Never Get Sick: 6 Ways to Boost Your Immune SystemFriday, 28 Jun 2013 12:37 PM By Sylvia Booth Hubbard
As we grow older, decades of stress and unhealthy eating
really begin to take a toll on our health, says fitness
expert Tosca Reno, author of Your Best Body Now.
"Diseases including cancer, heart disease, multiple
sclerosis, Parkinson's, and more begin to take hold in the
body," she says.
Still sitting on the couch eating chips? Don't despair
it's not too late to change your habits and reap the health
benefits. "Even if you haven't started preventive measures,
it's never too late to boost your immunity and begin a
lifestyle in order to give yourself the best fighting chance
against some of these crippling diseases," says Reno.
Follow these six simple health strategies to boost your
immune system:
Get enough vitamin E. Vitamin E is a
fat-soluble compound that reduces the oxidative damage that
increases with age. According to Reno, it's essential to
help prevent cancer and Alzheimer's, as well as to enhance
memory and brain function. It's found in eggs, nuts,
vegetable oils, wheat germ oil, and whole grains. Although
the RDA is only 15 IU, some experts advise taking up to 800
IU daily. If you choose supplements, choose a vitamin E
complex, which contains both tocopherols (alpha, beta,
gamma, and delta) and tocotrienols (alpha, beta, gamma, and
delta) all are essential to fight disease. Pass up
supplements that contain only alpha-tocopherol.
Eat goji berries or take supplements.
Goji is a super-fruit that studies have shown increases bone
density and fights heart disease. Experts believe its power
is due to the positive effects it has on estriol, a form of
estrogen that promotes good bone and heart health. Reno
advises a 500 mg supplement daily.
Avoid table salt. Cutting sodium will
decrease the risk of heart disease, says Reno. Instead,
season with spices and herbs. "They boost flavor without
adding fat and may be linked to fighting certain health
conditions, including cancer and heart disease," she says.
When you use salt, she advises, choose sea salt since it has
82 minerals while table salt has only sodium chloride.
Eat natural appetite suppressants. Foods
that increase the amount of the neurotransmitter dopamine in
your system are natural appetite suppressants. They include
apples, spinach, unsalted almonds, egg whites, and carrots.
Take fish oil to fight depression. The
omega-3 fatty acids found in fish oil fight depression and
also act as powerful anti-inflammatories. Even if your diet
is high in fish, Reno suggests supplementing with 1,000 to
2,000 milligrams daily for the maximum amount of
mood-boosting omega-3s. "For a triple punch, make sure
you're also getting enough vitamin D and magnesium
glycinate," Reno suggests.
Get a good night's sleep naturally.
L-tryptophan is an amino acid that's found in turkey and is
responsible for your after-dinner drowsiness at
Thanksgiving. It is necessary for the production
of serotonin, which is responsible for regulating sleep
cycles. Natural sources of L-tryptophan include meat,
pumpkin seeds, and milk and dairy. Boost your body's level
of L-tryptophan by taking supplements. Follow instructions
on the bottle.
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