The fear surrounding viruses especially during the coming winter months, we thought we’d put together a few helpful ways for you to strengthen your immune system during these challenging times. Here are some of our favourites:
Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system.
One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.
In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's important to focus on staying active and getting regular exercise.
2.Eat Plenty of Fresh Fruits!
Fruits are nature’s best lymphatic cleansers which are integral to your immune system. Your lymphatic system is the first line of defence against disease, transporting and filtering lymph fluid containing antibodies, lymphocytes - as well as bacteria and waste products to be excreted. It’s important to keep this system flowing so that our body’s can eliminate the harmful waste that makes us sick! Fruits are also high in vitamin C which offers potent antioxidant support in the face of free radicals and environmental oxidation.
3.Hydrate, hydrate, hydrate!
Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system.
Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing how much water you really need. With this in mind, the amount of water you should aim to drink per day is more like:
· 13 cups of water for men
· 9 cups of water for women
4. Take Your Vitamins!
Our PRONUTRIWORLD Beauty Shot Advanced formula has several KEY ingredients for boosting immunity. Here’s what they do:
Vitamin C: not only an important antioxidant but also plays an essential role in immune defense by supporting cellular functions of both the innate and adaptive immune response.
Vitamin B Complex: supports the innate immune system and homeostasis in the body by modulating the stress and damage response. Vitamin B-5 is essential for the health of the brain and nervous system. B-6 helps the body make new red blood cells, which carry oxygen throughout the body.Also helps keep the immune system strong. Biotin is essential for healthy hair, nails, and nerve function in the winter months, this vitamins can be vital to supplement!
Zinc: affects multiple aspects of one’s immunity and it has been shown that those who are deficient in zinc are more susceptible to a variety of pathogens. Zinc plays a crucial role in the normal development and function of cells mediating nonspecific immunity (i.e. neutrophils and natural killer cells).
Amino Acid: have an important role in the body, such as intermediates in metabolism, catalysts for most of the important reactions in living cells, as well as regulation of the immune system.They have shown to be increasingly effective in reducing symptoms and helping control disorders without the adverse side effects of addictive drugs and medications.
Aloe: with its antimicrobial, anti-viral, and antioxidant activities, aloe is your immune system’s bestie! It’s also been shown to stimulate part of the immune system called macrophages, which stops unwanted invaders in your bloodstream.
Selenium: a powerful antioxidant that helps to lower free radical stress on the body, selenium reduces inflammation and enhances your immune response.
5.Get plenty of sleep!
Sleep certainly doesn't feel like an active process, but there are plenty of important activities happening in your body when you're not awake — even if you don't realize it. For instance, important infection-fighting molecules are created while you sleep.
Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night, The most regenerative sleep happens from 10pm-2pm as 80% of your growth hormone is produced during this time. This hormone is imperative to a strong immune system and whole-body regeneration (it’s when your detoxification organs are also working at their highest). Aim to start winding down for bed early if you can and get your well-deserved beauty sleep!