How to boost your immune system is the question?
During the winter months it becomes more important that you look after your immune system, to prevent you getting bogged down for weeks by a nasty cold or flu. So here are some easy, everyday changes you can make to your lifestyle that you can do to give your immune system the boost it needs.
Don’t deprive yourself! Make sure you are eating three well-balanced nutrient-dense meals a day.
Carbohydrates, fats and proteins are all important for ensuring you have a healthy immune system. Immune system cells have a very high metabolic rate, and so it is important that they receive enough energy, of which carbohydrates are the main source. Furthermore, carbohydrates are important for immune cell recognition. An adequate amount of protein is also required as many immune mechanisms rely on the production of active protein compounds or cell replication. Research shows that protein deficiency causes a decrease in several functions of the immune system.
Fats are also required in the diet as they are components of the cell membranes of immune cells and lipid mediators.
It is also important you include a wide selection of fresh fruit and vegetables in your diet, to ensure you get enough vitamins and minerals as they also play a vital role in immune function. For example, zinc is essential for the normal development and function of immune cells, selenium is a potent nutritional antioxidant which strongly influences inflammation and immune responses, folic acid is needed for the proper production and function of white blood cells.
Get a Good Night’s Sleep
Ensuring you get eight hours of good-quality sleep every night will help your immune system function properly. Over the last few years evidence has continued to mount around the importance of sleep for enhancing the immune system function, agreeing with the popular wisdom that ‘sleep helps healing’. Studies reveal a selectively enhancing influence of sleep on signalling molecules produced by immune cells.
Making sure you are regularly active is also important for ensuring you have a healthy immune system. In fact, there is an abundance of evidence showing that regular, moderate exercise enhances immune function. Studies show that regular exercise enhances vaccination response, increase T-cells (type of white blood cell) and boosts the function of the natural killer cells (type of white blood cell) in the immune system. However, it’s also important you don’t exercise excessively, as intense habitual exercise can cause suppression of mucosal immune parameters, leading to an increased susceptibility to respiratory infections.
Lower Your Stress Levels
Take a step back, and de-stress, because too much stress isn’t good for the immune system. A large amount of studies on the relationship between stress and immunity in humans have shown that psychological challenges can modify various features of the immune response.
Try Quinton today to help support your immune system and improve overall cellular health.