Monday, March 28, 2011


How to Improve an Immune System

 BY Paticia Bryant Resnick
How to Improve an Immune Systemthumbnail 
We live in a world where it's just harder to stay healthy. Fresh and healthy food is available, but you usually have to go out of your way to find it. The foundation of health is a healthy immune system, so the best way to get and stay healthy is to do whatever it takes to support your immune system. This can be a multi-pronged approach involving diet, exercise, supplementation and attitude.

things you'll need:
  • Varied diet
  • Basic vitamin and mineral supplements
  • Exercise
  • Relaxation
    • 1
      Start with a healthy diet. This doesn't mean you can't ever have ice cream again. It does mean moderation in indulgences. It also means eating a varied diet, with an emphasis on healthy vegetables, fruits, grains, proteins and liquids. There is no magic food. Rather, emphasize a variety of colors and textures at every meal. Limit salt, sugar and fat. Have a salad along with your lunch, and dinner and make sure it includes a variety of colors and tastes. Have fatty fish like tuna or salmon at least twice a week. Eat a vegetarian diet one or two days each week. Drink plenty of water instead of caffeinated and sweetened beverages.
    • 2
      Find a good multi-vitamin and multi-mineral tablet. You will do better by buying them separately. Look for a mineral supplement that includes trace minerals. Your vitamin supplement should include as wide a range of vitamins as possible, from A to C and D and all the B vitamins. Take each supplement with a meal, but take them separately, because some vitamins and minerals will work against each other when it comes time for your body to absorb them.
    • 3
      Get some exercise every day. This doesn't mean you have to go out and run 5 miles a day. Start by making small changes. Park farther out in the parking lot, and walk to your destination. Take one flight of stairs before you get on the elevator. Do simple stretches several times a day. Get up from your desk once an hour, and walk around the perimeter of the floor where you work. Walk up and down one flight of stairs at each break.
    • 4
      Make time for genuine relaxation. This doesn't necessarily mean plopping on the couch in front of the television. Find a local park, and make time for a leisurely walk. Stop for a bit and just sit under a tree, watching the world go by. This will work even better if there's a lake or stream nearby to release good ions into the air.
    • 5
      Adopt a habit of meditation. Twice a day is optimum, but every little bit helps. The key here is removing yourself from the normal noise of your mind and the world around you. There are many excellent books on meditation, or find a local teacher. Your mind and your body will be grateful.

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