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It is that dreaded time of the year when everyone is coughing and sneezing, and illnesses are rife in the air. You may find yourself wondering if there is anything that you can do to avoid getting sick. Luckily, this article should provide you with a basis of how to boost your immunity and debunk some myths surrounding the immune system.
What is the immune system?
To put it in simple terms, our immune system is our body’s way of defending us from unwanted illness (pathogens; the micro-organisms that cause communicable diseases). Our immune system is very smart and has a crafty response to infection from pathogens. White blood cells (also known as B-lymphocytes) can produce special molecules called “antibodies”, which help to destroy unfriendly pathogens and prevent us from getting ill. Unfortunately for us, this response isn’t always as fast as we’d like, meaning we can end up feeling rather unwell.
Luckily for you, there are some small steps that you can take to try and boost your immune system and beat those nasty pathogens!
When we talk about the immune system, it’s not just something that you can switch on and off or increase with a dial. We’re talking about a complex, living system, working 24/7 to keep your body functioning. Therefore, this article aims to broaden your knowledge on safe ways to boost your health, rather than to promise a direct route to “perfection” of the immune system.
False Facts and Misleading Media
It’s easy to fall into the trap of social media’s misconceptions and faux facts about immunity boosters and “cold remedies”. People love quick and easy solutions, particularly when they’re feeling under the weather. Unfortunately, true health benefits often come from slow and boring processes that people can’t be bothered to hear about and comply with, such as a healthy diet, regular exercise, adequate sleep and lowering stress levels.
There are thousands of products out there that promise to mysteriously “super-charge” your immune system, such as infused coffee, protein powder and natural remedies. Everyone’s claiming different things, from “we’re the nations favourite” to “no.1 brand for immunity”. You’ve got to be careful about what you choose to believe. In a world based on self-importance and consumerism, it’s very appealing to “mega-boost” your immune system, and we are often quick to get our fix of the latest trending items. But if you don’t do your research properly, things can easily turn sour. Don’t forget to think before you believe everything that you read online.
Diet
Diet culture is a hot topic these days and it’s often hard to know where to start and who to listen to. I think we’ve all heard about the importance of a healthy, well-balanced, and nutritious diet. I can’t even count the number of times I’ve heard “Eat your 5 a day!”. It’s true though, there really are some hidden gems that can help boost your immunity!
The following statistics are as determined by Healthline. Citrus fruits, such as oranges, are one of the most well-known superfoods for immunity. These fruits are packed with vitamin C, which increases production of white blood cells, helping to fight off unwanted pathogens and avoid catching a nasty cold! Another surprising source of vitamin C is from red bell peppers. Red peppers contain almost three times as much vitamin C as in Florida oranges! Blueberries are another hidden gem, bursting with benefits. Just one serving (148g) can provide you with 16% and 24% of the daily recommended values of vitamin D and vitamin K, respectively.
Why not get cozy with a nice hot cup of green tea? Green tea is packed with a powerful antioxidant, known as EGCG. Research has suggested that EGCG may have antiviral properties, acting as a significant factor to prevent viral infections.
How about try and integrate a few more of these healthy fruit and vegetables into your diet and reap the well-rewarded benefits! Try adding some fruit on top of your cereal or drinking a relaxing cup of green tea before bed.
Vitamins, vital or vicious?
If you take a walk down the pharmacy aisle, you will be bombarded by an array of infinite combinations of vitamins and supplements! You may already take your daily dose of vitamins, or perhaps you’re tempted to see what all the rage is with supplements. The real question is, are these vitamins really going to help you?
Our immune system relies on a variety of vitamins, such as vitamins A, B6, B12, C, D and copper, folate, iron, selenium, and zinc (according to the British Heart Foundation - BHF). Whilst it’s possible to achieve most of these nutrients from a varied and healthy diet, some people may find that they are lacking in specific areas. To ensure that you are giving your immune system the most strength possible, you may want to consider looking into some healthcare professional - approved vitamins, to give you that extra boost.
It’s noted that people living in the Northern hemisphere, such as the UK, can suffer from a deficiency of vitamin D during the winter months. Vitamin D is mostly produced from exposure to sunlight. According to the BHF, it’s recommended to take a daily 10-microgram supplement of vitamin D in autumn and winter. You could consider trying this as one of the methods to stimulate your immune system!
Despite the many benefits to the immune system that can come from consuming supplements and vitamins, warnings must be given. Some vitamin supplements can be dangerous, if taken in excessive quantities. Before deciding to invest in minerals and vitamins, you should make sure to confirm the safety with a doctor or other qualified healthcare professional.
Clearly, there’s many options out there to give your immune system that extra push. From simple dietary changes to complicated formulas of vitamins and supplements, with the right information, there’s lots out there for you to try!
Sources:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system