close
tune
How to Boost Your Immune System

How to Boost Your Immune System

The immune system is the body’s defence against harmful invaders, such as bacteria and viruses. Once the immune system recognizes a pathogen, which is a microorganism that can cause disease, it uses its defence (antibodies) to kill these pathogens. So, it is very important that we have a strong immune system to fight off any disease attacking the body.

Here are some studies supporting factors that can be beneficial to the immune system.

Low vitamin C can lead to impaired immunity. This can cause fatal infections such as pneumonia.
Who are most susceptible to have low vitamin C levels?
Smokers, individuals with diabetes and elderly people. In a study where pneumonia patients were given 0.5-1.6g/day of vitamin C reduced their hospital stay by 36%. Hence, 500mg taken twice per day (morning and evening) can help boost your immune system.

Carr, A.C. et al. (2017). Vitamin C and Immune Function. Nutrients 3;9(11).

Photo Source: www.medicaldialogues.in

Probiotics are live good bacteria that recent findings showed a beneficial effect for diseases related to the immune system such as allergy, eczema, and viral infections. Consuming 15-25 billion CFU/day probiotics can be beneficial for a healthy immune system.

Maldonado, G.C. (2019). Beneficial effects of probiotic consumption on the immune system. Ann Nutr Metab, 74(2):115-124


Our body is built to maintain a healthy balance of acidity and alkalinity. A normal pH level stands at 7.40 on a scale of 0 - 14, 0 being the most acidic and 14 most alkaline. When we consume highly acidic food daily such a sugar, fresh and processed meats, certain dairy products and coffee can cause low immune system which can lead to many diseases. A study showed that immunodeficiency was reversed with correction of acidosis. Hence, it is beneficial to consume lemon or ½ tsp bicarbonate of soda with water, one hour before lunch or dinner to keep normal levels of pH in the body. Bicarbonate of soda is high in sodium so people with hypertension need to be careful.

Lardner, A. (2001). The effects of extracellular pH on immune function. J Leukoc Biol, Apr;69(4):522-30.

 

A study showed that when vitamin C was taken with zinc, this can reduce the incidence and improve the outcome of pneumonia and reduce the severity and duration of infectious diseases. Zinc supplements: 8mg/day for women and 11mg/day for men. Some food sources of Zinc consist of meat, shellfish, legumes, seeds, nuts, dairy and eggs.

Wintergerst, E. S. et al. (2006). Immune enhancing role of vitamin c and zinc and effect on clinical conditions. Ann Nutr Metab, 50: 85-94.

Photo Source: www.selfhacked.com 

Vitamin D is also important for a healthy immune system. In Winter, there is a higher risk of Vitamin D deficiency due to reduced exposure to sunlight. A study showed that Vitamin D deficiency is associated with reduced lung function. Spending 15-20 minutes in the sun (without sunscreen) between 10 am and 3 pm can help you achieve the daily amount of vitamin D required for a healthy immune system.

Zosky, G.R. et al. (2011). Vitamin D deficiency causes deficits in lung function and alters lung structure. Am J Respir Crit Care Med, 15;183(10):1336-43.



Photo Source: www.healtheuropa.eu

Finally make sure to reduce stress and stay physically active for at least 30 minutes per day, since chronic stress can shift the balance of the immune system. Moderate-intensity exercise such as brisk walking, light jog, walking up and down the stairs, cycling and rowing are amongst the best exercise to include in your daily lifestyle.

Segerstrom, S.C. et al. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychol Bull, 130(4): 601–630.

Make sure to talk to your doctor before taking any supplements. Some may interact with medications that you might be taking.

 

 

This Blog Post was written by Romi Galea (M.SC (Birm.) Exercise and Sports Sciences and currently reading a PhD in Sports Nutrition at the University of Chester.

Leave your comment
Comments
4/9/2020 3:38 PM
A very well referenced article. Prosit Romina.
4/9/2020 6:40 PM
@Guest Thank you! I really appreciate your kind review.
2/12/2021 2:36 AM
Today, there are many young rich as well as middle class professionals who donate to charitable organizations thus creating a world that care for sharing.  This slow-down causes the joints to stiffen and the brain begins to slow down as well.
















These mutual funds are not insured by FDIC or even the bank which is selling the funds.  The most detailed information of the cvv shop we have.  https://cvvdumps.cc/
2/12/2021 12:49 PM
People who have started newly in the trading market wanted to get good return of investment.  Losing money in the stock market is all a part of learning how to invest.
















The main question that most people ask when it comes to day trading is simple : 'is it necessary to sit at a PC PC watching the markets all day 24x7 to be a successful day trader?'The answer's no.  Information cvv shop on the site.  https://cvvdumps.cc/
2/18/2021 2:09 PM
It can be said to be a fairly hefty financial commitment over a medium period of time. <a href=https://fastloanspd.com/find-your-state/indiana/bloomington-2>payday loans bloomington in</a> People with a bad credit has to face a lot of problems in realizing their dream perhaps more than one dream of owning a house, a car, and such other necessary things that could make them live a life king or queen size.
Blog archive

You are using an outdated browser.
Please upgrade your browser to improve your experience.