How To Have A Strong Immune System

Updated: Sep 17

To protect Yourself From Infections



During the flu season and the coronavirus epidemic, paying attention to your immune system is even more important than usually.

Being metabolically healthy is crucial for overall wellbeing, so having good nutrition is a must. In addition, there are also other things you can do to prevent getting ill.


My top 10: advice to follow for a robust immune system.


  1. Eat nutrient-dense food only! Make sure you get all your necessary nutrients in good balance from whole foods. Avoid junk food, sugar, refined and industrial foods. Organic, local and seasonal vegetables, fatty meat, organ meats, bone marrow and bone broth are the basis of a nutrition-dense diet.

  2. Eat plenty of healthy fat, high quality, complete protein and limit carbohydrates to whole-foods in the form of fresh vegetables.

  3. Eliminate stress, or preferably, learn to deal with it.

  4. Get as much fresh air as possible, be outsite in the sun every day. Stop smoking and/or avoid smoky places. Walk, move during the day, avoid too much sitting.

  5. Do sport. Focus on resistance-training 2-3 times a week.

  6. Sleep enough and make sure you sleep well. Make your bedroom dark and cool.

  7. Be metabolically flexible, be in nutritional ketosis from time to time. Studies have shown that the ketogenic diet protects against viral infections.

  8. Get your vitamin D level checked. If it is low, correct your nutrition, be in the sun or supplement. Note, that raising your vitamin D level with supplements is not the same as achieving it naturally with the sun and diet.

  9. Use antiviral essential oils such as cinnamon (Cinnamomum zeylanicum), wild carrot (Daucus carota), eucalyptus (Eucalyptus globulus), rosemary (Rosmarinus officinalis), and tea tree (Melaleuca alternifolia) in crowded places to prevent and treat infections.

  10. Have an ideal body composition. High body fat and low muscle mass are unfavorable for the immune system.


You can do plenty of things to protect yourself. Be proactive, stay strong and healthy!


References

https://www.sciencedirect.com/science/article/abs/pii/S0166354209004884 https://www.sciencedirect.com/science/article/abs/pii/S0166354207003063 https://www.sciencedaily.com/releases/2019/11/191115190327.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552930/ https://www.medicalnewstoday.com/articles/262944

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