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How To Boost Your Immune System

Date: 18th October 2013 | Created by: Troo Healthcare | Tags: boost immune system, immune system, cold, flu, echinacea
With winter fast approaching now is the most important time of year to boost your immune system. It is estimated each year that the average adult gets 2-5 colds, whilst children can expect a whopping 7-10. Meanwhile, 29% of people in the UK could expect to get flu. That's not to mention the countless other bugs and viruses that your body is going to ever more frequently come into contact with as the cold weather draws in.

In order to function most effectively, your body's immune cells require a plentiful supply of vitamins, minerals and immune boosters.

Foods To Boost Your Immune System


Eat a wholefood diet consisting of a plentiful supply of fresh fruit and vegetables. These will supply vitamins, minerals, antioxidants and phytochemicals which can help to prevent cancer and boost the immune system.omega 3 immune system boost

Ideally you should eat a relatively low-fat diet which has a healthy balance of Omega 3 and Omega 6 fatty acids. Ideally you should have a ratio of 3:1 in favour of Omega 3s but the average adult is actually closer to 7:1. 

This suggests that most people could boost their immune system by eating more Omega 3 rich foods, most notably oily fish. You should aim to eat fish at leat twice each week. If you don't like fish then taking an Omega-3 supplement is recommended.

Lifestyle Tips To Boost Your Immune System


Taking regular exercise helps to boost your immune system. Don't do too much though as over-training can actually harm your immune system.

Make sure you get plenty of sleep. If (when) you are exposed to the common cold virus you are 3 times more likely to develop symptoms if you get less than 7 hours sleep each night compared to those who get 8 hours or more. It's amazing what a difference that extra hour can make!

Try to avoid any excess stress as this is a commonly under-estimated cause of poor health. Too often stress is a key trigger factor in serious illness or even fatality. It should always be given the respect it deserves. In winter this is enhanced as in the long term stress depletes the adrenal glands, interfering with the body's ability to fight disease.

Supplements To Boost Your Immune System


Whilst lifestyle and diet should always come first, most people can benefit from the support of the right supplements. As already mentioned your body needs to have a good supply of Omega 3, so if you don't like fish then use a supplement. Other supplements you should consider include:

Multi-vitamin & Mineral
Mutlivitamin immune system boost
acts as a good nutritional safety net to counter any deficiencies. With modern diet most people are nutrient deficient and would benefit from a daily multi-vitamin.

For older people research has shown that taking a multi-vitamin can make a big difference. In one study the number of days ill was halved in a group using a multi-vitamin compared to those that did not.

If you want top-grade then Troo-Vit Supreme Multi-vitamin is an excellent food form option for maximum nutrition retention. Alternatively, our Multi-Vitamin with Iron is another good option.

Selenium
stimulates the production of natural killer cells which fight viral and bacterial infections. Selenium has a very impressive resume and if you don't get enough in your diet you run the risk of a compromised immune system, cognitive decline and increased overall mortality.

If you live in the UK and most of Europe then the chances are you are deficient in selenium. Read our article Selenium Deficiency & The Important Benefits Of Supplementation to find out why Selenium is so important and why you are likely not getting enough.

Together with vitamin E, Selenium is needed to make antibodies. Selenium ACE can provide both in one daily supplement. vitamin c immune system boost

Vitamin C
boosts immunity against cold viruses. The virus cells do not reproduce properly in cells containing high levels of vitamin C. Studies show that a dose of 500mg-1000mg per day can reduce the duration of a common cold by 20%, whilst any symptoms that do occur are likely to be less severe.

Higher doses of vitamin C can cause indigestion so we recommend a Food Form Vitamin C supplement which also has far superior nutrition retention.

For children it may be worth trying a Chewable Vitamin C.

Echinacea
this herb is one of the most popular immune system boosters. It contains several unique substances known as echinacins. These Echinacea Immune System Boostechinacins boost the immune system by increasing the number and activity of white blood cells.

Most importantly, it stimulates phagocytosis - the process in which the white blood cells ingest bacteria and viruses before destroying them. It also boost the production of interferon, a natural anti-viral agent.

Overall, studies indicate that echinacea can reduce your susceptibility to a cold by around a third.

Probiotics
these contain 'friendly' bacteria which perform a number of actions in the intestine to boost the immune system. Probiotics maintain the correct acidity in the gut. This prevents less acid-tolerant, nasty bactria from multiplying.

Probiotics also produce natural anti-biotics, whilst increasing production of anti-viral agents such as interferon. The are also believed to boost the immune system by encouraging the production of anti-bacterial antibodies.

ImmunityPlus

this is a single specific immune system supporting supplement by Native Remedies. ImmunityPlus contains a blend of herbs known for their ability to support system immune function. If you just want a focussed immune system boost then this is a good option.

The supplements suggested above can be taken as single supplements or together as per your requirements. However, if you are unsure and want any guidance please feel free to ask our experts for free nutritional advice.


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