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How to boost your immune system
continued from page 1
The third defensive system is the lymphatic system. This is constantly at work filtering bacteria, abnormal cells and other foreign bodies from the lymph fluid.
Now that we have been introduced to the basic defence systems of our bodies, let us take a closer look at the individual parts that make up each of these general systems, beginning with the innate system.
Top 10 immune boosters
1. Put some colour on your plate
Eat 9 to 10 servings of fruits and vegetables each day. This may seem impossible to do and the average person subsists on a paltry four servings of fruits and vegetables a day. But the average person is also three kilos (seven pounds) overweight and so tired that she can barely keep her eyes open to watch her favourite weeknight drama. The good news is that meeting the nine to 10 goal is really very much easier than you think. Try the iVillage guide to portion size.
2. Take the supplements
Take a multivitamin plus vitamin E, vitamin C and calcium. The vast majority of the population does not take supplements, assuming instead that nutritional needs will be met from a balanced diet. However, even if you are generally healthy and eat well, taking a supplement may act as an insurance policy against any nutritional shortfalls. Your nutritional needs vary throughout life and are also affected by lifestyle factors such as stress, smoking and drinking alcohol. Taking supplements might be the most practical and efficient way of meeting your nutritional requirements.
3. Discover the wonders of working out
Get moving for 30 minutes a day. Just do it. It sounds so simple, yet only a fraction of the population actually exercises five times a week for 30 minutes. If you can't manage 30 minutes every day, do what you can - every little helps.
4. Enjoy the power of sleep
Get your 8 hours. At the end of the day when the chores are done, the children are in bed, and the house is still, it's finally time for you to do what you want. The TV beckons; so does the unread novel and your partner from the other room. Sleep can wait, you think.
The third defensive system is the lymphatic system. This is constantly at work filtering bacteria, abnormal cells and other foreign bodies from the lymph fluid.
Now that we have been introduced to the basic defence systems of our bodies, let us take a closer look at the individual parts that make up each of these general systems, beginning with the innate system.
Top 10 immune boosters
1. Put some colour on your plate
Eat 9 to 10 servings of fruits and vegetables each day. This may seem impossible to do and the average person subsists on a paltry four servings of fruits and vegetables a day. But the average person is also three kilos (seven pounds) overweight and so tired that she can barely keep her eyes open to watch her favourite weeknight drama. The good news is that meeting the nine to 10 goal is really very much easier than you think. Try the iVillage guide to portion size.
2. Take the supplements
Take a multivitamin plus vitamin E, vitamin C and calcium. The vast majority of the population does not take supplements, assuming instead that nutritional needs will be met from a balanced diet. However, even if you are generally healthy and eat well, taking a supplement may act as an insurance policy against any nutritional shortfalls. Your nutritional needs vary throughout life and are also affected by lifestyle factors such as stress, smoking and drinking alcohol. Taking supplements might be the most practical and efficient way of meeting your nutritional requirements.
3. Discover the wonders of working out
Get moving for 30 minutes a day. Just do it. It sounds so simple, yet only a fraction of the population actually exercises five times a week for 30 minutes. If you can't manage 30 minutes every day, do what you can - every little helps.
4. Enjoy the power of sleep
Get your 8 hours. At the end of the day when the chores are done, the children are in bed, and the house is still, it's finally time for you to do what you want. The TV beckons; so does the unread novel and your partner from the other room. Sleep can wait, you think.
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