7 Ways to Boost Your Immune System

One of the primary causes of dying of “old age” is illness. An ineffective immune system makes it much more likely that someone will die of pneumonia, Covid-19, or even cancer.

While this is more common in the elderly, even younger people can suffer from an immune system insufficiency. Your immune system keeps you alive every day by fighting off disease-causing bacteria and viruses. It also kills cancer cells.

Use these strategies to boost your immune system and optimize your chances for a long and healthy life:

1. Eat nutritious foods. Along with getting enough sleep, this is probably the most important tip on this list. Eating healthier is the most powerful way to be healthier.

● Your body is constantly creating new cells that are part of the immune process. Providing those mechanisms with the right building blocks is one of the effective ways you can boost your immune system.

● If you’re not a fan of fruits and vegetables, take a multivitamin each day.

2. Exercise. A healthy body leads to a strong immune system. Scientists believe that a strong circulatory system can help to support your body’s immune response.

● A healthy body weight, normal blood pressure, and overall cardiovascular health minimize the stress on the body which can reduce the likelihood of getting sick.

3. Relax. Stress is hard on every part of your body, including your immune system. You’ve probably noticed that you’re more likely to get sick when you’re chronically stressed. Minimize the amount of stress you’re exposed to and find healthy ways of dealing with stress when it can’t be avoided.

4. Get plenty of Vitamin C. The biochemistry is complicated, but among other functions, vitamin C improves the structure of the skin to keep out pathogens. It also accumulates in immune cells and regenerates their oxidative ability which is one of the mechanisms used to kill pathogenic cells.

5. Fast. As we age, our stem cells tend to become dormant. Stem cells are the cells that produce cells. The stem cells that support the immune cells can be woken from dormancy by fasting.

● Some studies suggest that three days without food is enough to trigger this effect. Others are showing 4-5 days.

● Fasting stimulates the body to remove older, damaged cells and the stem cells to produce new cells, including those related to the immune system.

● There are also diets that successfully mimic fasting sufficiently to show the same results. Search for “fast mimicking diet” online.

6. Avoid smoking. Smoking has several negative effects on the immune system. One of these is the effect of nicotine. Nicotine suppresses the immune system and suppresses the inflammatory response which is an important part of the immune response.

7. Sleep. Not getting enough sleep is a great stressor on the body. The science is quite clear that 7-9 hours of sleep is optimal for the vast majority of adults. If you don’t have time for at least seven hours of sleep each night, it might be time to make some changes.

You might not think about your immune system a lot, but it’s working hard for you every day. You’re exposed to roughly 60,000 types of germs each day. That’s types, not the total amount. Even in a clean setting, your body is exposed to millions of pathogens each day.

Giving your immune system some consideration can do wonders for your health and longevity. Eat a healthy diet and get enough sleep!

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Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

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11 Easy Ways to Eat Healthier on a Tight Budget

Eating in a way that supports good health doesn’t have to be expensive. In fact, healthy food is often less expensive than unhealthy food. Even if you’re on a budget, you can still follow an extremely healthy diet. There’s no reason to resort to unhealthy food just because you’re not flush with cash.

Use these techniques to eat well without spending a lot of money:

1. Have a positive opinion of frugality. Many people resent being frugal or are embarrassed by it. Believing that frugality is a good thing makes sticking to a tight budget much easier.

● It’s just food. There’s no reason to overspend on something that only stays with you for 24 hours anyway.

2. Be serious about your health. Healthy food can be delicious. Make your health a true priority and eating healthier becomes a real possibility.

3. Make a healthy food list. When you’re on a budget, the right foods for your list are both healthy and inexpensive. They must also be foods that you love to eat.

● There’s no reason to purchase foods that you won’t eat, no matter how cheap and nutritious they might be.

● Allow the entire family to help make the list and include their preferences too.

4. Generic foods. Generic foods can be just as healthy and tasty as the name brands. Store brands are much less expensive, too. A can of green beans is still just green beans, regardless of which company is putting it in the can.

5. Coupons. It can be a little annoying to be waiting behind that person with all the coupons, but don’t let that stop you from using coupons yourself. You can spend the money you save on something else.

6. Look for sales. Walk around the store and look for sales. Check out the store’s website before you leave the house. There’s always something on sale. Maybe one of those things will happen to be something tasty and nutritious.

7. Fruits and vegetables. There are a few fruits and vegetables that can be expensive, but most are quite economical. Most vegetables are low in calories and quite filling. Fruit can be a nice substitute for dessert.

8. Waste less. Americans throw out a lot of food. There are a lot of numbers thrown around from 1 pound of food per day to 106 pounds per year. Regardless of the correct number, it’s higher than it should be or needs to be. Remember - you pay for that food, even if it ends up in the trash!

● A good way to save money is to only buy what you need and to eat everything you prepare.

9. Add nutrition to the meals you already love to eat. Does your family love pizza? Instead of ordering a large, you could order a medium and make a salad.

● Prepare brown rice instead of white.
● Use a sweetener other than cane sugar.
● Make a baked potato instead of French fries.

10. Drink more water. Water is the least expensive beverage around. It’s also one of the healthiest. Drinking more water will boost your health and save you money at the same time.

11. Consume healthy bulk foods. A bulk food in this context is something that is inexpensive and can serve as a major source of calories. For example, rice, oats, and beans are bulk foods. Bulk foods are very inexpensive and can be nutritious, too.

Remember, a couple of potatoes cost less than a bag of chips, and they’re healthier, too. The next time you do your grocery shopping, see how little you can spend while feeding your family nutritious food. Make a game out of it.

The kids might complain at first, but they’ll happily eat when they get hungry, and they’ll get used to the new norm. You can enhance your family’s health while saving money.

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