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Expert Approved Immune Boosting Tips
Did you know that reducing stress can actually strengthen your immune system? Your immune system does an incredible job of fighting off and defending your body against disease, but sometimes excessive germ invasion can cause sickness. Since the cold and flu season is now upon us, it is important to do all we can to prevent illness during these winter months!
Keep reading today's blog post to learn expert-approved immune-boosting tips to stay healthy this cold and flu season!
7 Expert Approved Immune-Boosting Tips
1. Move your body
Although the winter months make it challenging to get outside for a brisk walk, it is highly recommended to get your body moving to help boost your immune system. The CDC recommends at least 2 1/2 hours of moderate-intensity cardio every week. Whether this is a brisk walk on the treadmill or hitting a lift at the gym, staying active and keeping your body moving provides benefits to not only the immune system, but also improves circulation. Improved circulation essentially help's the immune system work more effectively. In addition to this, exercise also improves cardiovascular health, lowers blood pressure, and helps control body weight. This is why exercise is the first tip on the list: it's SO IMPORTANT to your overall health.
2. Reduce stress
Stress. Yes, we all have it. Sometimes it may seem like we're never not stressed, and that really isn't helping your immune system at all. Cortisol, the stress hormone is known to reduce the activity of your immune system. This means that the immune system's ability to fight off antigens is negatively affected, making us more susceptible to infection. Cortisol essentially lowers the number of lymphocytes in the body, which then suppresses the effectiveness of the immune system.
The other downfall of stress is the way in which our body naturally clings to unhealthy coping strategies. Behavioral coping strategies such as drinking and smoking, eating unhealthy foods, and not getting enough sleep all weaken the immune system. This is why it is important to incorporate healthy coping strategies for stress and to remind yourself to slow down!
3. Have a nutrient-dense diet
We all know that chicken noodle soup and popsicles are the go-to foods when trying to beat an illness. But did you know that prioritizing nutrient-dense foods can actually prevent you from getting sick in the first place?
Immunologist, Cassandra Calabrese, DO, explains how you can prepare for the flu season by incorporating certain foods to help prevent from sickness. Eating a healthy diet full of vitamins and minerals that support your immune system can not only prevent illness, but can also help you recover much faster.
So what are these "immune-boosting" foods?
Following an anti-inflammatory diet can help your immune system because when the body has too much inflammation, the immune system weakens. Switching saturated fats for healthy fats can help boost your immune system. Some examples of immune-boosting foods are:
Salmon
Berries
Oranges
Eggs
Greek yogurt
Avocado
Chia seeds
Walnuts
Flaxseed
Honey
4. Get adequate sleep
As if we haven't touch on how important sleep is enough! Having an adequate amount of sleep not only aids in recovery to your muscles, but also helps restore and revitalize your immune system. Doctor Kim Peiranosays, "If we're getting poor sleep either in quality, quantity or both, it can negatively impact our immune system." It's not too late to fix improve your sleep cycle! Peirano also suggest to limit screen time, black out your room, and to not eat close before bed to get the best quality and quantity of sleep.
A general rule of thumb for an adequate amount of sleep is to aim for six to eight hours of sleep per night. Try to set a consistent bedtime and wake time to get your body on an occurring sleep cycle that your immune system will thank you for!
5. Up the probiotics & vitamins
Probiotics are known as an effective way to create and strengthen a healthy immune system. This is because probiotics are living microorganisms, which we already have in our bodies. So with an adequate amount of microorganisms in our body, we are more capable of fighting off illnesses. Probiotics also support your immune system by creating a healthy and balanced gut flora; therefore, with this healthy balance, you are less likely to get sick.
Vitamins are also a key component in boosting the immune system. Vitamins B6, C, D and E are all known for their immune boosting properties (UnityPoint Health. (n.d.). If you're diet is already full or fruits and vegetables and lean protein sources, you may not need to supplement; however, you may want to consider adding a supplement to your daily routine. AstroFlav Vitamin D3 & K2 is one of our newest supplements to increase your vitamin intake!
6. Limit or eliminate alcohol
While enjoying a few more glasses than normal might be tempting, too much alcohol can weaken your immune system and make it easier to get sick. Why?Alcohol reduces the number of bacteria and antibodies that your immune system needs to fight off infection. Alcohol also has a negative impact on your gastrointestinal tract where the development of T cells are created. T cells essentially help protect your body from infection and with an excess amount of alcohol in our system, T cells cannot work to fight off infection.
If a glass of wine or a tall glass of beer is something you enjoy in moderation, that's okay! To make sure alcohol doesn't affect your immune system, you can simply limit your alcohol intake. This would look like:
1 drink or less per day for women
2 or fewer drinks per day for men
7. Maintain a healthy weight
Maintaining a healthy weight goes hand in hand with eating healthy, exercise regularly, and managing stress. The way in which maintaining a healthy weight can improve the immune system and reduce the chances of getting sick is because excess body fat can trigger inflammation. As we know, inflammation is detrimental to our immune system, so maintaining a healthy weight is in fact a way to improve the overall functions of the system! The immune system works to protect the body from germs and viruses, and it need a certain balance to maintain its function. An unhealthy weight creates imbalances of the immune system and makes us more susceptible to illness and infection!
Tips to keep a healthy weight include:
Exercising often
Eating a healthy breakfast
Staying hydrated
Eating a whole foods diet
Managing stress and anxiety
What factors can weaken the immune system?
Smoking
Excessive alcohol
Dehryation
Not maintaining regular exercise
Stress
Poor diet
Too much sugar intake
Taking too many antibiotics.
At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!
One scoop of our Greens Superfood provides your daily dose of greens. Plus nutritional fruit and veggie extracts to optimize your health and wellness. Each scoop of our delicious nutrient-dense profile contains digestive enzymes and probiotics to enhance the absorption of these superfoods. Our delicious blend of fruits & veggies supplies your body with essential micronutrients to:
Boosts Energy - Regulates steady daily energy through improved nutrient absorption.
Support Immunity - Your daily dose of alkalizing ingredients helps support a strong immune system.
Aid DigestionContains probiotics & enzymes that help the digestive process.
Help RecoveryPacked with superfoods, adaptogens + antioxidants.
Greens Superfood combines our alkalizing farm fresh greens, wholesome fruits, and veggies. With nutrient-rich superfoods for a delicious way to feel amazing every day. It’s a simple way to support your health and wellness. It will quickly become your favorite greens powder that doesn't taste like grass!*
One scoop of our Greens Superfood provides your daily dose of greens. Plus nutritional fruit and veggie extracts to optimize your health and wellness. Each scoop of our delicious nutrient-dense profile contains digestive enzymes and probiotics to enhance the absorption of these superfoods. Our delicious blend of fruits & veggies supplies your body with essential micronutrients to:
Boosts Energy - Regulates steady daily energy through improved nutrient absorption.
Support Immunity - Your daily dose of alkalizing ingredients helps support a strong immune system.
Aid DigestionContains probiotics & enzymes that help the digestive process.
Help RecoveryPacked with superfoods, adaptogens + antioxidants.
Greens Superfood combines our alkalizing farm fresh greens, wholesome fruits, and veggies. With nutrient-rich superfoods for a delicious way to feel amazing every day. It’s a simple way to support your health and wellness. It will quickly become your favorite greens powder that doesn't taste like grass!*
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