Ways to Improve your Immune System

 Now more than ever we are exposed to more than 200 different cold viruses, several strains of the flu, and hosts of allergens. Having a healthy immune system is more important than ever before.

 What can you do to ensure a heathy Immune System

 1.  Find Ways to Relax

            Stress produces many different effects on our systems, including the well known "fight or flilght' response that served our ancestors well, but in todays world stress can weaken our immune system. There are several techniques to help you relax, such as deep breathing or yoga, which can reduce mental and physical stress, tension and anxiety promote good sleep, lower blood pressure  and slow down you heart rate. Listening to music also reduces stress and relieves anxiety, or even relaxing in a hot bath.

2. Get Enough Sleep

      Lack of sleep not only can leave you feeling sluggish, irritable and forgetful, it can also reduce the effectiveness of your immune system by up to 50%. This is because sleep time is when the body and immune system does most of its repairs and rejuvination.

 Make a point to get 7-8 hours of sleep every night. Remember rest and relaxation go hand in hand.

 3. Feed Your Immune System Well

        According to a number of studies, not getting enough nutrients in the diet can weaken the immune system. That is why nutritionalists recommend a well-balanced diet that includes plenty of fruits, vegtabes, low-fat dairy products and whole grains. Foods that are rich in antioxidants, like vitamin C, E, beta carotene and lycopene, omega 3 fatty acids and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature agin.

 4. Be Physically Active

        Walking, climbing stairs, dancing and other physical aactivity helps strenghten your immune stem, cardiovascular system, heart, muscles and bones. Being active also stimulates the release of endorphins, improves mental function, concentration, attention and cognitive performance, and lowers cholesterol, bood pressure, cortisol and other stress hormones.

 5. Lose Weight In A Healthy Way

        If you are overweight, losing weight is a healthy thing to do. But research shows that a rapid weight loss of more than 2 pounds a week can have negative effects on the immune system. A healthy weight loss is typically 10 percent of your body weight in six months, and it is not recomended for you to lose more than 3 pounds per week. Successful weight loss is slow and steady until you reach your desired goal.

 6. Wash Your Hands

        Practicing good hygene is the best way to prevent the spread of microorganisms that cause infections. Washing your hands with soap and water several times a day, and always before you eat, can greatly reduce your exposure to bacteria and viruses. Alcohol-based hand wipes can also be very effective in times when washing is not an option.

 7. Don't get too much Sun Exposure

       Unprotected exposure to the sun is liked to ummune suppression. That is why cold sores often appear following  time spent in the sun. Always protect your skin with SPF 15 or higher.

 8. Immune-Supporting Supplements

       Many of us have nutritionally deficient diets, which is why we need to take supplements that contain herbs that have immunoactive propeties. These are herbs that work in combination to naturally increase the body's production of  interferon, the protien that triggers the body's immune system to mount an immune response.

 By implementing these simple steps and adding Essential Nutrition you can boost your immune system, and help fend off a lot of negative effects to your system.