It is that time of year when colds and flu can get the best of you. Listed below are eight natural ways to boost your immune system so that you can stay well.
1. Vitamin C: Most studies show that vitamin C doesn't prevent colds, but if taken at the first sign of a cold it could shorten the duration by a day. If you take a multivitamin and eat plenty of fruits and vegetables daily, you are probably already getting enough vitamin C. If not, take a supplement at the first sign of a cold. If you are not into supplements, then drink more fresh squeezed orange juice or eat half a grapefruit. If you do take a supplement, don't take more than 400 milligrams. If you take more, it will just wash out of your system.
2. Bitter Greens: Bitter greens help relieve chest congestion, sniffles, and coughs. Some research shows that they have antiviral effects as well. So this winter have salads made with watercress and arugula.
3. Whole Grain Cereals and Breads: Whole grains are rich in vitamins and minerals, including vitamin E and zinc, which can help keep your immune system healthy. The jury is still out on whether taking zinc lozenges or zinc nasal sprays ease cold symptoms. Eating whole grain cereals and breads is always good.
4. Ginger Tea: Ginger is loaded with virus fighting substances that can act directly against cold viruses. Steep a tablespoon of fresh grated ginger in hot water for a few minutes. If you don't have fresh ginger, use ginger tea. If that is not available use a tea that has ginger in it.
5. Garlic: Garlic is one of the most potent disease fighting foods. If you can eat it raw, do so. If that sends your taste buds running, cook the garlic with foods. That will also do the job. Have at least 2 servings of garlic per day.
6. Saline Nose Spray or Rinse: Cold viruses gain entry by attaching themselves to a molecule on the nasal lining called ICAM-1. An easy and simple way to reduce your ICAM-1 levels is to spray your nose with saline. This could reduce the amount of time you suffer from a runny nose or congestion. You can make your own saline nose spray by dissolving a teaspoon of salt in a pint of warm water or you can purchase a saline nose spray. Spray or rinse your nose once or twice a day.
7. Avoid Exhaustive Workouts: We all know that moderate exercise boosts your immune system. But did you know that exhaustive workouts can suppress your immune system for 72 hours. So if your are use to running marathons keep doing them, but if you aren't, stick with your usual workout routine during this time of year.
8. Be Quiet: Stress can wreck havoc not just on your immune system but on everything including elevated blood pressure, headaches, backaches, and migraines, just to name a few. When you are feeling stressed or overwhelmed, sit down, be quiet and just breathe.
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