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During this ever-changing weather conditions, our body needs to be prepped up to face the usual incoming challenges, like flu and other common illnesses. Though what we consume will usually reflect on how fit we are, our daily habits also have major influences on how our immune barriers react to bacteria and viruses. To combat these culprits effectively, take notes on some of the pointers that we have compiled to heighten your immunity:
1. Avoid too much sugar
Research shows that white blood cells have a decreased ability to engulf bacteria when exposed to high levels of sugar, thus suppressing your immune system and your ability to fight infection. Study proves that overconsumption of sugary food depresses the activity of bacteria-eating neutrophils for a minimum of five hours.
2. Limit caffeine intake
Even though coffee may have some antioxidants, the high acid levels can dampen the work of the small intestine, affecting your body's ability to assimilate nutrients, especially calcium, magnesium, and potassium. It also dehydrates the body. A healthier alternative you might be looking for is green tea. If you drink coffee, drink 2 glasses of additional water for every cup of coffee, and take a supplements to offset the loss caused by the coffee.
3. Reduce alcohol
Excessive alcohol intake can harm the body’s immune system in two ways: first, it produces an overall nutritional deficiency, depriving the body of valuable immune-boosting nutrients. Secondly, alcohol, like sugar, consumed in excess can reduce the ability of white cells to kill germs. High doses of alcohol suppress the ability of the white blood cells to multiply, thus inhibiting the action of killer white cells on cancer cells.
4. Eat healthy fats
Found plentifully in foods like salmon and mackerel, Omega 3 fats are known to have anti-inflammatory properties, and helps decrease blood sugar levels. While Omega 6 is commonly found in sunflower oil, corn oil, soybean oil, eggs, nuts, and seeds. Omega 3's & 6's help the immune system flourish, in which they are needed by the immune system to manufacture prostaglandins, which kill germs and invaders. Be sure to keep your consumption of Omega 3's and 6's in balance.
5. Eliminate toxic food from your diet
If you can, avoid unnatural substances frequently found in commercial food that impact your health such as pesticides, insecticides, genetically modified foods, food additives, artificial colors and flavors, preservatives, etc. There are over 3000 different chemicals added to our food, and nobody knows the effects of the various additives when used together in the thousands of combinations inside our bodies over time, so better be wise in choosing your food the next time you go to the supermarket.
6. Raise your body's pH level
Consume foods, primarily vegetables and a number of fruits, that raise your body's pH level. Beneficial supplements include the minerals calcium, potassium, and magnesium. Avoid excesses of meat, dairy, sugars, and cooked grain—all of which make your body produce more acid. The reason for this is that bacteria and viruses often thrive in acidic environment, thus making your body more vulnerable to attacks.
7. Increase supplement intake
Although the vast majority of nutrients needed by the body can be obtained from the food we eat, daily dose of a general multivitamin is recommended given you don't have any other health problems (check with your physician before taking any form of supplements). Especially when you are an individual who are working quite intensively. Though, note that individual supplements of vitamin A, D, E, and K, which can be dangerous to humans if taken in high doses.
Herbal supplements are also recommended as they are made from plants and rarely impose side effects. To amp up your immune levels, Herbana's Relief Sari Meniran and Jinten Hitam are the perfect companion for you to fight through the sea of bacteria and viruses.