Chances are you haven’t given much thought lately to fortifying your body’s inner defences against viruses, bacteria and toxins. However, restoring the disease-busting tools nature gave you and getting your immune system into black-belt shape can be as easy as singing your heart out and eating the right foods. “The immune system is a big, big language that we are just beginning to understand,” explains Dr. Judah Denburg, a Canadaian clinical immunologist. Drawing on latest research, here are some ideas to get you started:
1. Call a friend Chatting with pals may trigger positive emotions. Laughing and confiding reduce the body’s levels of cortisol, a harmone known to suppress the immune system.
2. Cook some liver and onions Liver brings with immune boosting selenium, zinc, magnesium, iron, copper, folic acid, and vitamin B-6 and B-12. Try some chicken liver with water chestnuts and lean beacons.
3. Relax with a crossword puzzle Stimulating brain parts that handle memory, judgment and abstract thought may elevate levels of T-cells (white cells hunting down the viruses having been able to enter the body).
4. Make love, fight bugs. Individuals having sex once or twice a week may have higher levels of immunoglobulin-A, a virus fighting antibody developed and secreted by B-Cells.
5. Get lots of shut eye
Special immune boosting functions come into play when you sleep. If you are not
getting around seven to eight hours a night, - and most of us aren’t, your chance of
getting sick may increase.
6. Balance your belly
Stress, alcohol and a poor diet can alter intestinal bacteria and weaken our bug fighting
ability or “good” bacteria may right this imbalance. You can find them in curds or in powder form at health food stores.
7. Do you need iron?
Women of child bearing age are more likely to be deficient in this immune building
mineral than in any other. Be sure not to get more than 45 milligrams of iron a day
from your food or a supplement, however, as excess iron can be toxic.
8. Choose water, not soft drinks.
Chugging water keeps germ-trapping mucous membranes moist and effective. It will
also make you feel more energetic overall.
9. Munch on wheat bran
In cereals and baked goods, it contains immune strengthening magnesium, selenium
and zinc. A daily dose of wheat bran also lowers levels of estradiol, a female sex
hormone linked to hormone dependent cancers.
10. Watch a funny movie
Laughter may boost the immune system and diminish immune suppressing cortisol.
11. Hold the cocktails.
But if you drink alcohol, raise a glass of red wine. Although most alcohol is known to
stifle the immune system, preliminary studies suggest that red wine may not. Plus,
red wine offers heart healthy and potentially immune enhancing antioxidants.
12. Swing your hips.
Walking at a good clip for 45 minutes a day, five days a week, rouses the immune
system and slashes your risk of illness by almost half. And be sure to wear a
walkman while you walk. Music may heighten immune function because listening can
raise immunoglobulin-A levels.
13. Update your work skills
Feeling unqualified or blaming yourself for career failures may weaken immune
function. Revamping your skills and being realistic about what you can control may
increase job satisfaction and reduce stress.
14. Seek the shade The sun’s UVA and UVB rays can reduce immunity by depleting T-Cells and immune activating skin cells.
15. Sample some seafood
Whatever the dish, seafood contains iron, zinc, selenium, copper and magnesium
that do your immune system good.
16. Get a massage. Massage therapists say certain treatments prevent gridlock in lymph vessels, the immune circulatory system. Immunologists caution that although massage may
alleviate immune-inhibiting stress, there are no convincing studies to prove it. Still if
it feels good, go for it.
17. Pray or meditate
This can reduce stress and help you get better when you’re ill, but you must make it
a meaningful part of your routine.
18. Sing with your family or join a choir
Singing significantly increases salivary levels of immunoglobulin-A. So, it isadvantageous to warm those pipes.
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