Build a Strong Immune System With These TipsWith a strong immune system (opens new window) you can lose weight, reduce your risk of disease and live longer by eating fruits and vegetables from different color groups, exercise, get an adequate amount of vitamins, and alter daily living habits. Here are some tips to help strengthen your immune system and remain healthy throughout your life: • Eat foods from these color groups to boost a strong immune system: 1) Red Group- Tomatoes, pink grapefruit, and watermelon contain the phytonutrient lycopene, which may prevent heart disease, lung disease, and prostate cancer. 2) Red/Purple Group – Grapes, red wine, grape juice, cranberries, blueberries, blackberries, strawberries, and red apples contain anthocyanines. This is an antioxidant that seems to protect against heart disease by blocking blood clot from forming. 3) Orange Group – Carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash, and sweet potatoes are high in alpha and beta-carotene. These foods may prevent cancer by prohibiting cell damage caused by oxidation. 4) Orange/Yellow Group – Orange juice, papayas, tangerines, peaches, oranges, and nectarines have the nutrient beta cryptothanxin, which targets the prevention of heart disease. 5) Yellow/Green Group – Spinach, mustard greens, turnips, collard greens, yellow corn, green peas, avocado and honeydew melon are whole foods that contain lutein and zeaxanthin, which may help the eyes by preventing cataracts and macular degeneration. 6) Green Group – Broccoli, Brussels sprouts, cabbage, Chinese cabbage and kale contains sulforaphanes, isothiocyanates, and indoles which speed up acting enzymes that break down carcinogens in the body. 7) White/Green Group – Garlic, onions, celery, pears, and chives are rich in flavonoids and contain allicin, which seems to deter the growth of tumors. Phytonutrients in the color groups listed above target specific tissues and organs where they protect the body against oxygen damage. As the production of free radicals increases as we age, our bodies’ natural DNA defenses break down. Our dependence on the DNA defenses available in whole foods becomes increasingly important and this is where color coding your food can help you maintain and achieve optimum health. Nutrition experts advise eating at least one serving from each of the colored food groups daily for a strong immune system. These whole foods also add fiber to your diet so you can fill up on fruits and vegetables and eat less high fat and high sugar foods. This also reduces excess body fat, further decreasing your risk of disease. To get this daily serving you don’t need to pay a consultant, refer to a complex food chart, formulas, or any other time and money draining concept. With a vita-mix of these foods in your frig and on your counter top, you have hundreds of delicious whole food recipes that can be made in minutes to boost a strong immune system. • Exercise consistently – Exercise keeps blood and energy flowing, which increase circulation and function. Keep a consistent exercise program that keeps you active during the week, not only on the weekends boost a strong immune system. The more you are physically active the stronger your immune system is against sickness such as viruses, cold, or the flu. • Eat well during cold and flu season – You should increase your consumption of warning foods, soups and teas are a good. Decrease your consumption of cold and raw foods. This is especially critical during the winter months. • Get the proper amount of vitamins is good for a strong immune system – A good dose of vitamin C from fruits, broccoli, and brussels sprouts. Vitamin A from carrots, greens such as kale, meat, fish, eggs and milk. Vitamin D from egg yolk, cod, olive oil, other sources of omega 3 fatty acids, and exposure to sunlight. • Reduce and manage your stress level can help to boost a strong immune system. • Gradually expose yourself to Pathogens – Living in a “too clean” environment causes your immune system to become idle. According to Dr. Van Fleet, “not being exposed to viruses on a regular basis may subject your body to conditions like asthma or allergies. Our body will channel function towards things that aren’t pathogens (such as allergies) that normally wouldn’t make you sick. Having a cold or flu keeps your immune system alert.” • Don’t drink to much alcohol or eat too many sweets – This can have a major impact on your immune system. • Stay hydrated – Being dehydrated affects your skin and mucus membranes which are the first line of defense in preventing pathogens from entering your body. Your mucus membranes are responsible for flushing out your system, including pathogens that can attach to cells and get into your body. Really stay hydrated during exercise because your body loses more water during that time. • Make sure you wash your hands – Washing your hands often and thoroughly can help prevent you from getting sick and keep you from spreading germs to others when you are sick. Always wash your hands before and after you eat.
|
