Your immune system does an amazing job of defending you against disease-causing microorganisms, but sometimes it gets overpowered by pesky germs.
So how does this happen? Well, we’re all guilty of skipping the odd meal, staying late at the office and not exercising as much as we should. If these become a regular occurrence then your immune system is bound to be affected.
Well not any more, as we’ve created some top tips to get you back to feeling fighting fit.
The first thing you should do is assess your lifestyle. An active and healthy lifestyle will keep both you and your immune system in tip-top shape.
Try the following:
- Include fruit, vegetables, whole grains and low fat products in your diet.
- Exercise regularly.
- Make sure you get at least 8 hours sleep a night.
- If you smoke, quit or try to cut down.
Get A Breath Of Fresh Air
If you’re struggling to shake a cough or cold, a daily walk or low-impact exercise could do wonders for your immune system and stress levels.
A moderate exercise program can include:
- A short bike ride several times a week
- Daily 20-30 minute walks
- Going to the gym, or exercising, every other day
The human body is made up of a great deal of water. In fact, the total percentages of body water for a healthy adult are: females – 45 to 60% and males – 50 to 65%. As we constantly lose liquid through sweat or urine, this water needs to be replaced.
Drinking water is a great way to keep hydrated, but can get a little tiresome, so you can always mix your routine up with a cup of herbal tea.
So-called ‘superfoods’ contain high levels of much-needed vitamins and minerals. Some also contain antioxidants, which shield our bodies from cell damage and help prevent disease.
Examples of superfoods:
- Mushrooms – This fungus is able to enhance the activity of natural killer T (NKT) cells. These remove and attack cells that have been infected by viruses.
- Kale – Kale is high in vitamin K. It is rich in powerful antioxidants and is great for cardiovascular support.
- Salmon – Salmon is rich in vitamins B12 and D, omega-3 fatty acids, protein, phosphorus and vitamin B6. It’s beneficial for cardiovascular health, muscle and tissue development, eye care and effective body metabolism.
- Blueberries – A fantastic source of vitamins K and C, fibre, manganese and other antioxidants.
- Asparagus – A natural diuretic, asparagus helps your body to flush out toxins. It contains glutathione, an antioxidant that can help decrease your risk of cancer and heart disease.
- Carrots – Useful for preventing colds and seasonal flu. Carrots are rich in beta-carotene which helps to boost your immune system.
- Garlic – Garlic contains the active ingredient allicin that turns into organosulfur compounds. These protect your cells from destructive cellular processes that cause minor chronic disease.
- Spinach – Rich in vitamins E, A, C and K and minerals like iron and copper, spinach helps to maintain a healthy immune system.
- Sweet potatoes – Rich in beta-carotene, sweet potatoes are an antioxidant and have anti-cancer and antiviral abilities.
- Tomatoes – Often considered the richest dietary source of the antioxidant lycopene, which helps to prevent cancer. They include high levels of beta-carotene which helps to support your immune system.
- Beetroot – This earthy vegetable is rich in iron and helps your body produce white blood cells. It also improves the supply of oxygen to the cells and stimulates the red blood cells.
- Oats and barley – These grains contain beta-glucan, a type of fibre that has antimicrobial and antioxidant properties. They help boost the immune system, speed up wound recovery and in some cases may help antibiotics work better.
Get Your 5 a Day
Fruit and vegetables are a great source of vitamins, minerals and fibre. We all know that we should eat a variety of at least five portions of fruit and vegetables each day, but how many of us actually manage it? Once you get used to including the essential 5 a day in your diet it will become second nature.
Great ways to ensure you’re getting your 5 a day:
- Add fruit to your cereal, porridge or low-fat yoghurt.
- Try drinking 150ml of 100% unsweetened fruit or vegetable juice or smoothie.
- Give your lunchtime sandwich more crunch by adding tomato, grated carrot or lettuce.
- When you’re craving a snack try eating carrot sticks, a piece of fruit or slices of pepper.
- Have a salad with your meals and introduce other vegetables into your recipes.
- What About Vitamins?
- If you feel that your diet doesn’t include the necessary micronutrients, then taking a daily multivitamin or mineral supplement can make a real difference.
- Vitamin A – Also known as retinol, vitamin A is essential for fighting infection and maintaining good vision.
- Vitamin B2 – Vitamin B2, also known as riboflavin, is crucial for breaking down food, absorbing nutrients, and maintaining tissue.
- Vitamin B6 – Prevents the build-up of cholesterol in arteries, combats stress and boosts energy levels.
- Vitamin C – Vitamin C is water soluble, meaning that we can’t store it in our body, so it needs to be included in our diet every day. It is essential for protecting cells and keeping them healthy.
- Vitamin D – Strengthens the immune system, fights disease and depression, and helps maintain your health and well-being.
- Vitamin E – Key for a strong immune system, healthy skin and eyes. Vitamin E has become popular as an antioxidant.
- Zinc – Required for cell division, growth and development, the breakdown of carbohydrates and healing.
Here at Antiaging Nutrition, we offer a range of beneficial vitamins. Browse our selection here.
How Supplements Can Help
Supplements are a great way to boost your immune system. Food processing, cooking and preservation lead to the nutrient value of our food depleting. Supplements help increase the vitamins and minerals in your diet.
Here at Antiaging Nutrition, we have a fantastic range of natural supplements which provide you with all the necessary nutrients and help boost your immune system.
1st Line Thiocyanate Immune Support is an extraordinary, 100% natural new weapon in the fight against various infections and viruses. It contains a patented formula that, when mixed with water, becomes a drink containing thiocyanate ions.
When you add water to the sachet contents, it activates immune-boosting ions that are naturally found in the body. These ions kill a much wider range of damaging microbes than antibiotics, without interacting with naturally occurring bacteria like bifidobacteria or lactobacilli, which our bodies have evolved to accommodate.
The supplement also helps to rebuild depleted immune systems and boost healthy ones. It fights influenza, colds, and infections like regular first-line antibiotics. You can take it monthly or on an ad-hoc basis when you feel a cold or flu coming on.
1st Line Mixing Instructions
The next time you feel a cold coming on, remember this advice and fight back.