Health and Exercise

Fall and winter are often called the cold and flu season. It doesn’t have to be this way. There are powerful immune system boosters you can use as ammunition against the viral attacks that are common in these seasons.

* Regular exercise: If you want to boost your immune system, get moving. Raising your heart rate for just 20 minutes three times a week is can help you have a healthy immune system. Regular, moderate exercise raises the level of leukocytes, or infection-fighting white blood cells. Exercise also helps your body release endorphins, natural hormones that pump up your sense of well being and improve sleep quality.

* Eat more antioxidant-rich foods for immune system health – A diet rich in antioxidant vitamins and nutrients is another one of the powerful immune system boosters, and it will also help fight infections. When your cells produce energy, they also produce free radicals ” molecules that can damage cells. Antioxidants help neutralize free radicals so they cant do any damage. Researchers believe that when the balance between free radicals and antioxidants is upset, it can contribute to developing age-related diseases, as well as cancer and heart disease.

* Adequate sleep: One of the most useful ways to boost the bodys natural defenses is sleep. When students at the University of Chicago were limited to only four hours of sleep a night for six nights and then given a flu vaccine, their immune response was depressed and they produced only half the normal number of antibodies. Lack of sleep can lead an increase in the levels of the stress hormone, cortisol, which can lead in inflammation. Although researchers arent exactly sure how sleep boosts the immune system, its clear that getting adequate amounts ” usually 7 to 9 hours for an adult and 1 or 2 more hours for children” is essential to good health.

* Practice relaxation techniques – If chronic stress suppresses the immune system, then relaxing on a regular regularly should boost your bodys defenses by reducing stress lowers levels of cortisol. It also helps you sleep better, and healthy sleep is one of the most powerful immune system boosters.

* Good hygiene – Avoiding crowded places and washing your hands are not really immune system boosters, but they do help your immune system not have to fight off so many viruses and bacteria. Don’t be embarrassed to use those anti-bacterial wipes on the handle of your shopping cart or the restroom door.

* Supplements can be powerful immune system boosters – Although a good multivitamin offers basic protection, you may want to add even more of the immune system vitamins like vitamins C and E, as well as herbs such as echinacea. Minerals such as zinc are also important, and compounds such as beta-carotene round out the supplement area.

* Get your head in the game – the most powerful immune system booster you have is between your ears. It is called your brain. Studies have shown that people who meditate regularly can build healthier immune systems than those who don’t. One study had one group of people meditate over a period of 8 weeks. The control group did not meditate. At the end of the eight weeks, all participants were given a flu vaccine. The people who meditated made more antibodies to the flu than the control group. Eight weeks later the difference was still significant.

With so many different immune system boosters available, it can be a challenge to know where to start. You’ll find the information you need to get started strengthening your immune system at http://www.immunesystemboostersguide.com