How To Boost Your Autoimmune System
Step 1- Food To Increase Immunity
Eating
well means getting many fruits and vegetables into your system and staying
hydrated. Enough for you to get many nutrients and antioxidants to help
strengthen your immune system. You will specifically want to keep control of
your selenium, vitamin E, and vitamin C intake. Selenium is found in nuts (such
as Brazil nuts) or fish. As for vitamin E, you can get it in spinach, seeds, and
peanuts. Vitamin C can be found in many vegetables such as broccoli, spinach,
cauliflower, and sweet potatoes. As for water, drinking plenty of it will help
your body eliminate toxins like bacteria that could cause disease.
Here are some ideas for your grocery list:
Fish
Fish specifically tuna are excellent sources of selenium. One ounce of tuna can provide about 30 mcg of selenium. Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. The recommended daily intake is 55 micrograms of selenium for an adult. Other fish and seafood generally contain between 12 and 20 mcg of selenium per ounce. Salmon is also an excellent choice to help the immune system. It contains a lot of "healthy fats" (omega-3), known to strengthen the immune system and reduce the risk of heart disease.
Lenses
If
you follow a vegan or vegetarian diet, lentils are an excellent substitute for
fish. One cup of lentils can provide about 6 mcg of selenium. They are also a
good source of immune-boosting nutrients, fiber, and protein.
Garlic
Another
vegetable that has a similar effect on our immune system as zinc is garlic.
Garlic has the ability, according to some research, to keep a cold at bay. Some
studies even show that people with cancer have been able to strengthen their
immune systems by increasing their consumption of garlic.
Blueberry
Berries,
in general, are full of antioxidants. Blueberries are at the top of all fruits
and vegetables for the number of antioxidants they contain. Not only does
research show the power of blueberries on our immune system, and related to a
lower risk of gastric fat, cholesterol, heart disease, and cancer.
Sunflower
Sunflower
seeds are very rich in vitamin E. One ounce can provide 76% of your daily intake or 15 milligrams. Vitamin E is also a powerful antioxidant like selenium, which
helps fight infections as it strengthens the immune system.
A
diet rich in vitamin E and vitamin C, zinc, and selenium will probably help you
boost your immunity. Although it is good to eat so many healing foods, it is
not always possible to provide all the nutrients and antioxidants our body
needs to stay healthy. This is when supplements become an excellent option.
Step 2-Practice Good Hygiene
The number one trick to not catch the flu or a cold is to avoid its antigens by practicing good hygiene. This means limiting, as much as possible, your exposure to viruses or bacteria.
The purpose of the virus is to find a host, a cell in the body. Our innate immune system is the first responder of our body, which includes our skin. Our skin, being the first line of defense, serves as a surface barrier to prevent the virus or bacteria from entering our body.
This
is why, when we are in flu season, you see signs of washing your hands
everywhere. By washing your hands, you destroy the antigen before it harms the
body. You should wash your hands before each meal, after going to the toilet, or
after touching someone else (such as a handshake) or something in public. It is
also essential to be aware of when you catch your face, as the virus is more
likely to enter through the mouth.
Step 3-Stay hydrated
Drinking
plenty of fluids will help your body eliminate toxins that could cause disease.
75% of people are constantly dehydrated, and this is probably one of the main
reasons why most of us get sick or do not recover quickly from diseases. Water
is essential to remove all toxins from our bodies. If we do not have enough
water, we cannot get rid of toxins quickly enough. Toxins can be viruses or
bacteria. Drinking plenty of water can fight infection. You can start
increasing your water intake by always having a bottle with you that you can
fill. It is recommended to consume about 2 to 3 liters of water per day.
Step 4-Implement a bedtime routine
To
make sure your immune system is working optimally, you need to make sure you
get enough sleep. Since sleep is essential for our immune system, it is
recommended to sleep between seven and eight hours per night. This number of
hours is sufficient and regenerates the body. Getting plenty of sleep will
increase the body’s ability to fight disease and reduce cold and flu symptoms.
To rest well, try to set up a bedtime routine that allows you to sleep your
hours. Here are some ideas to help you improve your sleep.
Create a Routine
There
is evidence that a routine will induce your body to fall asleep at a specific
time. Try to observe yourself, is there a time when you are tired? If so, make
sure you go to bed before this time. Create a routine that allows you to finish
everything before this time and go to bed. You can also set an alarm that will
tell you it’s time to get ready for bedtime. This way, you are less likely to
forget what time it is and have more success in implementing a routine. A
bedtime ritual is a great addition to your schedule. A good bedtime ritual is
one that allows you to relax, disconnect from the stress of life, and slowly
tell your body that it’s time to stop.
Create a Comfortable Atmosphere
It
may be time to look in your room and try to find ways to improve the atmosphere
for a good night’s sleep. Do not underestimate the comfort of your bed and
pillow and the power of fresh linen. If you are uncomfortable, you may have
trouble falling asleep or staying asleep. Another aspect of comfort is the
temperature of the room and the noise level that surrounds it. Try sleeping
with a fan on or a white noise machine. Having a constant sound in the room
could help you maintain your sleep. If you like essential oils, try a drop of
lavender on your pillow, this will help the brain relax.
Avoid This
Avoid alcohol, cigarettes, caffeine, or a large meal 2 to 3 hours before bed.
Talk to an Expert
If you have tried all these recommendations and still have trouble sleeping, it may be a good idea to consult your doctor or a sleep expert. There are other ways they can help you improve your sleep situation.
Step 5-Manage your Stress
Stress is a major contributor to disease. One in three people report feeling very stressed in their daily lives, which tends to expose us to the risk of activating harmful viruses that may be in our system. When we experience stress, we impair our body’s ability to fight antigens with antibodies. Daily stress and stressful situations can harm our immune system. The more stress-reducing activities you can introduce into your life, the stronger your immune system will become. Here are two tips to help you reduce stress and increase your immunity to viruses.
Change Your Mindset
You can change your mindset by being more positive and living in the present moment. According to studies around the world, positivism is a trait that increases your health and reduces your chances of getting sick with a virus. Not only is the immune system of optimistic people more robust, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice of how you react to this situation. You see it either with a glass half full or with a glass half empty. A great way to start improving your attitude is to focus on gratitude. Finding things you are grateful for will help you see the best in everything. You can do this by writing in a journal the daily gratitude you want to express.
Practice Mindfulness
To manage your tensions, you can take a new perspective on life by adding a mindfulness practice. Mindfulness is the ability to stay in the present moment and stop worrying about the past or future. Less mental stress also means less physical stress and gives your immune system more power. Try to breathe mindfully by taking three deep breaths.
* Breathe through the nose
* Exhaling through the mouth
* Repeat twice more
Repeat this mindfulness breathing several times during your day to make a total of 5 mindfulness breathing exercises.
Harness the Power of Aromas
The aromas of essential oils can help you to increase immunity while providing a sense of calm in space. One of the most effective essential oils is lavender. Lavender is a powerful oil in which antioxidants help the body protect cells from toxins. You can use it in a diffuser to help kill allergens bring a fresh scent to your home and help you relax. Place a drop of lavender oil on your pillow to improve your sleep. Another great way to use lavender oil is to add two to four drops to your bath water. Lavender oil will help you release toxins from your body while finding a deep feeling of relaxation.
Anyone can work to increase immunity and increase their chances of staying healthy during an influenza season or when confronted with bacteria. As you learned from this five-step guide, we are more likely to fight the disease by eating certain foods and reducing stress in our lives. You also have the opportunity to improve your sleep, which will help the body fight infections.
As you will probably notice when you apply these five steps, you end up having more energy to do more things you enjoy when you are healthier. Keeping your body healthy has many benefits!
If you can, try to maintain this lifestyle throughout the year, as this will help you develop a resilient immune system that can resist antigens. Not only are you more likely to stay healthy, but it also helps you recover faster if you get sick.
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