12 Simple Habits to Naturally Boost Your Immune System

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How to boost your immune system
Add these omega-3 foods to your diet instead. The rare reishi mushroom has been valued in the Far East for more than 2, years. How can you improve your immune system? But don't worry about immunity. Mainardi suggests eating foods with live and active cultures.

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7 Ways to Boost Your Immune System Naturally, According to an Immunologist

Not a fish fan? Add these omega-3 foods to your diet instead. The rare reishi mushroom has been valued in the Far East for more than 2, years. Experts now know that this fungus stimulates the production of T-cells—white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. And it promotes sleep and reduces stress by suppressing the production of the stimulant hormone adrenaline.

Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Check out these motivation tips if you need an extra push to get to the gym. If you work out intensively for 90 minutes, production of germ-fighting cells called macrophages dips temporarily, increasing the risk of infection.

So always include plenty of recovery days in your training schedule to preserve immune system health. To help ward off viral infections, make 3 ounces of almonds part of your daily diet—but keep the skins on.

Italian researchers studying the herpes viruses that cause cold sores have found that a chemical in almond skins improves the ability of white blood cells to detect viruses; they found that the chemical could also help prevent a virus from spreading throughout the body.

Add a handful of almonds to your morning cereal or oatmeal to boost your immune system and keep viruses at bay. In one study, 90 people kept their feet in a bowl of cold water for 20 minutes and the same number put their feet in an empty container for a similar length of time.

Five days later, 20 percent of people with chilled feet had developed colds compared with 9 percent of those whose feet stayed warm. These are the clear signs a cold is coming on—and how to stop it. Garlic and onions in soup, stews, and other dishes are both sources of potent antiviral substances that can boost your resistance to infection. Plenty of other vegetables can add to your infection-fighting armory, including carrots and sweet potatoes.

Also, avoid touching your face. Crank up the antioxidants. Antioxidants are substances that kill free radicals in the system which are mutant cells that can cause disease.

Eat foods that are high in vitamin C, vitamin D and vitamin A such as citrus fruits, red peppers, tomatoes, sunflower seeds and carrots.

You can also take a multi-vitamin if you don't get enough fruits and vegetables. Exercise is already known for its many benefits to the body such as weight loss, muscular strength, better mobility, improved brain function and improved circulation. It can also help build your immune system.

Get 30 minutes of exercise on five or more days a week. Some examples are weight training, running, swimming, biking and walking. Cut out the bad habits. There are several things that can lower your immunity and they should be eliminated from your routine. Avoid smoking, excessive drinking and the use of illegal substances. Not only can they lower your immunity, but they can also cause damage to your liver, lungs, heart and brain.

Try some herbal formulas. There are various herbal supplements that can be used to help boost your immunity. Some of these include garlic, ginseng, probiotics, astragalus, aloe vera and echinacea. Use these as directed, as the FDA has no regulations on them.

Don't slack on your sleep. It is during sleep that your body repairs, rebuilds and heals.