1. Pick up some berries
to boost immunity Berries of all kinds contain a whole range of plant chemicals,
or phytonutrients as experts call them, which they say can help bolster the
immune system.[1] Put a handful with your cereal for breakfast, snack on them
throughout the day, or add them to a smoothie. The 10 healthiest berries
2. Stay
warm to boost your immune system That old wives’ tale about catching a cold if
you get wet in the rain isn’t true. But say scientists getting chilled can pave
the way for cold-causing bugs to take hold, which is why winter tends to be peak
season for coughs and sneezes. As temperatures drop outside, we breathe in
colder air that chills our upper airways enabling cold viruses to flourish.[2]
Wrapping up warm and wearing a scarf could be your best move to keep colds at
bay.
3. Sleep well for better immunity Like exercise, restful sleep is
absolutely essential for your health. When you sleep levels of certain
protective immune system chemicals in your body increase in levels, while
inflammatory cells decline, which is why less sleep could result in a deprived
immune system.[3] How to get a better night's sleep
4. Take a trip to the sun to
strengthen your immune system Vitamin D, which is synthesised in the skin from
UVB rays, is vital to maintain a healthy immune system. And, while you can get
vitamin D from some foods – think oily fish like salmon, sardines, herring and
mackerel, red meat, liver, egg yolks and fortified foods like fat spreads and
some breakfast cereals - the best way to get some is to expose your skin to
sunlight [4]. What better excuse to book that sunshine holiday?
5. Go for garlic
for a strong immune system Good for scaring off vampires and also for enhancing
immunity garlic is rich in immune-balancing plant compounds called
organosulfides. [5][6] If you don’t like the taste of raw garlic, try a
supplement.
6. Stay up to date with your jabs for improved immunity Help give
your immune system a fighting chance by getting vaccinated against flu yearly.
It’s a good idea too to take advantage of the other vaccines offered on the NHS.
These include the pneumococcal vaccine – aka the pneumonia jab - which protects
against pneumonia, septicaemia (a kind of blood poisoning) and meningitis; the
shingles vaccine; and Tdap (tetanus, diphtheria and pertussis or whooping cough)
if you didn’t have this earlier in life.[7]
7. Improve your immune system with
exercise Staying fit and active can lower your risk of falling ill and keep your
immune system healthy.[8] Moderate aerobic activities - think brisk walking,
light aerobics, swimming and cycling or anything that gets you slightly
breathless and your heart pumping harder - are the best choice say experts.
Shoot for 150 minutes a week. But don’t overdo it. Over-vigorous training can
actually dampen the immune system. Need to get more active, start with our guide
to the basics of exercise
8. Eat yogurt to avoid a cold Probiotics have been
shown to stimulate white blood cells which help keep you from getting sick, but
you needn’t take pills. Research shows that yogurt – and in particular a strain
of the lactobacillus bulgaris bacterium found in some yogurts – helps stimulate
the immune system at least in mice. Meanwhile in people a clinical trial found
this same strain lowered incidence of the common cold in older people who took
it in yogurt.[9]
9. Laughter is the best medicine Laughing gets your heart
racing to nearly the same levels as when you exercise and that helps keep your
body in good shape. Laughter also helps you de-stress and stress is a major
factor in reducing your immune response.[10] So watch a funny film, go to a
comedy show or spend the afternoon with some kids – they tend to laugh more
often than adults, and it’s contagious!
10. Get your oats to strengthen immunity
Beta-glucan, a soluble fibre found in oats, has been found to stimulate the
immune system.
[11] And that’s not all. Oats also contain a unique group of
antioxidants called avenanthramide (AVA) which have anti-inflammatory
properties.
[12] Eat porridge for breakfast, add oats to the top of a crumble for
extra crunch or mix into a smoothie.
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