HOW TO BOOST YOUR IMMUNITY-BY NOT JUST EATING VEGGIES

When we are supposed to protect ourselves from the virus from outside, we need to protect ourselves beginning right from within our body by strengthening the immune system. The immune system is indeed complex and is to a great extent impacted by the environment around us.

There are many factors that affect the functioning of the immune system.

A healthy lifestyle involves eating nutritious food, practising hygienic habits, walking and exercising regularly, maintaining good emotional and mental health and having adequate sleep.

What you eat, your attitude, and the amount of exercise you get can all play a role in strengthening your immune system and preventing illness.

Have a giggle

Laughter is one trick for how to boost your immune system, along with your mood. It raises levels of antibodies in the blood and those of the white blood cells that attack and kill bacteria and viruses. It also increases the number of antibodies in the mucus made in the nose and respiratory passages, the entry points for many germs.

Looking for a reason to LOL?

Sing your way healthy

A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies and boost the immune system. If group singing isn’t for you, belt out your favorite tunes in the shower

Trying to catch some Zzz’s? These are the best songs to help you sleep, according to science.

Choose friendly fats

Some fats are essential for building cells and for the production of propagandist, hormone-like compounds that help to regulate the immune system’s response to infection, such as the way it reacts by making white blood cells that combat invaders. Italian athletes on very low-fat diets were found to be significantly short of these cells. The secret for how to boost your immune system? Choose your fats with care. Opt for unsaturated vegetable fats rather than saturated ones from animal foods, which reduce the ability of white blood cells to zap bacteria. And avoid trans fats, manufactured fats labeled as “hydrogenated” or “partially hydrogenated.” Often found in processed foods and baked goods, they can interfere with the immune system.

Stay away from sugar

Just 10 teaspoons of sugar—the amount in two 12-ounce cans of soda or carbonated lemonade—impairs the ability of white blood cells to deactivate or kill bacteria. Opt instead for a natural sweetener, such as one made from the stevia plant to boost the immune system. Try to limit calorie-free alternatives such as aspartame.

Feast on fish

Oily fish such as sardines, herring, and mackerel contain protein—essential for building the cells that boost your immune system—and the fatty acids called omega-3s, which regulate immune system function. When the body is attacked, acute inflammation is the body’s first response. But omega-3s lower the production of inflammatory compounds and increase the production of anti-inflammatory ones, thus aiding recovery and even suppressing the growth of cancer cells.

Eat more citrus

Orange

Vitamin C, found in high concentrations in oranges, lemons, limes, and grapefruit, boosts the activity of phagocytes (cells that engulf and digest bacteria) in the blood. The body can’t store vitamin C, so you need to consume some every day to boost your immune system.

Resist infection with veggies

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 armoury, including carrots and sweet potatoes. They are rich in beta carotene, which has an anti-inflammatory action and raises the rate at which white blood cells are produced. Other powerful allies include chile peppers, which thin nasal mucus; shiitake mushrooms, which aid white blood cell production; and ginger, which counteracts inflammation.

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