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10 Steps that Lead to a Stronger Immune System

3 minutes to read

03/06/2020

It doesn't matter if you're 30, 50, or 70 – a robust immune system is the key to your overall great health and quality of life. Your immune system is designed to fight back against infectious illnesses. Unfortunately, it can get worn down by many of the things you experience every day like, stress, lack of exercise and sleep, and unhealthy eating.

As you grow older, your immune system naturally weakens as your cells aren't as resilient as they once were. A weakened immune system makes you more vulnerable to illness and disease.

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The good news is that no matter how old you are and no matter what kind of shape you're in, every single right choice you make boosts your immune system in some big or small way. Together, a lot of good choices can quickly lead to better immunity, plus a reduced risk of illness and disease, and a happier, more productive life.

Here are 10 small things you can start doing today to boost your immune system for a stronger body and more time in it.


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1. Ditch the soda

Soda is the devil when it comes to your health. A single, 12-ounce regular Coke contains more than the recommended daily sugar amount, leading to all manner of health problems. The artificial sweeteners in diet sodas are just as bad or worse, increasing your BMI and contributing to type 2 diabetes and mood disorders. For an extra health boost, swap out the soda for green tea or kombucha, which both are packed with antioxidants.


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2. Meditate

Daily meditation is now a mainstream practice, and many doctors prescribe it for pain, chronic stress, and depression. Meditation reduces stress hormones and helps your body cope better with stressors in the future. It improves your mood and leads to greater mindfulness and self-awareness, which can go a long way toward helping you adhere to healthy habits.


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3. Move your body

Just 30 minutes of exercise most days of the week reduces your risk of numerous diseases, helps you maintain a healthy body weight, relieves stress, and gives you more energy and stamina to tackle life. A daily bike ride, walk, or swim is all it takes for better health.


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4. Lift weights

Strength training twice a week improves muscle tone, promotes joint health, and helps prevent injuries from falls. Yoga is considered a weight-bearing exercise, and a daily yoga practice can go a long way toward improving your body composition and promoting physical and mental strength, flexibility, and endurance.


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5. Get social

Social interaction is good for your physical and mental health, and having a reliable network of friends can even increase your life span. Make time for the special people in your life, even if it's a short conversation over coffee or the telephone. If your social circle is smaller than you'd like, expand it by joining a club or volunteering for a cause that you enjoy.


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6. Hydrate

Your body is mostly water, and all of the processes of your body, including circulation, immunity, digestion, and detoxification, require water to function properly. Ideally, you should drink roughly eight cups, or 64 ounces, of water each day. Remember: Once you feel thirsty, you're already dehydrated.


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7. Get a Little Sun

Spending time outdoors is great for body, mind, and your immune system. Just a few minutes in the sun provides your body with life-giving vitamin D. Be sure to wear sunscreen, though, since it protects you against harmful rays that can cause skin cancer, even in the winter.


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8. Sleep

Adequate sleep is paramount to good health. During sleep, your body repairs itself, and your brain does housekeeping tasks that keep it functioning optimally. A lack of sleep can increase your risk for accidents, illness, and mood problems. If you're having trouble sleeping, talk to your doctor about your sleep hygiene and look for underlying causes for your sleep problems.


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9. Eat organic

Research shows that eating organic foods can reduce your risk of cancer, particularly breast cancer and lymphoma, and it can help prevent obesity. Herbicides, insecticides, antibiotics, and hormones in our food can affect your immune system and your overall health and wellbeing. Choosing meat and produce free of these substances keeps those toxins out of your body.


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10. Take a daily probiotic

The gut microbiome is getting a lot of attention in recent years as scientists connect this collection of healthy bacteria to a wide range of body processes, including immunity and optimal brain function.

Thrive Naturals Advanced Probiotic Complex is a daily supplement containing 16 unique probiotic strains and prebiotic fiber to feed them. A daily dose of probiotics helps improve your mood, energy, and digestion and promotes a healthy weight and optimal immune function.

Life is a series of choices, and even the smallest decisions can have significant impacts on your health, especially when you make them over and over again. Strive to make these 10 good health choices each day, and you'll soon likely find that you feel, look, and perform better in all areas of your life.

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Sources: https://www.nytimes.com/2018/10/23/well/eat/can-ea... https://www.niddk.nih.gov/health-information/weigh... https://health.gov/myhealthfinder/topics/everyday-...


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