4 proven ways to strengthen your immune system
Reduce the risk of flu or cold by strengthening your immune system to ensure long-term health.
Although most people are aware of their immune system only when they are struggling with a cold, it is an essential part of our daily lives and means much more than just protection against infection.
For fitness enthusiasts and bodybuilders, the immune system plays a key role in cell repair and, most importantly, helps us keep our bodies free of disease and harmful microbes when we train, which is a time when your immune system is temporarily weakened, making you more susceptible to disease. .
The immune system consists of several cell types and biological systems that protect against various diseases and disorders. It acts as your body's natural defense system against pathogens, which can be anything from viruses to worms that attack your body's tissues and cells. Therefore, it is important that your immune system works optimally to make sure that you can train harder and at the same time be free of various diseases. In this article, we detail four scientifically proven ways to strengthen the immune system.
1. Consume foods rich in antioxidants
Almost everyone is familiar with the link between vitamin C and the common cold or flu. The reason why vitamin C can be beneficial is that it is an antioxidant, which means that it plays a key role in your body's immune and defense system.
Although antioxidants regulate the immune system, they can be beneficial but also harmful, depending on the circumstances or requirements of the body. Antioxidants are obtained from a variety of food sources, including:
Berries such as cherries and blueberries
Dark chocolate
Pecans
Artichokes
Coffee
Beans
Green tea
Apples
Vegetables such as tomatoes and green leafy vegetables
Fatty fish
Antioxidants play an important role every day in reducing cell death, which in the long run helps us live longer, alleviates the signs of aging and fights diseases such as cancer.
For bodybuilders, or anyone who undergoes training, antioxidants play a crucial role in cell repair, reducing muscle damage and generally helping to grow after training. However, a warning! Antioxidants are a double-edged sword in terms of muscle growth, and when consumed excessively can inhibit anabolism.
2. Consume garlic on a regular basis
Other superfoods, such as garlic, provide a ton of beneficial effects for your body and your health. Garlic has been used for centuries to fight disease. The bioactive compound in garlic - allicin - has antibacterial properties that can potentially prevent disease, and there is evidence that it promotes cell death in some cancers. Although this does not directly modulate the immune system, allicin is also known for its anti-inflammatory properties, which affect the immune system.
Recent research has also suggested that allicin reacts with sulfur-based compounds that fight disease and support your white blood cells - a key defense system.
In one study, they gave 46 participants a garlic supplement during the winter and monitored them for three months. Individuals taking the garlic supplement found that 40% fewer diseases were reported. Interestingly, those participants who caught a cold or got the flu said they recovered 70% faster than those who did not take any supplement.
You can easily add garlic to most meals, but it is also easy to get as a supplement, such as garlic tablets at a dose of about 1,000 mg per day.
3. Improve your gut health
The gut can quickly become the focus of attention, due to the risk of disease, weight loss and muscle growth. Research continues to show how gut health affects metabolism and fat storage, along with protein synthesis in muscles - adding muscle, influencing athletic performance and affecting many other aspects of health and disease.
If you work hard to improve and repair your bowel, it will be easier for you to achieve better condition, figure and health. For your immune system and disease, approximately two-thirds of all your body's immune cells are located in the walls of your intestines. Your gut also plays an important role in the metabolism of body toxins and acts as a natural detoxification system for the body. There are many ways to improve bowel health. If you do, you will have a better chance of staying healthy and avoiding illness, losing weight more easily and gaining muscle.
SIMPLE RULES FOR A BALANCED DIET AND A HEALTHY LIFESTYLE
Eat more vegetables and fiber, especially starch-resistant fiber, a special type of fiber with many health benefits can improve the health of your intestines and intestinal microflora.
Reduce stress and excessive cortisol by meditating, sleeping more and reducing your intake of processed foods before (if possible) before introducing supplements like phosphatidylserine into your diet
Reduce exposure to environmental carcinogens and toxins by choosing BPA-free products, natural cosmetics and beauty products.
Exercise on a regular basis
Reduce the inflammation that increases unhealthy bacteria in your gut
Take prebiotics and probiotics to increase healthy bacteria in your gut
4. Add these add-ons
In order to improve the immune system, the addition of several other supplements is a great choice, which provides many other benefits.
Here are some scientifically based supplements:
Vitamin D: One of the latest superfoods, vitamin D is a super vitamin that works more like a hormone that is able to increase testosterone and other anabolic hormones while helping to strengthen the immune system, insulin sensitivity and the ability to break down fats.
Glutamine: When we train, about 70-90% of our body's glutamine stores are depleted. It plays an important role in regeneration, along with feeding your gut and supporting your immune system.
Vitamin C: A well-known vitamin for suppressing the common cold and flu. Contrary to popular belief, it's not as strong as garlic, however, it can help you recover faster when you're exhausted or sick.
Zinc: A vital mineral with more than 200 chemical reactions in the body, zinc can help you increase testosterone levels and support the immune system.
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