There are more natural ways to strengthen your immune system.
Eat Well
Several vitamins and minerals are known to boost the immune system, like Vitamin C, Vitamin A ( please check with your PCP if you are pregnant or nursing regarding Vitamin A) and Zinc to name just a few . It's best to get most of your vitamins and minerals from whole food sources and supplement as needed.
Some Food Sources:
Vitamin C
- citrus fruits
- berries
- asparagus
- avocados
- brussel sprouts
- broccoli
- kale
- onions
Vitamin A
- apricots
- carrots
- pumpkin
- red peppers
- fish liver oil
- garlic
- sweet potatoes
- swiss chard
Zinc
- eggs
- fish
- kelp
- legumes
- lima beans
- mushrooms
- oysters
- pecans
The following dietary guidelines will move you in the proper direction toward protecting and boosting your immune system:
- Decrease or eliminate red meat from your diet and add more fish, such as salmon to increase omega-3 fatty acids and decrease systemic inflammation.
- To avoid the unfavorable effects on the immune system from certain fats; use healthy mono-saturated fats such as olive oil to cook and dress salads with, and avoid margarine.
- Add several servings a week of fruits and vegetables and do not overcook them to provide your body antioxidants; which minimize the disease causing effects of free radicals in the body.
- Add more fiber such as whole grains to your diet to improve colon health and increase immunity.
- And finally, DRINK WATER! Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer.
Move Well
Exercise has the ability to protect and strengthen the immune system. Studies have shown that a regular exercise program of simply walking briskly for 20-30 minutes, 5 days a week can enhance the immune system's antibody and natural T -cell responses.
Think Well
Modern life is full of time pressures and frustrations, like racing against deadlines, sitting in traffic and arguing with your spouse or kids. All of these common stressors cause your body to react as if you are facing a physical threat. This reaction gave our early ancestors the energy to fight aggressors or run from predators. It helped our species survive. In other words – fight or flight. The fight or flight response is regulated by your sympathetic nervous system and is intended to protect you by releasing the stress hormones cortisol and adrenaline in response to stress. If your stress response is constantly activated it can lead to life-threatening health conditions and leave you more susceptible to colds and flu due to the continuous release of stress hormones.
Stress management requires continuous practice as you go through life and deal with change. Your body's fight or flight reaction has strong biological roots -it's there for self-preservation.
Finding a healthy way to manage your stress is essential to the health and vitality of your immune system.
Chiropractic adjustments release stress from your body and improve your nervous system by regulating the sympathetic nervous system and its counterpart, the parasympathetic nervous systems; improving your sleep and boosting your immune system by 200%.
Deep breathing exercises may put you in a relaxed state. Meditation, yoga and tai chi are designed to focus your mind, calm your anxieties and release physical tension.
Finally, shifting your outlook and simply choosing to look at situations in a more positive way can reduce the amount of stress in your life. Psychologists and licensed clinical social workers are trained to help you break free from bad patterns and teach you how to cope with your stress better.
In conclusion, I recommend:
regular chiropractic care with a chiropractor who is well versed in nutrition and wellness care;
begin to meditate, take a yoga or tai chi class;
don't be afraid to seek help with a mental health therapist;
and just breathe
Your immune system will thank you with a life of health and wellness.