Immune System Health

How To Boost Immune System w. Diet & Lifestyle Modification

The worldwide Coronavirus pandemic has a huge impact on people’s life: the health, the wealth, the mood, the diet and the lifestyle. Our lives have turned upset down over night!

The worry is more than the spread. People are panic, scared and don’t know when the chaos will end; people are depressed and in the mood of stress, people can not hug and shake hands. People are depressed because they can not have a normal life. The school are closed, the restaurants are empty, the business are on hold, all the events are cancelled and the stock market are crash. The list is on and on…….

At our age, most people never experience this kind of disaster, a disease that can attack our immune system, can destroy our respiratory system, our kidney and liver. The infectious rate of Coronavirus is 10 higher than regular flu or other viruses.  People have to work from home or stay at home doing nothing. The virus threat came so fast and the spread is unpredictable. We don’t know when it will end.

The Pandemic is real. What we should do apart from self-quarantine and social distance? What we can do to prepare ourselves for this war?

In the last blog, we talk about “How to Boost Immune System with Functional Nutrition Intervention”. In this blog, I would like to share with you a topic about “How to Boost Immune System with Diet and Lifestyle Modification. Stay tuned with me. I hope it will help you and loved ones to go through this difficult time.

Our immune system is our body’s defense system. This protection system provides immunity to fight against viruses and harmful bacteria and diseases.

The immune system has billions of white blood cells that travel through lymphatic tissues and organs, defending our body from getting attacked by foreign invaders. The main types of immune cells are white blood cells. There are two types of white blood cells – lymphocytes and phagocytes.

There are two types of lymphocytes (white blood cells):

B cells– produce antibodies which are released into the fluid surrounding the body’s cells to destroy the invading viruses and bacteria.

T cells – the invader gets inside a cell, T cells lock on to the infected cell, multiply and destroy it.

There are three types of phagocytes:

Macrophage – a large white blood cell that is born from monocytes and “eat” bacteria, viruses, fungi and parasites.

Neutrophils – a type of white blood cell that protect us from infections. They make up approximately 40 – 60% of white blood cells in our body immune system.

Natural Killer Cell – it is also knowing as NK Cell. It is a component of the Innate Immune System. It plays a major role in the host-rejection of both cancers and virally infected cells.

Maintaining a strong immune system can be a very challenge job, especially under the current stressful environment of Coronavirus pandemic.

With hectic schedules, eating on the go, unavoidable exposure to toxins, so many of us constantly feel down and vulnerable. A very little thing goes around can make a big impact in life. Now with dramatic changes and stress, our immune system is or will be compromised.

Improving Immune System with Functional Nutrition Intervention will be helpful to bring the deficiency into sufficiency. However, removing all the non-negotiable and toxins from our diets and lifestyle can also play an important role in boosting our Immune System.

What kind of lifestyle can positively impact our Immune System?

Lifestyle Modification

Positive Thinking

Your mental state influences your physical health and your positive thinking can make you healthier and benefit for your immune system.

Mindfulness Meditation

Worry, anxiety, and stress can be more than distractions. Constantly replaying your daily problems in your mind and fears can affect your mental and physical health.

Meditation can let you become more awake and more purposeful about your actions. It teaches you how to respond, rather than how to react to situations in your life. meditation allow you to control your mind, and focus on peace and relaxation. And this peacefulness often lasts far beyond the meditation itself. So when stress appears hours later, you have the means to redirect it.

Meditation sounds simple. But it takes discipline to remain still in body and mind. You have to block out the world around you and quiet your thoughts. You also need to practice at least 10 to 20 minutes a day to get the most out of your meditation.

Reduce Stress

Stress can also have an indirect effect on the immune system. Stress can increase the chance of illness. The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).

Stress can cause the increase of C-Reactive Proteins which is the marker of inflammation. The elevated C-Reactive Protein is related to fever, pneumonia, cardiovascular disease; diabetes, asthma and gastric ulcers. Severe elevated C-Reactive can cause kidney failure.

Exercises Regularly

Exercising regularly boosts blood flow, which circulates white blood cells through the body. White blood cells are the cells of the immune system that protect the body against disease. The immune system responds to exercise by producing more of these cells.

According to the US National Library of Medicine, the rise in body temperature during and after exercise can actually help you fight infection better by preventing bacteria from growing. Due to the heavier breathing rate during exercise, you also can flush bacteria out of the lungs and airways by exercising.

Get Vaccine Shot

Getting vaccinated can help protect you for the season, flu, allergy, bacteria, viruses. You need to get it if you can. At the moment, there is no vaccine for the COVID-19. A few countries have started the process. Vaccine takes about 12-18 months to develop. Be patient, and I’m sure soon we will have one.

Big & Loud Laughter

laughter is strong medicine. It draws people together in ways that trigger healthy physical and emotional changes in the body. Laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hope, connects you to others, and keeps you grounded, focused, and alert. It also helps you release anger and forgive sooner.

Get Enough Sleep

Sleeping is one of the most essential functions in our body system. According to the National Sleep Foundation, humans spend about a third of their lives time sleeping.  When to sleep, how to sleep and how long to sleep play an important role for our immunity and overall health. 

Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus and cold. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases certain proteins called cytokines that are critical to our immune system capability to fight against inflammation, viruses and diseases. When you’re in a state of stress and lack of sleep, immune cells produce less of these protective cytokines, the infection-fighting antibodies and cells are reduced.

Deep Breathing

Balanced diet, regular exercise, and enough sleep is very important to strong immunity. But the simple act of breathing properly can also be a great way strengthen the immune system.

The air we breathe converts into chemicals that we need to fuel our cells. The way we breathe impacts our blood chemistry. Breathing properly may help you have a positive immunity respond. It impacts the body in many ways:

  • Lowering cortisol levels
  • Lowering blood pressure
  • Improving autonomic (the automatic system in our body that works behind the scene) response to physical and mental stress
  • Improving arterial blood flow

Stay Hydrated

Drinking enough water is very important to keep your immune system in place. You need to be hydrated on a regular basis and every single day. When you get cold, flu or Coronavirus, you need to drink more water, the hot water with lemon. The hot water with lemon will help you body naturally eliminate toxins, bacteria and virus and minimize the symptoms. Drink eight ounces of hot water every day will really help.

Coronavirus attacks people’s lungs. Before it reaches to lungs, the virus remains in the throat for four days. At this time, you may start to cough and have some sore throat. But if you drink a lot of hot water, water with salt, or water with vinegar, it will eliminate the virus and prevent the virus comes further down to lungs.

Stay Warm

Cold, flu and viruses like cold weather. They spread faster under cold weather condition. As air temperatures drop, your mucus secretions increase. That’s why people are more likely to get sick during the cold, winter months. Because when your extremities are cold, it reduces the supply of white blood cells that help you fight cold and illness.

Wash Hands

Skin is our body first defense system. We use hands to do everything: Eat snacks or crackers, wipe duos, open doors, press buttons, work at computer and cellphone, turn on switches of lights, drive car, bump gas, carry mails….

Hands are most dirty parts of human body. With germs in abundance, make sure you wash your hands after being in public places, especially before eating or touching your face and your eyes. It is not enough just to wash them under water. The bacteria and viruses are still on your hands; you just can not see them. So very important! Wash your hands with anti-bacteria soap for 20-30 seconds. Sing a Happy Birthday Song or Twinkle Twinkle Little Star song to go through the whole process. Then dry them with a paper towel.

Keep Toothbrush Hygiene

Regular oral hygiene is a crucial factor to stay healthy. Pay extra attention to your toothbrush during cold and flu season. If you share a bathroom with others, make sure your toothbrush doesn’t come into contact with other person’s toothbrush. Viruses can easily spread this way, so keep yours apart from the rest, preferably in an upright holder so it can dry properly. If you are sick, replace your toothbrush once you’re well to start fresh.

Listening to Music

Music can benefit overall well-being. Music is the food of our soul. It can help us reduce stress, improve mood, manage pain, improve memory, create happiness and relaxation in our daily life. Music can help us heal the wound from deep sadness, cheer us up and boost immune system.

Music boost immune system through Cytokines. Cytokines are messengers of our immune system, they travel around our whole body system to help immune cells communicate with each other and fight against foreign invaders. While listening to music or singing songs, the levels of different cytokines are increased.

Stress is the trigger of body inflammation. Music can help reduce stress, improve mental health. mood, anxiety, depression; reduce symptoms of bipolar disorder and schizophrenia.  Music boost immune system through adrenal and cortisol hormone. When you are in a stressful situation, your brain sends signals to adrenals located on top of your kidneys to produce adrenaline and cortisol. While listening to music or singing songs for an hour, the levels of adrenaline and cortisol in the blood will fall.

Watch What You Eat

Some foods are bad for the immune system. Those foods can produce toxins in your body system, damage your digestive tract and lead you to leaky guts, which will impact your immune system. The toxic food is: soda, fried foods, processed food, alcohol, sugar, candies etc. They are bad because they lack the vitamins and minerals that are needed for your body organs and your immune system; they suppress your immune system, attack the cells that fight bacteria and viruses for you. They taste good, but very bad for your health, bad for your immune system.

What foods can help you boost immune system?

There are many foods that can boost your immune system. They taste delicious and very healthy. Here are some of the top foods that help with immunity:

  • Garlic
  • Citrus fruit
  • Almonds
  • Fish
  • Mushrooms
  • Onions
  • Carrots
  • Ginger
  • Power fruits
  • Anti-inflammatory vegetables

Boosting immune system is our life long goal, but protection can also be very helpful to keep us maintain a strong immunity.

Tips for Protection:

– wear masks if you are sick and get affected

– wash hands often and wash hands for 20-30 seconds

– cover mouth when coughing or sneezing with tissues

– wear vinyl clear gloves when pumping gas

– avoiding touching your face, nose, or mouth with unwashed hands

– avoiding close contact with people who are sick

– keep social distance and avoid group gathering

– work at home if have some symptoms

– do Nucleic Acid Test (Coronavirus Test) if having symptoms

– stay at home if you can to avoid being affected

– Self- quarantine at home for 14 days from any recent travel

– using disinfection cleaner, alcohol spray or alcohol wiper to clean the surfaces and handles of refrigerator, doors of car and house door handles

-shopping online to avoid the crowd

– working at home to earn ongoing passive income can be a financial protection

Want to know more about how to make money by working from home Read My Next Blog: 

Work Together from Social Distance”

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Wei Wei Ning

I am Wei Wei Ning, an author and a blogger of https://www.lifestylemedicine4u.com.

I am a Certified Transition Lifestyle Coach, Holistic Functional Nutrition Counselor, Digital Entreprenuer and Digital Health & Lifestyle Educator.

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