The “ TO DOS FOR HEALTHY LIFESTYLE” can be summarized as the things you need to do to build and maintain a solid immune system that will stand the test of time.
In our previous post on T-cells and HIV, we stressed the fact that T cell count or CD4 count is like a snapshot of how well your immune system is functioning.
Below are recommended to dos for health lifestyle;
Drink a lot of water. Water helps to flush the body of toxins that might have otherwise affected the number of white blood cells in your body. It is important to stay hydrated in order to be healthy. You should try to drink at least 8 to 12 glasses of water every day.
- If you are not a huge fan of drinking plain water, you can drink fruit juice diluted with water, coconut water, or herbal tea. We discussed the health benefits of drinking warm water in a previous post.
Exercise daily. Exercising regularly boosts your body’s immune system, making you less susceptible to infection. At the same time, it promotes a normal amount of lymphocytes, and regulates your metabolism (which deals with glucose and glutamine, both of which help lymphocytes to function properly).
- Try to exercise for 30 minutes, three to five days a week. You should pick an activity (or multiple activities) that you really enjoy so that you feel more motivated to get out there and get moving. Ideas include running, skating, biking, hiking, swimming, and rock climbing.
Get plenty of rest. When your mind and body is stressed, your immune system’s strength decreases. On the flip side, when you allow your body to rest, your immune system’s strength (and thus the number of healthy lymphocytes in your body) increases. Take breaks when you are tired and tried to get a good amount of sleep each night.
- You should try to get around eight hours of sleep each night. Allow your body to rest for three to four minutes between tasking activities.
Drink green tea every day. Catechins found in green tea help lymphocytes to do their job by speeding up their response time. In addition, green tea also contains an amino acid called L-theanine, which triggers the germ-fighting components from the T-cells that helps to boost the immune system.
- Try to drink at least one cup of green tea everyday to get these immune-boosting benefits.
Get a good amount of protein each day. Lymphocytes need amino acids to be able to function properly and keep your immune system strong. The amino acids found in protein are also responsible in part for the production of B-cell lymphocytes. Because of this, its important to get a healthy amount of protein each day.
Avoid a high-fat diet. Studies have shown that having a high fat count in your body can actually thicken your lymphocytes, making them less effective. To keep your lymphocyte count up and your immune system working effectively, you should try to eat low-fat products. These include:
- Lean meats like poultry (without the skin), fish, and lean beef.
- Low-fat dairy products (including milk, cheese, and yogurt).
Increase your intake of vitamin C. Vitamin C is one of best nutrients when it comes to boosting your immune system. It helps your body increase its production of lymphocytes and other antibodies. You can take a vitamin C supplement each day, or you can get more vitamin C by eating foods like:
- Yellow bell peppers, guavas, dark leafy greens like kale, broccoli, strawberries, citrus like oranges, grapefruits, and lemons, tomatoes, and papaya.
Increase your selenium amounts by eating more seafood. Selenium is known to enhance the production of cytokines (substances secreted by immune system cells that affect white blood cells), which play an essential role in protecting the body against illnesses. Seafood that contains selenium includes:
- Oysters, crabs, and tuna. It can also be found in brown rice, garlic, lamb chops, and cottage cheese.
Add zinc to your diet. Zinc helps many different enzymes that are crucial to the success of your immune system. A lack of zinc in your body can cause a decrease of interleukin 1 production (substances that get produced by lymphocytes), the wasting away of lymph nodes and a poor immune response to pathogens (bad microorganisms). You can find zinc in:
- Oysters, crab, zinc-fortified cereals, turkey, beef, and green leafy vegetables.
- Experts recommend 10 milligrams of zinc for females and 12 milligrams for males. Too much zinc can actually be poisonous, so stay with the recommended amount
Please feel free to share your opinion on the above recommended to dos for healthy lifestyle.