How to Rebuild Your Immune System
It can happen anywhere-you are minding your own business and suddenly someone sneezes on you. You look and notice their red eyes and runny nose, and you feel yourself begin to panic--you have too much to do and you can't afford to get sick. Frantically, you run to find somewhere you can wash your hands with the hopes of scrubbing away the germs.
Although most people only think of sickness during the winter season, it is important to remember that you can get sick at any time of the year. Your best defense against illness is a strong, healthy immune system. This is especially important for individuals working in hospitals, schools, restaurants, and any other public place where there is a lot of contact with people. Whether your immune system has been compromised due to an unhealthy lifestyle, a common illness, or a serious disease, there are many ways to rebuild it.
Instructions
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Drink at least 8 glasses of water a day (64 ounces). Water is a major ingredient in the fluids found in the human body, so it is no surprise that it is vital to a healthy immune system. It helps the liver and kidneys work properly, flushing out impurities that would otherwise be harmful. Dehydration can not only have adverse effects on the immune system, but can also be fatal if allowed to reach severe levels.
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Eat a healthy diet. Like water, the nutrients found in certain foods are needed to maintain a healthy body. Some foods that are good for building an immune system are: whole grains, such as barley, oats, whole wheat bread, and flax seed; raw or steamed vegetables, especially those that are dark green; and fruit., particularly citrus varieties and berries. Foods that contain a lot of fiber are good for flushing out your digestive system.
In addition to eating healthy foods, it is important to eliminate unhealthy foods. The biggest enemy of a healthy body is sugar, especially white, refined sugar. Other foods to avoid are caffeine, trans-fats, animal fats, and alcohol. -
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Quit smoking! If you are a smoker, no matter how frequently you light up, you need to quit. Tobacco and the chemicals in cigarettes are very harmful to the immune system. Multiple studies have shown that smokers get sick easier, and stay sick longer than non-smokers.
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Take an appropriate supplement to supply your body with a boost of vitamins and minerals. The most talked about immune builder is vitamin C, but vitamins D and E, as well as zinc and magnesium, are also very important. There are many different kinds of supplements, some specifically geared toward strengthening the immune system, and although a quality vitamin can sometimes be on the expensive side, it is worth the investment.
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Exercise regularly. This doesn't mean that you have to buy a gym membership and spend a hours running and lifting weights every day. It does mean, however, that you should be doing some kind of physical activity at least 30 minutes a day.
Exercise could include brisk walking, jumping rope, climbing stairs, jumping jacks, or even scrubbing the kitchen floor on your hands and knees. The important thing is that the activity causes your heart rate to increase and remain increased for the chosen amount of time. If you are not used to being active, start out doing a low-intensity activity and, as time goes on, increase the intensity and pace. -
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Relax, rest, and avoid stress as much as possible. Surprisingly, one of the top causes of a weak immune system is stress. Studies have shown that people who live high-stress lives and are run-down tend to get sick easier than more relaxed people.
Many jobs are stressful and, while you may not be able to change that, you can take steps to reduce the impact it has on you. Some ways to de-stress include listening to calming music, taking a hot bath, drinking a glass of wine, reading a book, getting a massage, and taking a walk.
Also, be sure you are getting a proper amount of sleep each night (7 to 9 hours) so that you can tackle your day without feeling exhausted and irritable.
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Tips & Warnings
If you are currently living an unhealthy lifestyle, and these steps sound overwhelming, don't be discouraged. Start out small and gradually introduce changes. For example, start taking a supplement and drinking more water. Slowly begin to cut down on the amount of sweets and fats you consume while, at the same time, adding a vegetable or two to your diet. Increase your activity level gradually, starting with small acts such as parking a little farther away from the door, or taking the stairs instead of the elevator. As you become more comfortable, begin a walking regimen around the mall or a park. As with any change, the important thing is that you stay motivated and pick yourself up if you fall. You will be happy you took the challenge and your body will thank you by rewarding you with a healthy, strong system.
Check with your doctor before starting any exercise routine or making any sudden, drastic changes to your diet. If you are taking any medications or have any health conditions, be sure to ask a medical professional before starting a supplement.
