercises.
1. Sit comfortably either on a chair or on the floor.
2. Straighten your back and neck so you are completely upright.
3. Relax your face, jaw, and tongue.
4. Inhale for 5 counts (belly extends outwardly, keep your chest and upper body still.)
5. Hold your breath for 10 counts.
6. Exhale for 7 counts (belly contracts inwardly, keep your chest and upper body still.)
7. Hold for 5. Repeat this inhale – hold – exhale – hold pattern for 7 rounds. (Just a little over 3 minutes.)
You can support your immune system with these best yoga poses for immunity.
1. Sitting and Breathing (Sukhasana and Pranayama) …
2. Half Lord of the Fishes (Ardha Matsyendrasana) …
3. Supported Fish Pose (Matsyasana Variation) …
4. Forward Fold (Uttanasana) …
5. Legs Up the Wall (Viparita Karani)
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