The immune system acts as a natural defense system operating within the human body.
Picture it as an army living inside you, prepared to battle invasive bacteria and viruses that are waiting to destroy your good health and wellness.
Follow these seven steps to boost your immune system and keep your body performing at its peak:
Supply your Body with Food-Based Vitamin C
Vitamin C is involved in many body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Furthermore, the benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, and even prevents skin wrinkling. Foods that include Vitamin C are citrus fruits, broccoli, strawberries, raspberries, blueberries, brussels sprouts and kale.
Eat Protein with Every Meal
Proteins are the building blocks of your body and are vital to build and repair body tissue and fight against viral and bacterial infections. Make sure you incorporate lean animal proteins and/or plant-based proteins (e.g. legumes, nuts, seeds) with each meal. Too little protein in your diet can result in symptoms of weakness, fatigue, apathy, and poor immunity. At nüber-T we can help build a custom diet plan based on your unique biology.
Avoid Simple Sugars and Alcohol as Much as Possible.
Foods that include large amounts of simple sugar actively work to suppress your immune system and displace your body’s natural healthy and supportive nutrients. In general, the healthier a person’s immune system is, the quicker it can clear out a virus. While the occasional drink may be okay, consistently drinking can have a negative impact on your immune system and make it harder to defend the body against harmful germs. Consider reducing the intake of these harmful foods and drinks to maximize the performance of your immune system.
Get your Rest
During sleep, the immune system releases proteins into the bloodstream which combat illness and decrease your chance of infection and inflammation. On the flip side, lack of sleep has a huge impact on our mental and physical health. Sleep is essential to get your body operating at full capacity when healthy. In fact, studies have shown that inadequate sleep can leave one’s immune system more susceptible to infectious illnesses like the common cold. Maintaining a regular bedtime and waking time can also ensure the immune system remains strong and supports your mental well-being.
Consuming adequate fluids supports all your bodies’ functions including your immune system, especially when it’s cold and flu season. Our immune system is highly dependent on the proteins and nutrients in our blood stream, and our blood stream is made mostly of water. It’s recommended that men drink at least 125 ounces or at least 8 glasses of water per day. Men who exercise a lot or live in hot climates like Atlanta will likely need more.
Flavor your Food with Herbs and Spices
Using herbs and spices in your cooking offers the best of both worlds; not only will your food taste better, but you will also naturally bolster immunity levels and fight off viruses, infections and inflammation. Turmeric, Ginger, Cayenne Pepper, Garlic, and Cinnamon are immunity-boosting spices that instantly help your body fight off infections and shorten your recovery time. Additionally, studies have shown herbs and spices in your diet can reduce stress on the brain, protect against insulin resistance, and help defend against autoimmune diseases.
Join nuber-T Men’s Health and Wellness League
Most men have no idea how well they’re aging biologically and how their daily routine is affecting their immune system. At nuber-T, we provide a clear, personalized snapshot of your wellness as a man so you can be your best. Our licensed, board-certified clinical team creates fitness routines, diet strategies, and lifestyle plans that include medical-grade performance enhancements that will boost your immune system, enhance your energy, focus, sex drive, strength, muscle, and confidence.
Ready to take the road to a healthier immune system? Schedule a League Overview today.