The world is in a very strange time right now, filled with anxieties and uncertainty for all of us. If you are worried about getting you or your loved ones sick, here are a few easy ways to boost your immune system to keep you safe and healthy.
1. Eat immune system boosting foods. The following foods have shown promising effects against the common cold, the flu and respiratory infections. Eat healthy foods such as: citrus fruits, berries, broccoli, spinach, mushrooms, red bell peppers, sweet potatoes, shellfish, beans, almonds, hazelnuts, peanut butter, turmeric and tea.
2. Sleep 7-9 hours a night. Sleep is when your body replenishes new cells and fights off infections. Infection-fighting antibodies and cells are reduced when you don't get enough sleep.
3. Take supplements like elderberry and garlic.
Sambucus, aka elderberry, has consistently demonstrated its anti-viral power. One study on 60 people with influenza showed recovery in 2 days versus 7-8 days for the control group. Another study of 312 air travelers taking capsules containing 300mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms.
Garlic may help with illnesses by stimulating the production of immune system protector cells (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/). Other studies have show that garlic demonstrated potent anti-viral ability with viruses including inlfuenza, rhinovirus, HIV, HSV-1 and even HPV.
4. Reduce stress. Stress lowers your immune system and makes you more susceptible in catching any kind of viruses and illnesses. Mediate for 5-10 minutes a day to decrease stress or anxieties from the news or what's happening around you.
5. Work out consistently with moderate intensity. The risk of catching a cold or the flu drops if you exercise moderately, according to Mary P. Miles, PhD. Miles is an associate professor of exercise sciences at Montana State University and the author of an editorial about exercise and immunity published in Exercise and Sport Sciences Review. But, Miles says, don't go overboard- if you have a intense exercise session, it temporarily depresses the immune system.
6. Drink lots of water. Water helps carry oxygen to your cells, which helps with daily functioning. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system.
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