Five Ways to Support Your

Immune System

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What is your immune system?Your immune system is your, always present, invisible-shield helping to protect you from various disease-causing microorganisms.

It’s a complex system and while strengthening it or boosting it sounds like a smart idea the ability to do that has been difficult for researchers to nail down.

However, there are simple lifestyle changes you can make to support your immune system.

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5 Ways to Support Your Immune System

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Wash Your Hands

30 minutes • Serves 4-6

Keeping your hands clean helps prevent the spread of germs that can attack your immune system.

Wash your hands before eating, after blowing your nose, going to the bathroom, petting an animal or visiting with someone who is sick.

Wash up thoroughly by wetting your hands, lathering with soap, scrubbing, rinsing and drying them.

The entire process should take about 20 seconds which is the equivalent to one verse of “Happy Birthday”.

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Sleep deprivation suppresses immune system function. According to Web MD, studies have shown that T-Cells go down when you’re sleep deprived and inflammatory cytokines go up which can leave you more susceptible to colds and flu.[1]

Get Plenty of Sleep

Lack of Sleep and the Immune System. (n.d.). Retrieved August 30, 2016, from http://www.webmd.com/sleep-disorders/features/immune-system-lack-of-sleep#1

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Excess belly fat can tip the scale and disrupt the balance of your immune system.

Fat (especially belly fat) triggers the production of “pro-inflammatory” immune cells which promote inflammation throughout the body.

Additionally, studies have shown that overweight or obese people’s immune cells don’t respond adequately to foreign invaders.[3]

Maintain a Healthy Weight

Maintain A Healthy Weight And Support Your Immune System. (n.d.). Retrieved August 30, 2016, from http://www.drmikediet.com/health/healthy-weight-immune-system-mucous-

membrane/

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Eat a Healthy DietIf you’re diet currently consists of sodas or other sugary foods and drinks you’re not doing all you can to support your immune system.

In fact, sugar can suppress your immune system and impair your defenses against infectious disease.[4]

To keep your immune system healthy eat a diet rich in fruits, vegetables and whole grains and avoid processed and sugary foods.

Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613

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Exercising daily helps keep your body moving. It gets your heart and blood pumping so your white blood cells and other immune cells get where they are needed to support your immune system.

[3] Exercise can also help reduce your stress which is another factor which can negatively impact your immune system.

Exercise Daily

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SummaryWhile there are no guarantees, making simple lifestyle changes can help support your immune system and help protect your good health.

For more ideas for healthy living visit:

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