Take natural vitamin C
As many studies show, Vitamin C boosts immune system and also supports adrenal system. Natural Vitamin C is always better than its synthetic counterpart. It only works when you monitor it regularly. Take the most saturated foods that will surely give you stable levels of Vitamin C. Choose one at a time or combine. It is impossible to overeat vitamin C in its natural form, but earning an allergy from dietary supplements is easy.
Add more zinc to your diet
Zinc is found in many plant foods, including spinach, beans, flax, sesame and pumpkin seeds, garlic and cocoa powder. Zinc is an important mineral for the immune system functioning, wound healing, healthy thyroid gland, and even blood coagulation. Add more zinc to your diet.
Eat more raw organic foods
Try to keep a 70-80% whole food diet to provide your body with the necessary vitamins and nutrients that will create a strong immune system. Fresh fruits and vegetables, as well as nuts and seeds, should form the basis of your diet. This means that you can have Snickers, but on condition that the rest of the diet is whole, healthy food. Make a rule of it and monitor its implementation. This is important: days are not cumulative. You cannot eat healthy all week and stay the whole weekend at McDonald's; it does not work this way.
Do not forget about vitamins D2 and D3
Living in the modern world often leads to vitamin D deficiency, which is the reason for the growth of infections and immune system suppression. Vitamin D-3 is best maintained with supplements, but D2 is available in foods. Milk is often enriched with it. There is no difference between D2 and D3; but it is hard to get the norm with food. Take a 25-OH blood test to see how much vitamin D is in your blood. Strive for the number 80; although the reference values will be much lower.
Take adaptogenic herbs
Adaptogens help the body adapt to stress by supporting the adrenal system. One of examples is ashwagandha, which contains powerful antioxidants that strengthen the immune system, reduce anxiety and improve sleep. Buy it in powder or caps. You will feel the effect in a week.
Exercise every day
Jogging, yoga and swimming are very good for our health, but do you know that just 20 minutes of high-intensity interval training is one of the most effective ways to stimulate your immune system? What is HIIT (High Intensity Interval Training)? These are power or cardio exercises with a sequential alternation of maximum, medium and moderate levels of intensity.
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