Boosting you Immunity

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Building Your Immunity

God give us all an immune system and that immune system protects our bodies from outside invaders, such as bacteria, viruses, fungi, and toxins (chemicals produced by microbes). It is made up of different organs, cells, and proteins that work together.

There are two main parts of the immune system:

• The innate immune system, which you are born with.

• The adaptive immune system, which you develop when your body is exposed to microbes or chemicals released by microbes. These two immune systems work together to protect us.

Innate system- Born with this

The innate immune system is your rapid response system. It patrols your body and is the first to respond when it finds an invader. The innate immune system is inherited and is active from the moment you are born.

When this system recognizes an invader, it goes into action immediately. The cells of this immune system surround and engulf the invader. The invader is killed inside the immune system cells.

The acquired immune system, (developed when you are exposes to microbes) with help from the innate system, produces cells (antibodies) to protect your body from a specific invader. These antibodies are developed by cells called B lymphocytes after the body has been exposed to the invader. The antibodies stay in your body.

Ways to keeping Immune system strong:

Stress: *Keeping your stress level under control is important because an increase in stress, suppresses the immune system. There are several ways to keep stress under control. Examine what is causing the stress, then reduce or eliminate it. Practice mindful meditation, deep breathing etc. to invoke a relaxation response.

Sleep is very important for your immune system. Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. Adequate sleep allows the body to repair itself and reduces stress. It is recommended to get at least 6-8 hours of sleep nightly.

Alcohol and Smoking: *Say no to alcohol intake and to smoking. If you think you are doing your heart and lungs a favor by smoking only “a little,” think again. Smoking increases your risk of heart disease, high blood pressure, weakened aorta, premature death, lung cancer and respiratory tract infections just to name a few.

Physical Activity: *This is important in reducing stress and supporting a healthy immune function. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the Immune system to move through the body freely, and do their job efficiently.

Some benefits of physical activity includes: reduce your risk of a heart attack, manage your weight better, have a lower blood cholesterol level, lower the risk of type 2 diabetes, lower blood pressure, overall feeling better with more energy, a better mood, feel more relaxed, and sleep better. It is recommended to get at least 30-60 minutes of exercise 3-5 days per week.

Healthy Eating: A healthy diet rich in nutrients can boost your immune function. Vitamins such as Vitamin C, D3, A, Zinc, and Selenium plays a role in supporting the immune system. Consuming foods high in these nutrients as well as supplementation can boost your immune function.

Drinking plenty water: *Water help carry oxygen to your body cells. It removes toxins from the body that may build up and have negative impact on your immune system.

Foods to consume:

Citrus Foods– *Rich in Vitamin C (oranges, limes, tangerines etc.)

Red bells peppers– *Vitamin C

Broccoli- Vitamin A, E, Fiber, Antioxidants

Ginger– reduces inflammation, reduces sore throat

Garlic –Garlic fresh, aged extract and garlic supplements, may reduce the severity of upper viral respiratory infections and function in preventing viral infections of the common cold

Turmeric– Inflammation, immune booster and an antiviral based on research.

Spinach– Vitamin C, antioxidants

Yogurt– Probiotics, Vitamin D

Almonds– Vitamin E and fats,

Turmeric– Reduces inflammation

Green Tea– *Antioxidants-

Papaya– Vitamin C


Vitamin C. According to research Vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory.

Vitamin D3. According to research, *Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Vitamin D3 offers many health benefits. It is known to help strengthen bones and muscles, boost immunity, increase mood, aid in weight loss, and improve heart function.

Zinc. According to research found, in a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%. Zinc can help reduce the number of infections and the duration of the common cold when taken within 24 hours of onset.

Vitamin A. *When used on a short-term basis, can help support the body’s ability to fight infections, especially with respiratory infections according to research.

Elderberry. Research suggests that one small review found that elderberry could reduce the symptoms of viral upper respiratory infections.

Echinacea. Research suggests that tea, or tables- recovers from colds more quickly than people who do not consume.

Selenium is a key nutrient for immune function and is easily obtained from foods like the Brazil nut. Selenium is also an antioxidant, which strengthens the body’s defenses against bacteria, viruses and cancer cells according to research.

Probiotics contain “good bacteria” that both support gut health and influence the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children according to the literature.

The information presented in this article is for educational use only and not intended to diagnose or treat any medical condition. Please consult with your health care provider.

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