4 Steps to Strengthening Your Body’s Ability to Fight Illnesses > Health & Wellness

Maintaining a healthy lifestyle is an advantage when it comes to strengthening our immune system. While most people adopt healthy behaviors when they are sick, we recommend that you try to make those recommendations a lifestyle to be able to sustain a healthy body. Here are four steps to strengthening your body’s ability to fight illnesses

Step 1: Stay Hydrated.

Drinking plenty of fluids will help your body flush the toxins that could cause sickness. 75% of people a dehydrated consistently, and that’s probably one of the main reasons why most of us get sick or don’t recover fast from illnesses. Water is critical to flush any toxins from our body. If we don’t have enough water, we can’t get rid of the toxins fast enough. Toxins can be in the form of viruses or bacteria. Drinking plenty of water can fight off infection. You can start increasing your water consumption by always having a bottle with you that you can refill. It is recommended to get around 2 to 3 liters of water per day.

Step 2: Eat Whole Foods

We cannot ignore the importance of a healthy diet to strengthen our immune system. A diet that is rich in vitamin A, vitamin C, vitamin E, zinc, and selenium is most likely going to help you boost your immunity. Leafy greens, nuts, citrus fruits are all excellent choices of foods that are high in nutrients and antioxidants that are known to boost your immune system.

Step 3: Get Your Daily Intake of Nutrients

While it is great to eat as many healing foods, it is not always possible to provide all the nutrients and antioxidants that our body needs to stay healthy. That’s when supplements become a great option.

Step 4: Maintain Good Hygiene

Good hygiene means bathing regularly and washing your hands every time you cough, sneeze, after going to the bathroom, before preparing and eating food. It’s also a good practice to be aware of not touching your face when you are in a public space where you can’t wash your hand regularly. Having hand sanitizer in your purse or pocket can be very handy in those situations.

Practicing those steps and avoid people who are sick will help you not get infected in the first place.

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4 Reasons to Change Your Habits to Boost Your Immune System > Health & Wellness

There is nothing worse than getting the stomach flu or influenza. While studies have shown that there are things we can do to stay healthy, it’s not always known to our collective. Here are six reasons that you might want to reconsider your habits.

Sleep Is Vital

Sleep deprivation is very prevalent in our society, based on research chance are that you experience sleep deprivation during a month. Sleep is crucial for the body’s production of cytokines. Cytokine is a protein that reduces inflammation and infection in the body. People who don’t get enough sleep tend to get sicker. To ensure that your immune system is functioning optimally, you need to make sure that you implement a sleep routine that allows you to get 7 to 9 hours of adequate sleep.

Managing Stress Is Important

Do you tend to allow stress to control your life? If so, it’s time to consider a stress release technique to ensure you stay healthy. Stress is a significant contributor to illnesses. One person out of three reports feeling very stressed in their daily life, which tends to put us at risk of activating harmful viruses that may be in our system. People with a healthy immune system have learned to tame the stress in their life. They have found ways to change their perspective to be less reactive about various situations that may arise.

Exercising Keeps Us Healthy

Daily activity can strengthen the immune system across the lifespan. Not only does frequent exercise boost our immunity, but it also seems to delay its aging. Allowing us to maintain an optimal immune system as we grow older. Daily exercise can be as simple as a 20 to 30-minute walk. You can also add yoga or Pilates to your routine.

You Are What You Eat

Anything that comes in a box, in the freezer section of the store or a can, should be avoided; unless you are 100% sure that no sugar or salt is added to the food. You can change your diet to be mostly whole food. By cutting the processed food, reduce the chances of inflammation in the body. You should also avoid sugar as much as you can, since it hurts your metabolism, and can cause chronic diseases like diabetes or heart problems. Chronic diseases increase your risk of getting sick from a virus

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3 Secrets to Avoid Catching a Virus > Health & Wellness

Studies have demonstrated that they are three key aspects that can help our immune system fight off viruses. The three secrets are the following:

Viruses Like a Body That Is Deficient in Selenium and Vitamin E

Research has shown that germs are less likely to harm our body if the body has sufficient selenium and vitamin E.

Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. The daily intake recommendation is 55 micrograms of selenium for an adult. Brazil nuts are at the top of our list because one nut can provide up to 96 micrograms. Fish and lentils are also a great source of selenium.

As for vitamin E, the daily intake recommendation is 15 milligrams. One ounce of sunflower seeds can provide 76% of your daily intake. Spinach and carrots are also good sources of vitamin E.

Stress Can Activate a Virus

People with a healthy immune system have learned to tame the stress in their life. They have found ways to change their perspective to be less reactive about various situations that may arise. The more stress reduction activities you can bring in your life, the stronger your immune system will become.

Essential Nutrients Can Strengthen Our Body’s Ability to Fight Viruses

We cannot ignore the importance of a healthy diet to strengthen our immune system. We’ve already talked about the importance of selenium and vitamin E, but a diet that is also rich in vitamin C and zinc will help you boost your immunity. While it is great to eat as many healing foods, it is not always possible to provide all the nutrients and antioxidants that our body needs to stay healthy. That’s when supplements become a great option.

Vitamin C is critical to the immune system. Not only does it support the production of antibodies, but it also supports the activity of natural killer cells, which is essential to the immune system. Vitamin C consummation recommendation is 75–90 mg a day. You will want to pick ascorbate-based vitamin C supplements since our body best absorbs it.

According to research, the most effective supplement form of zinc is zinc acetate, which releases 100% of zinc ions. Zinc ions are essential for both immune system categories, innate and adaptive. The daily intake recommendation of zinc is between 8 mg (women) to 11 mg (men).

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3 Recipes to Supercharge Your Body > Healthy Cooking

Food is essential to our body to work optimally. That said, you need to ensure that you have a diet that includes as many fruits and vegetables to get the nutrients and antioxidants that will help strengthen your immune system. Here are three recipes you can add to your meals to help supercharge your body.

Breakfast – Berry Parfait

Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, but it is also linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.

1 serving

Ingredients

  • ½ cup of plain yogurt
  • 1 teaspoon of honey
  • ½ teaspoon of ground cinnamon
  • ½ cup of blueberries
  • ½ cup of blackberries
  • 1 tablespoon of sunflower seeds

Instructions

In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top. Add the berries and seeds. Enjoy!

Lunch – Sunflower Seed Salad

Sunflower seeds are very high in vitamin E, which is a potent antioxidant that helps fight infection since it enhances the immune system.

2 servings 

Ingredients

Salad 

  • 1 cup of broccoli, cut
  • ½ cup of sunflower seeds
  • 2 carrots, julienne
  • 1 red Bell pepper, diced
  • 1 cucumber, diced
  • 6 cups of spinach

Dressing

  • 2/3 cup of olive oil
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 teaspoon of Dijon mustard
  • 1 tablespoon of honey

Instruction

Salad: Toss all the ingredients in a large bowl. And serve with dressing.

Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for about 1 minute. Serve on the salad.

Dinner – Lemon Baked Chicken

Lemons and citrus fruits are full of vitamin C, which is critical to the immune system.

4 servings 

Ingredients

  • Juice of 2 lemons
  • 2 tablespoons of olive oil
  • 2 tablespoons of pepper (or lemon pepper)
  • ½ teaspoon of turmeric
  • ½ teaspoon of salt
  • 6–8 chicken thighs, boneless and skinless

Instructions

Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken. Then dip the chicken in the marinade and place on a lightly oiled baking sheet. Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the chicken is fully cooked. Serve with your favorite vegetable and rice.

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