The flu season is still here! A lot of you are still getting this flu bug so I want to share some things I've learned with you about how to keep you healthier and strengthen your immune system.
Probiotics
:Helps boost the immune system, helps your digestive tract (helps with ulcers and acid reflux). Good sources are yogurt, Greek yogurt is low in fat and a good source. Kefir, stronger type of probiotic. Helps to prevent cancer cells from growing and spreading. Miso Soup, sauerkraut (this has anti cancer properties also) one cup has 60% of your Vit C per day. Kim Chi: Show to prevent hardening arteries., Probiotics come in pills as well. Look for one that has 5Billion Organisms. Make sure you keep them refrigerated. They have live bacteria and when exposed to heat they start to die off.
Garlic
: Lowers cholesterol, acts as a natural antibiotic, cancer-preventative chemicals, relieves chronic bronchitis, Acts as an expectorant and decongestant. Helps prevent candidiasis.Echinacea and Goldenseal
: Taken in combination, are the top cold and flu fighters among medicinal herbal supplements. Increases levels of immune system chemicals that kill bacteria and viruses. Speeds up destruction of bacteria and viruses by enhancing the activity of cells called phagocytes. Goldenseal stimulates white blood cell activity and contains antiviral and antibacterial compounds, chiefly berberine. Reduces inflammation and mucus production. breaks up nasal and chest congestion and also reduces the swelling of mucous membranes. When symptoms strike take 300 mg of each of these herbs every 2-4 hrs for the first 2-3 days. Continue with the same dosage of each 3 x a day until symptoms disappear.Drink your lemons. Lemon is the ideal food for restoring acid-alkali balance. Drinking freshly squeezed lemon juice in water, or adding it to tea, salad dressings (in place of vinegar), baking or cooking, helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environments. Apple cider vinegar is another great way to improve your body's alkalinity, but the taste of lemons is much more pleasant!
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A diet high in fruits and vegetables: Has many of the phytonutrient critical to enhance immunity as well as many of the important vitamins and minerals. A steady and balanced intake of essential vitamins and mineral helps to keep our immune systems working properly by providing us protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten dail
Exercise
: A regular exercise program of low-to-high intensity workout for 25-30 most days of the week is recommended to build a strong immune system. We all know how invigorated and strong we feel when we're in shape. Overall fitness creates reserve capacity that not only serves as a buffer against disease but also helps us recover more quickly.
Rest: Body needs rest from the stress and strain of daily life to get recharged. We depend on adequate restful sleep to restore our bodies and refresh our minds. During deep sleep, our bodies release potent immune-enhancing substances that strengthen immune function. It is especially important to get additional rest when we are ill. Women generally tend to ignore this aspect of good health due to heavy demands placed upon them both at place of work and at home. The result becomes obvious through signs of extreme exhaustion, irritability, panic and tantrum
If you have a cold:
Vitamin A:
15000 IU Daily helps the inflamed mucous membranes and strengthens the immune system.Vitamin C
: 5000 daily in divided doses. Destroys the cold virus.Zinc Lozenges
: 1 under the tongue every 3 hrs during the first 3 days. then drop to 1 every 4 hours for 1 week. Keep these tablets on hand and use at the first sign of a cold.Mucinex D
: I take one in the morning and one at night to help break up mucous.Garlic lozenges listed already, Steam inhalation, acupressure on sinus points, if throat is irritated Gargle with Sea Salt.
Get plenty of rest!!
Drinks lots of water:
6-8 glasses of water per day. Body fluids, made up mostly of water, bring to each system all the ingredients and carry away the body’s waste in form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, eyes, and the amniotic sac in pregnancy from shock. It is absolutely essential to stay well hydrated throughout the day.
The stress factor: There is a strong data that documents the impact of stress on immunity and susceptibility to illness. A report of 276 volunteers exposed to a common cold virus showed that those who had been under stress for more than a month were most likely to get sick. In another study, children with a history of stress and recurrent colds were found to have lower localized immunity. Stress has also been found to stimulate immune-suppressing chemicals such as adrenaline. Fortunately, research has found that stress reducers such as meditation
, relaxation, guided imagery, and hypnosis can effectively enhance immunity.
EAT PLENTY OF
Protein-rich foods
Citrus fruits for vitamin C
Vegetable oils for vitamin E
Spinach, sweet potatoes and carrots which supply beta carotene
CUT DOWN ON
Animal fats, sugar, alcohol, caffeine and
Highly processed carbohydrates.
A great link used for some of the references in this article:
http://tr.womenfitness.net/immune-system.htm
If any of you know any other helpful tips please comment! Thanks!
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