5 proven ways to boost your immunity

We are always looking for ways to stay healthy and keep our immune system strong, especially after the world’s recent battle with Covid-19. Using tips like conscious healthy eating, practicing good hygiene, and minimizing our stress levels will strengthen your immune system enabling it to fight off infections.

Getting sick can easily be avoided by following the tips below and ensuring your immune system functions at 100%.

Create a happy gut. 

Your gastrointestinal (GI) tract is made up of approximately 70% of your immune system. Bingeing high sugar/processed food, or alcohol both forces your gut to work overtime and reduces our natural immune response. It takes 2 weeks for your body to completely renew your gut cells and it replaces 330 million cells a day. These cells are created using food you eat and if all that food is processed then your body is not made from the nutrients it needs to function well. This makes the phrase “you are what you eat” a genuine reality. Eating nutrient packed foods will make your gut happy as well as provide you with vitamins causing your immune system to be strong and healthy. Foods such as carrots, kimchi, mushrooms, and honey all support a healthy immune system. And while sugary treats taste great, whenever possible, try to eat more balanced meals and snacks to give your gut a fighting chance.

Practice good hygiene. 

The first line of defense is keeping the germs out of your system with good personal cleansing habits. Wash your hands frequently with soap and water as well as clean and clip your finger and toenails to prevent unwanted bacteria build up. Cover your mouth and nose with a tissue when you sneeze or cough and thoroughly clean, disinfect and cover all open cuts to prevent infection. Finally, regularly visit your dentist for checkups to prevent cavities. These simple actions alone can help discourage germs before they ever get a chance to reach your immune system and wreak havoc on your body.

Get a good night’s sleep. 

Studies show that not getting enough sleep greatly effects how well your immunity cells function. While you sleep, your body can rest and recharge so make a sleep routine and stick to it, keeping in mind that everyone needs different amounts of sleep. Be sure to turn off all electronics at least one hour before bed to help you fall asleep faster and sleep more soundly. For those who do not get enough sleep the symptoms and effects quickly add up, inhibiting your energy levels, productivity, mood management and more. If you sleep less or your sleep quality is unsatisfactory, your body and immune system will suffer and make you more immunocompromised. Be sure to check out our sleep center to answer all of your sleep-related questions.

Take your vitamins. 

You want to ensure your body is getting all the nutrients it needs to ensure smooth immune function. Some vitamins are gained by consuming lots of whole foods, leafy greens, and fruits such as almonds, kiwi, and walnuts. However, supplementing with over-the-counter products helps us cover our bases and get everything we need to fight wintertime germs, especially those who live in colder climates. After noting the amount of sun you receive and talking to your doctor, consider taking Vitamin D supplements as they can lower your risk of chronic infections. Melatonin supplements give your body more of its natural hormones which reduce fatigue and pain. Also, consider trying some botanical herbs such as Camomile, Lavender and Passionflower and eat foods or take supplements with prominent levels of L-theanine and 5-Hydroxytryptophan to alleviate stress and relax the mind.

Watch your stress levels.

The bottom line is stress hurts our immune system. Life can be stressful and challenging so making sure to keep levels low can help maintain your health and keep you present. If you start to feel overwhelmed, take some deep breaths and put your feet on the floor, feeling the soles of your feet touch the ground and see if you can put a name to the emotion you are experiencing. Other good habits to keep yourself calm include practicing yoga and meditation, making a joy list, or being mindful about what food goes in your body and how you prepare it. Studies also show that supportive relationships and healthy social interactions can help lower stress so give a loved one a call. Remembering and practicing these tips will lead to lower stress levels and better immune health.

Having a high functioning, healthy immune system enables you to keep up with your lifestyle even with a busy schedule. No one likes being sick so getting good sleep, keeping your stress levels down, and practicing good hygiene will lead to a better immune system and a healthier life.

References:

Foods That Make New Cells in the Body | Healthfully

What Are the Nutrients That Our Bodies Use to Build and Repair Cells and Give Us Energy? | livestrong

How Long Does It Take For The Gut To Repair? (doctorsbeyondmedicine.com)

Our Bodies Replace Billions of Cells Every Day – Scientific American

Personal hygiene: Benefits, types, and routine (medicalnewstoday.com)

The best foods to help you sleep through the night (medicalnewstoday.com)

The post 5 proven ways to boost your immunity appeared first on Alternative Medicine Magazine.

Frequently Asked Questions

Who uses holistic healing?

Holistic medicine treats the whole person and not only specific symptoms. Holistic medicine focuses on both mental and physical well-being.

Holistic medicine encompasses acupuncture and massage therapy, chiropractic treatment as well as nutritional counseling, yoga and other complementary therapies.

A holistic approach to medicine includes those with heart problems, cancer, diabetes, arthritis or depression.

What types of treatments aren't considered holistic medicine?

Holistic medicine treats the whole person, not the symptoms. It promotes health and prevents disease.

Holistic medicine employs natural remedies like herbs, homeopathy, acupuncture, and surgery instead of using drugs and surgeries.

Holistic medicine is a lifestyle change that includes exercise, diet, yoga, meditation, breathing exercises and massage.

Holistic medicine is often called integrative medicine because it integrates all aspects of a patient's physical, mental, emotional, social, and spiritual needs into one comprehensive care plan.

Holistic medicine emphasizes prevention and early detection of disease and encourages healthy lifestyles.

Holistic doctors believe there is no one cause for every condition. Holistic doctors instead look at the whole person, including genetic factors and environmental influences, lifestyle choices, personal habits, and lifestyle choices.

Holistic practitioners place more emphasis on the mind, emotions and spirit than the body.

Holistic physicians collaborate closely with their patients in order to determine the best fit for each individual.

What are holistic medicines' advantages over conventional medicine?

Holistic medicines have been used for thousands of years by many cultures and religions worldwide. They were based upon ancient knowledge and experienced.

These medicines are safe and effective. They also come at a reasonable price. Side effects are much less than those associated with pharmaceutical drugs.

They can help you attain better health, and overall wellness.

They can reduce the risk of disease and increase your overall well-being.

They may even cure diseases such as cancer, diabetes, heart disease, arthritis, asthma, depression, anxiety, high blood pressure, etc.

There are many traditional medicines available, with each having its own benefits.

The World Health Organization estimates that 80% of the population relies on traditional methods to treat illness or injury.

It has been reported that around half a trillion people rely on traditional herbs for their primary health care.

Global market for complementary therapies will reach $22.2 billion in 2020, according to estimates.

Alternative medical treatments are becoming more popular to avoid the side effects of conventional treatment.

Many people turn to complementary therapies when they do not respond to other treatment options. These complementary therapies can also be used before undergoing surgery or medication.

There are many reasons why people choose to use complementary therapies.

To improve the quality and quantity of your life
To reduce stress levels
For relaxation
To relieve pain
To enhance immunity
Supportive services for dealing with serious diseases
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To deal with chronic diseases

How safe can holistic medicine be?

Holistic medicines are safe because they are not harmful drugs but natural remedies for people who have been using them for centuries.

Many diseases have been treated with these herbs, including cancer, arthritis, chronic and severe pain, asthma, diabetes, high cholesterol, heart disease, obesity (obesity), depression, anxiety stress, insomnia as well sexual dysfunction and infertility.

Millions of people across the globe who are suffering from different diseases use holistic medicines. These include homeopathy and acupuncture as well as chiropractic care, massage therapy, homeopathy, herbal treatments, biofeedback, yoga, meditation, hypnosis, nutrition counseling, physical exercise, and other complementary therapies. These therapies address the whole person instead of just the symptoms.

What does holistic actually mean?

Holistic means whole-based. Holistic means seeing the whole picture and not just parts of it. This isn't always possible because we tend not to see things as a whole.

Most people think only in terms of white and black. However, grey comes in a wide range of shades.

You should always see the project from many angles when working on it. Take a look at it from every angle.

Take the time to look at it as a whole. What are the interactions between its different elements?

Ask yourself why you are having trouble with a particular element. Remember to think about the consequences of any changes you make.

What Is Alternative Medicine?

It is an approach to healing that focuses on prevention rather than cure. It also encourages people to become informed consumers actively engaged in improving their health and well-being.

Alternative medicine refers to any system of diagnosis and treatment that does not employ allopathic (conventional) medical practices.

What makes holistic medicine superior?

Holistic healthcare focuses on the whole person and not just individual symptoms. Holistic health care focuses on how people feel, how they eat, where they live and how stressed they are.

Holistic medicine considers all aspects of a patient's life and treats them as a complete package. This may sound simple but it is not easy to practice. Most doctors are focused on the physical side.

Statistics

In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)
According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)

External Links

How To

What are the 4 categories of complementary and alternative medicine?

The four major categories of CAM are natural products, energy healing, manipulation therapies, mind-body medicine and natural products. Mind-body medicine encompasses yoga, Tai Chi, Reiki and massage therapy. It also includes homeopathy, homeopathy, aromatherapy (reflexology), naturopathy biofeedback, Hypnosis, hypnosis, and chiropractic care. Natural products include herbs, vitamins, minerals, dietary supplements, and botanicals. Manipulative treatments include physical manipulations, including acupuncture, chiropractic, and osteopathic treatment. Energy healing involves techniques such as prayer and visualization.

CAM refers to a variety of health practices that are not in line with Western medical models. The scientific evidence supporting these practices is varied, as are the types of drugs they use and what conditions they treat. Some CAM practitioners may also prescribe medication and perform diagnostic testing (e.g. blood tests). Others do both.

There are several subcategories to each category that go beyond the four primary categories. Mind-body medicine is comprised of relaxation techniques, mindfulness, guided imagery and self-hypnosis. There are also deep breathing exercises, meditations, progressive muscle relaxation, stress management, biofeedback and visualization. Natural products include nutritional supplement, botanical medicines and homeopathic remedies. Manual, movement, manipulation, electrotherapies and soft tissue mobilization are some of the manipulative therapies. Spiritual healing includes faith healing and prayer.

Many CAM therapies treat symptoms, but not the cause. However, CAM may provide relief for some chronic diseases. If used in the right way, CAM can supplement conventional treatment options.

There are many good reasons to use CAM.

To improve their overall wellbeing.
To manage a certain condition.
To relieve pain or discomfort.
To prevent illness.
To promote wellness.
To address a personal belief.

Some people use CAM to have more control over their own health than traditional medicine. They may believe it has fewer side effects. Some choose CAM because they don't have to take prescription medication. Some people prefer not to use pharmaceuticals. Some people seek out CAM to avoid having to repeat the same mistakes they had with traditional medicine.

Some people who use CAM claim they want to be confident about what they're doing before trying out new techniques. Many CAM users want to know more about the safety of CAM. Others rely upon word-of-mouth referrals from family and friends.

Although CAM may be seen as a negative thing in society, most people who use it report positive feelings. People who use CAM are happier and healthier than those who don’t. This is true regardless of age, gender, race, ethnicity, religion, income, education level, occupation, insurance status, or other factors.

Nearly all Americans use some kind of complementary and/or alternative medicine. 95% of adults have used CAM at some point in their lives. According to the National Center for Complementary and Integrative Health(NCCIH), there were approximately 40 million visits to CAM providers between 2010 and 2010.

According to the NCCIH, 10 percent of Americans use chiropractors, massage therapists and acupuncturists.3 This compares with only 2 percent who use medical doctors.

In 2013, the American Medical Association reaffirmed its support for integrative medicine. It recognized that physicians should “integrate scientifically valid complementary and alternative medicine into clinical practice…to meet patients ‘ needs and expectations.”5

The Institute of Medicine published a landmark study in 2007 titled “Releasing Constraints – Improving Access to Complementary and Alternative Healthcare” which concluded that “there is no credible evidence of any specific CAM intervention being effective in preventing, treating, and curing cancer.”

CAM continues its popularity despite the fact that it has been proven to be very popular. 2008 saw a 8 percent increase in the number of CAM professionals compared to 2007.

A recent study found that almost half of the respondents reported using CAM as part of their primary healthcare regimen.

CAM therapies may include natural products and mind-body practices as well as manipulative techniques, energy healing, modalities, exercise, and dietary supplements.

Many CAM therapies can be used for pain relief, but many have other benefits such as improved mood, reduced stress and increased immunity.

Acupuncture, for example, can relieve chronic back pain, lower anxiety and depression, improve immune function and promote weight loss.

Many CAM treatments are based on traditional Chinese and Ayurvedic medicine, and their roots go back thousands of years.

Traditional Chinese Medicine (TCM), a form of Traditional Chinese Medicine, was first practiced in China over 5,000 year ago.

TCM has remained an important component in health care even though it was not until the middle of 1800s that Western science became popular.

TCM is used to treat a majority of Americans.

Yoga is another popular CAM therapy. Yoga was developed in India circa 5000 B.C. Yoga is now an accepted global practice.

Yoga has been gaining popularity with the general population because it provides many physical, mental, and spiritual benefits.

Yoga can help ease stress, enhance flexibility and increase strength while improving cardiovascular fitness and reducing blood pressure and cholesterol levels.

Even though there are limited scientific studies, yoga appears to have positive effects upon sleep33. This may make it useful for people suffering from insomnia.

Other CAM therapies, such as meditation, homeopathy, aromatherapy, are also becoming more mainstream.

One of the most used types of CAM is herbal medicine.

Herbal medicines can include herbs, spices, plants, seeds and fruits as well as bark, leaves, roots, stems, and other medicinal substances.

They are commonly used as safer alternatives to prescription drugs and are often preferred by consumers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

According to American Cancer Society, 45% adults diagnosed with cancer reported that they used alternative medicine during treatment.

The National Institutes of Health has estimated that 60% of patients with breast cancer use CAM. And the Centers for Disease Control and Prevention says that around 50% of all cancer survivors reported using CAM.

According to a recent study 51% of cancer survivors used at least one type CAM.

However, only 8.8% of them discussed it with their physicians.

Healthcare delivery suffers from a large gap because of the lack of communication between CAM users, conventional medical providers, and traditional medical providers.

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By: Dick Benson
Title: 5 proven ways to boost your immunity
Sourced From: alternativemedicine.com/immunity/here-are-5-proven-ways-to-boost-your-immunity/
Published Date: Mon, 11 Sep 2023 18:16:53 +0000