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Five Ways to Build Up Our Immune System

Updated on September 3, 2019
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A graduate of Education, and a health and wellness enthusiast.

FIVE WAYS TO BUILD UP OUR IMMUNE SYSTEM

Our Immune System is one of the greatest natural gifts God bestowed on our body. Having a good and balanced immune system is one of the keys in attaining a great health. It is of great importance that we maintain a balanced and healthy immune system to be capable of fighting diseases that could bring us down. Research studies reveal that our immune system is not only capable of fighting foreign bacteria, viruses, colds, flu and allergies but as well as eliminating cancer, tumors and other chronic ailments. Here are five ways to maintain a good immune system.

Proper Nutrition

The best dietary plan consists of a healthy, low in bad fat, and high in fiber diet. The Mediterranean diet best describes such diet. This diet is low in red meats, hydrogenated oils, processed foods, and high in fiber, nuts, fish, fruits, vegetables, and olive oil. Mediterranean diet emphasizes more on fruits rather than sugary sweets and has lower animal fat content. Sugar even honey, has been proven to interfere with the ability of white blood cells to destroy bacteria. Softdrinks and other carbonated drinks have been proven to lessen immune function as well as excessive consumption of alcoholic beverages. Maintaining fruit juices, non-alcoholic red wines, and even simple water for our beverages should be observed in order to develop a more effective immune system.

The Mediterranean diet consists of the following:

Olive oil - Olive oil should be used instead of using most fats, butter, margarine in cooking. Excessive consumption of fat impairs the immune system response to illnesses. Extra-virgin olive oil is preferred.

Breads- Dark, chewy, high-fiber , crusty bread is present in the Mediterranean diet. High-fiber foods aid in reducing the effects of fat in our diet.

Pasta, rice, potatoes - Pasta is usually served with fresh vegetables.

Grains – Eat cereals containing wheat bran or oat bran – all of which has water-soluble fiber.

Fruits - are usually eaten raw two or three times a day. Fruits are great replacement for refined sugars since the latter impairs immune function.

Beans - Include various kinds of beans, and are usually prepared with a small amount of olive oil.

Nuts - Particularly almonds have a higher content of fiber than most nuts and one of the best sources of amino acids and essential fatty acids, both of which are needed for boosting the immune system function.

Vegetables and herbs - Vegetables should be eaten daily in abundance. Our vegetable diet daily should include the following: cabbage, broccoli, cauliflower, turnip greens or mustard greens. These vegetables are high in beta-carotene and protects mucus membranes of lungs and intestinal tracts from cancer and free-radical damage. Also must include the following daily: carrots, spinach, sweet potatoes, cantaloupe, peaches, or apricots and garlic. Studies are revealing that consuming a clove of garlic a day can protect against free radicals, kill viruses for colds and flu, acts as decongestant and boost up immune function by stimulating T cells.

Yogurt - The live bacteria in yogurt strengthen the immune system remarkably.

Cheeses – Usually grated or broken up on salads or in small wedges combined with fruit for a dessert.

Fish – Includes cold-water fish high in omega-3 fatty acids such as cod, salmon, mackerel, and herring. Fish is the healthiest of meat we can have in our diet.

Poultry – Poultry can be eaten two or three times a week.

Eggs – Should be eaten not more than two or three times a week.

Red meat – Should be eaten two or three times a month only and should really be lean and trimmed from fats.

Have a Regular Exercise

It could be as simple as walking forty to forty-five minutes, three to five times a week, or could be broken down further to a brisk walk daily for about twenty minutes. This is sufficient to get our heart rate up and get our muscles working and pumping. Walking, jogging, stationary cycling, outdoor cycling, water exercise, tennis, stretching, aerobic exercises and swimming. Such regular physical workouts is beneficial to maintaining a good immune system.

Manage Your Weight

It must be known that both being underweight and overweight are associated with lower immune system response and effectiveness. A combination of a regular moderate exercise and a Mediterranean diet is one great way to maintain a healthy life that is capable of overcoming physical infirmities.

Coping Well with Stress and Grief

Intense stress and grief can affect our immune system adversely. During these times, one becomes more susceptible to infections. Sleep deprivation and working long hours, and excessive worrying may aggravate the condition. It is written in Nehemiah 8:10, “The joy of the Lord is your strength.” During these challenging times, it is best to draw our strength from the Lord and be intimate with Him. We are to focus on Him not on our circumstances. We have to hold on to His promises and seek our refuge in His presence. There is victory in the presence of the Lord.

Maintaining Basic Nutritional Support

Vitamins

Vitamins A, C and E are helpful due to their antioxidant properties. Their antioxidant properties aids the immune system in eliminating free radicals.

Minerals

Copper

Studies reveal that marginal copper deficiency can increase the risk of colon cancer significantly. Copper seems to be a strong stimulant of white blood cells. Most of the immune system’s agents are formed from white blood cells. To help an imbalanced immune system, 500 micrograms of Copper daily is recommended.

Selenium

Selenium stimulates the “Natural Killer” cells of the immune system, and eliminates cancer cells. Selenium also balances the immune system. Aside from increasing the number of NK and T cells and improving their function, it reduces as well the number of overactive antibodies in the thyroid thus enhancing thyroid function.

Zinc

By starting with daily intake of 50 milligrams of Zinc, can improve a weakened immune system.

Herbs

Garlic

Researchers have discovered thirty different cancer-fighting compounds in garlic alone that have positive effects on multiple body systems, most important are the cardiovascular and immune systems. Daily intake of 100 milligrams can be helpful to boost our immune system.

Blueberries

Blueberries are among the most potent sources of antioxidants and bioflavonoids. Daily intake of 75 mg is recommended.

Astragalus

Studies reveal maintaining about 100 mg a day of astragalus can be helpful in improving the immune system. Important in balancing the immune system.

Mushrooms

A daily intake of 25 mg to improve a weak immune system will be helpful.

Pomegranate Seed

Daily intake of 25 mg is recommended.

Maintaining a good, balanced immune system is one of the essentials in attaining a healthy life. Our immune system is such a great gift to us. We have to do our part in taking care of our immune system for our total well-being depends much on the condition of our immune system. A weakened or impaired immune system will only yield an unhealthy body not capable of overcoming illnesses. To enjoy life at its best, work out your best to maintain a strong and balanced immune system.

SOURCE:

God’s Pathway To Healing : The Immune System

By Reginald B. Cherry, M.D.

Published By: LightHouse Inspirationa Books and Gifts

(2005, Manila)

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