The best defence of the body against colds, flu, viruses and a multitude of infections and diseases is a strong immune system. The main factors in building a strong immune system are: Exercise, Nutrition and Sunshine.
Exercise
Recent studies in the field of research called “exercise immunology” have shown that there is a compelling link between physical activity and the body’s defence system.
Exercise improves defence activity in the immune system and metabolic health.Moderate exercise reduces the risk of illness.Exercise has an anti-inflammatory and antioxidant effect on the body and helps to reduce the disease process for cancer, heart disease, type 2 diabetes, arthritis and other chronic conditions.Habitual exercise improves immune regulation, delaying the onset of age-related dysfunction.
Studies found that those who did regular aerobic exercise lowered the number of upper respiratory tract infections (like the common cold) over a 12-week period by more than 40%.
The effect of exercise on the immune system depends on regularity, intensity, duration and type of effort applied.
To boost your immune system perform exercise that includes strength straining and aerobic exercise at moderate intensity for a duration of no more than 1 hour, at least 3 times a week.
Nutrition
Feeding your body certain foods helps to keep your immune system strong. A varied diet is essential but also one that is rich in protein, vitamins, minerals, fibre, antioxidants, healthy fats and essential nutrients.
- important vitamins are A,C,E,D,K,B-6&B12
- important minerals are potassium, magnesium, zinc, chondroitin.
Here’s a list of 15 powerful, immune system booster foods that contain all these important nutrients:
Citrus fruits, red peppers, broccoli, garlic, ginger, spinach, yoghurt (particularly with “live and active cultures”), nuts, sunflower seeds, turmeric, green and black tea, papaya, kiwi, poultry and fish/shellfish.
Specifically, after exercise, your body needs to rebuild its glycogen stores and repair and regrow muscle proteins. Eating the right nutrients soon after you exercise (within 45 mins) can help your body get this done faster. In general, emerging research supports the intake of fruits which provide sugars (carbs) and polyphenols that exert anti-inflammatory influences that may enhance metabolic recovery and are an effective nutritional strategy for immune support.
Bananas, dates and raisins are rich in these polyphenols, so go bananas AFTER a workout! Even better… have a date with a protein shake and a banana!
Sunshine
Vitamin D helps the immune system fight off bacteria and viruses and it helps protect against a long list of conditions: MS, Asthma, Depression, Heart Disease, Autism, Type 1 & 2 Diabetes, High Blood Pressure, Rheumatoid Arthritis, Seasonal Affective Disorder, etc.
Vitamin D works with Calcium to strengthen the bones, which helps to prevent osteoporosis. It’s also been shown to be important for athletic performance and recovery.
An inadequate amount of Vitamin D is not only a public health issue, but a worldwide epidemic! As a result we are starting to see the return of rickets in children and there was even talk of having Vitamin D put into the UK water supply!
1 billion people worldwide have Vitamin D deficiency!
The main source of vitamin D is by exposing our skin to sunlight – a minimum of 20 min without sunscreen, twice a week is recommended.
Vitamin D is stored in the fat cells and can last up to 2 months. So, during the summer months, top up your Vitamin D stores and get plenty of sunshine outdoors ready for the winter months.
