How to Boost Your Immune System?
The short answer lies in the secret of 70:30 rule. 70% diet and 30% exercise. This is the conventional wisdom to the secret of keeping fit, losing weight, longevity or achieving a healthy life generally. Keeping strictly to this rule will enable you to have a strong immune system against most diseases. Now, let’s break it down into two parts.
Part 1: Start with right exercises
How many times have you heard this from health experts, nutritionists or doctors? The fact of the matter is exercise helps you build stronger immune system. Exercise and keeping fit are undoubtedly effective to achieve a good health and subsequently helping your body to develop a robust immune system. However, a more pragmatic question is, how long should you exercise to boost your immune system?
The answer is – 20 minutes daily.
Researchers at the University of California-San Diego of Medicine found that 20 minutes of exercise can have anti-inflammatory effects
that boost your immune system. What if you don’t have the luxury of time to spend 20-minute doing exercises?
Well, try out these unusual exercises at your workplace. It may not be as effective but it is definitely worth a try !
- Climb up the stairs to your office instead of taking the elevator
- Walk to your office instead of taking the public transport
- Do 40 squats at your pantry during lunch hour
- Order and carry 10 lunch sets for your colleagues in the office.
- Jog to your office every morning and carry 5kg dumbbell with you daily
Part 2: Consume the Right Diet & Supplements
Here is the second part, diet & supplement which is equally if not more important than your exercises. Consensus by doctors, nutritionists and virologists is that having the right diet and supplements can increase your chance to boost your immune system.
From an article published by the Harvard Medical School, there is some evidence that various micronutrient deficiencies such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses. For elderly people, the micronutrient deficiencies are also common as older people tend to eat less and often have less variety in their diets. There are some excerpts from doctors and specialists on health supplements to boost your immune system against coronavirus
Superfoods & Herbs to Strengthen Your Immune System
You may also want to consider “superfoods” or natural herbs to give that added boost to the immune system. We shortlisted top natural superfoods and herbs that have a long history of anti-inflammatory properties and other bio-active compounds to boost your immune system.
1) Broccoli
Ask any nutritionists and they will highly recommend broccoli. It is super packed with vitamin A, C, and E, as well as many
antioxidants and fibre.
2) Garlic
Garlic is found in most dishes around the world and blends well with any dishes you can think off. Garlic contains immune-boosting
properties such as allicin and the secret to retain its health benefits is by not to overcook it!
3) Ginger
In most parts of Asia, ginger is not just used in dishes, but it is an ingredient many turn to after falling sick. Ginger may help
decrease inflammation, which can help reduce a sore throat and other inflammatory related illnesses
4) Tongkat Ali (Malaysian Ginseng)
Tongkat Ali is a rare herbal root (from a plant known as Eurycoma Longifolia) that is increasingly popular. Originating from Malaysia,
this herbal root contains anti-inflammatory properties. Research by Tokyo Medical University and Life Science of Japan on 84 human test subjects showed positive improvement in cells related to our immune system.
5) Panax Ginseng (Korean Ginseng)
This herbal root is not an ingredient found in dishes, but if you have not heard of ginseng, you may have missed out one of the potent herbs that is used for centuries to improve general health and treat illnesses. It contains anti-inflammatory properties and touted to boost immune system amongst elderly people. Both Panax Ginseng and Tongkat Ali are equally potent to protect your immune system.
In conclusion, discipline is the key to a better lifestyle and a better immunity. Your body deserves the right treatment to achieve longevity and optimum health. Let us all get back on our feet and start being active and healthy.