To reduce the risks of many diseases, protect the intestinal mucosa from damage. This is because pathological flora optimizes immunity and enzyme production. In this article, we will propose some adjustments to the usual way of your life that will boost your immunity.
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How To Boost Immunity?
Here are some effective ways to enhance the body’s immunity:
1. Eliminate Processed Foods From Your Diet
Processed foods, such as sausages, canned food, confectionery, sauces, and any others that have more than 2-3 harmful ingredients on the label, have dubious health benefits. And more often, the harm negates all the few useful properties of these products. They usually contain refined carbohydrates, trans fats, and other substances that provoke inflammation, including chronic inflammation.
2. Avoid Taking Painkillers And Alcohol Uncontrollably
Many people in Nevada, which comes in the top ten states of the US where substance abuse is high, abuse opioids and alcohol. In this state, many people take ibuprofen and other non-steroidal anti-inflammatory drugs for pain almost every day or drink several glasses of wine a day. However, they should remember that by doing so, they interfere with the fragile bacterial balance of the intestine.
The fewer pain relievers and alcohol consumed, the better it is for immunity and microbiome health. However, if you are unable to minimize the consumption of alcohol and opioids, you must get professional help. The best option is to contact rehab centers. For example, those living in Nevada must consult Nevada rehabilitation centers to get addiction treatment and restore their health.
3. Create A Menu With Fresh & Functional Ingredients
The diet should include organic products freshly grown in the region where you live:
- Vegetables
- Leafy greens
- Fruits
- Whole grains
- Seeds
- Nuts
This is the easiest and most affordable way to prevent chronic inflammation. A varied and balanced diet of proteins, fats, and carbohydrates will feed good intestinal bacteria. They will protect the intestinal mucous membranes; strengthen them, preventing the development of inflammatory processes.
4. Choose Foods Having Anti-Inflammatory Properties
In addition to fresh fruits and vegetables, focus on foods that have anti-inflammatory properties. There are several “favorites” among them:
- Wild salmon
- Sardines
- Herring
- Mackerel
- Extra virgin olive oil
5. Add Spices To Your Food
They not only give new flavoring notes to familiar dishes but also serve to prevent chronic intestinal inflammation. Therefore, experiment with spices, aromatic herbs, and enjoy unusual flavors. Topping the list of anti-inflammatory spices is:
- Turmeric
- Ginger
- Rosemary
- Basil
6. Cook Bone Broth Often
Feed your gut bacteria regularly with bone broth. It contains gelatin and collagen, which soothe the gastrointestinal tract and help prevent intestinal pathologies. In addition, gelatin and collagen support joint and bone health and reduce inflammatory responses throughout the body. We advise you to include bone broth in your diet as often as possible, using it as a base for soups and stews.
7. Avoid Unnecessary Use Of Antibiotics
Do not take antibacterial drugs without a doctor’s prescription, even if you think your health condition is critical and you need them. Antibiotics kill all bacteria (good and bad), disrupting the bacterial balance and hitting the immune system. This can contribute to the development of chronic inflammation.
8. Monitor The Condition Of The Oral Cavity
We all know that regular brushing and flossing are important for oral health. But dental hygiene is also about preventing inflammatory bowel disease. It restrains the onslaught of bad bacteria that often live in the oral cavity, preventing them from penetrating further and causing inflammation.
9. Get Rid Of Excess Weight
Fat cells are the “fuel” that heats up inflammation in the body. It turns out that they stimulate the production of a special hormone, leptin. If it is produced in excess by the body, the gamma-interferon synthesis by immune cells gets triggered, and fat cells begin to produce special class 2 histocompatibility protein complexes.
Usually, these complexes are produced in the body in response to the intervention of the pathological flora, etc., when the immune system receives an alarm signal. This is how an inflammatory reaction occurs. Therefore, it is necessary to keep weight under control to prevent inflammation.
10. Move More, But Don’t Overdo It
Regular exercise is a blessing. But working for a long time and working out in the gym, a person can harm his own body. In addition, overburdening oneself can actually contribute to the development of chronic inflammation. So it’s time to rethink your approach to fitness.
In order to find the right balance (especially if you are not young anymore), we advise you to practice under the guidance of a qualified trainer. And replace long marathons on the treadmill or gym with shorter workouts with shorter intervals of intense activity.
11. Calm The Inflammation Through Meditation
Chronic stress weakens the immune system and promotes inflammation. By taking regular meditation, you can get rid of their effects. Relaxing in the morning and taking short meditation breaks for just a few minutes throughout the day will beat stress.
12. Sleep Properly
If you sleep less than six hours a day, your body is at risk of developing inflammation. Therefore, it is necessary to give yourself seven to eight hours of quality sleep at night so that the body has time to recover, renew and repair itself.
13. Take Dietary Supplements
Another way to support the body’s anti-inflammatory reserves is to take dietary supplements, for example, containing:
- Vitamin D3
- Fish oil for omega-3
- Curcumin as its powerful antioxidant
But you can resort to their help only after consulting a doctor.
Take Away
A healthy gut ensures a strong immune system, better brain health, healthier sleep, effective digestion, and improved mood. Thus, we mentioned some effective ways to boost your gut’s health and boost your body’s immunity. We are hopeful that now you know how to lead a healthy lifestyle and ensure good overall health.
