Stacey Colino writes in her article titled, “10 Things You Should Be Doing to Boost Your Immunity” about various ways to keep your immune system healthy, especially during the winter months. High-fat diets can be a contributing factor in slowing down the immune system. In a study done by Tufts University, they discovered that lower fat diets contributed to better functioning of T cells, which assist the body in fighting off infections. 25 to 30 percent of the total fat in a diet should come from monounsaturated and polyunsaturated fats, which can be found in foods such as olive oil, avocados, peanut butter, sunflower and corn oil, salmon, and walnuts. It is important to limit trans and saturated fats in your diet.
Another way to boost your immune system is to eat protein because it can aid in the body in making white blood cells and antibodies. The best types of protein are lean proteins such as fish, poultry, eggs, beans, low-fat beef, or soy. Moderate exercise can also be beneficial for boosting the immune system and has even been found to cut down sick days by half. Moderate exercise includes brisk walking, biking, or swimming for 45 minutes at least five times a week. Losing a few pounds of weight has also been shown to increase T-cell function, which can improve the immune system. In order to lose weight, you can reduce 250 calories from your diet each day or exercise to burn an extra 250 calories a day.
Singing has been shown to increase mood, while improving levels of antibodies. Affection experienced by petting a dog or touching a loved one can cause an increase in immunoglobulin A (IgA). IgA can assist in helping stop germs from entering the body. An additional immune booster includes colorful fruits and vegetables that assist in killing off viruses because of the antioxidants, vitamins, and carotenoids they contain. It is best to have five to nine servings of fruits and vegetables each day.
Probiotic foods can be beneficial for the immune system to reduce various illnesses. Probiotics can be found in kefir, yogurt, fortified cheeses, and tempeh. If you are looking for a probiotic supplement some strains to look for are Lactobacillus rhamnosus GR-1 or GG, L. case Immunitas, and Bifidobacterium animals DN 114 001. Sleep is critical for boosting the immune system. Some ways to get better sleep include sleeping in a dark, cool room and making sure to avoid caffeine, alcohol, and intense exercise for three hours before going to bed. Finally, relaxation can help boost the immune system because stress has been found to ward off high levels of cortisol. To find out more ways to stay healthy this season, please visit our website at www.oxborochiro.com.
Source: https://www.realsimple.com/health/preventative-health/boost-immunity?cid=2017014&XID=time-health-hub#seasonal-maladies-fact-life
