No one wants to be ill, but colds, flu and more serious diseases are more likely when our bodies are running on empty and our immunity is supressed. There are plenty of easy, natural ways to make sure you stay in tip top condition though.
Berries are among the healthiest foods you can eat. They are packed with flavanols, which are highly effective antioxidants. And berries boost our immune system as they have so much vitamin C in them. This water soluble vitamin, which means we need to keep topping it up, features in Lumity’s supplements as it protects cells and keeps our immune system and nervous system functioning at its best.
Did you get told as a child ‘you’ll feel better after a good night’s sleep’?
Well there is truth in that as sleep deprivation will suppress your immune system. And, burning the candle at both ends often leaves you with a cold. Studies have shown that when we don’t get enough shut eye the cells and proteins which are created or released while we sleep to fight off viral and bacterial infections decrease. A lack of sleep can also cause us to be sick for longer as our bodies lack the resources to properly fight back. Boosting our immune system doesn’t require us to have extra sleep time, just try to get the seven to eight hours we need.
Variety in our foods helps boost immunity because we are likely to take in a full range of vitamins and minerals. Generally speaking the richer the colour, the more likely they are to be packed with nutrients. Bright orange sweet potatoes and dark leafy greens are also high in vitamin A, a Lumity supplement ingredients which has proven immunity boosting effects. Eating lots of different types of food also improves our gut flora which has been linked to a better ability to fight infection and bacteria.
Did you know that taking regular exercise helps ward off illness? When we work out, our immune system responds by producing more of the blood cells that attack bacterial invaders. Physical activity can also help flush bacteria out of the lungs and airways.
This may reduce your chance of getting illnesses. The fact our bodies rise in temperature when we exercise has also been likened to the way our body gives us a fever when we are fighting a bug, the rise we create working out can also prevent bacteria growing.
American research has found people who exercise moderately on five or six days a week have half as many colds and sore throats as people who don’t.
And the more regularly you exercise, the more long-lasting the changes become.
Being the correct size for our build and height is important to our overall health but once you have got there it’s important to stay in the zone as yo-yo dieting has been proven to weaken the immune system.
A study by the Fred Hutchinson Cancer Research Center in Seattle found that women who had been the same weight over several years had higher levels of natural killer cells.
These white blood cells are the backbone of the immune system, helping to kill viruses and protect against cancer.
Those who had gone on yo-yo diets had much lower levels. So, find a sensible weight you can maintain and stick with it.
Some fats are essential for building cells and for the production of prostaglandins, hormone-like compounds that help to regulate the immune system’s response to infection, including the way it reacts by making white blood cells that combat invaders.
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 all together.
There is an increasing awareness of the importance of vitamin D, something so many of us are actually deficient in, and just how important in our bodies.
When it comes to our immune system it’s been found to both triggers and arms our bodies defenses, a double whammy we can’t ignore.
A study examining T cells (the ones which fight the bad stuff) found that vitamin D was part of a complex process in which these special cells become ‘primed’ and help to fight infection.
Not getting enough vitamin D leaves us susceptible to infection. Further to this a Japanese study found school children taking vitamin D3 supplements, the form of vitamin D found in Lumity supplements, were 58 percent less likely to catch influenza A which is a higher success rate than any flu vaccine can claim!
Laughter can boost your immune system along with your mood.
This is because of the way raises levels of antibodies in the blood including the white blood cells that attack and kill bacteria and viruses. It also reduces the stress hormones which can suppress our immune system. “There is a lot of medicinal value to laughter”, according to psychologist Don Powell.