How to boost immunity?

Boosting your immune system involves a combination of diet, exercise, and lifestyle choices. Here are some expert insights on how to enhance immunity:

Nutritional Support

1. Essential Nutrients:

   • Selenium: Critical in preventing viral infections and related complications. Dr. James DiNicolantonio explains that selenium deficiency can worsen outcomes of viral infections like the Coccaxy virus, leading to diseases such as cardiomyopathy 1.
   • Omega-3 Fats: Anti-inflammatory benefits are crucial. Opt for high-quality omega-3 supplements that retain key components like astaxanthin Mark Hyman 2.

2. Immune-Boosting Foods:

   • Blueberries: Contain anthocyanins that activate T cells and natural killer cells. Regular consumption can significantly elevate immune function Dr. William Li 3.
     
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   • Broccoli and Broccoli Sprouts: Rich in sulforaphane, they boost immune response. Sprouts are especially potent, amplifying immune response even more effectively than mature broccoli William W. Li 4.
   • Nuts and Seeds: Provide essential proteins and anti-inflammatory oils. Raw almonds are particularly beneficial Emma Ellice-Flint 5.

Exercise and Lifestyle

1. Physical Activity:

   • Regular exercise supports immune health by increasing the circulation of natural killer cells. However, Mark Hyman warns that over-exercising can be detrimental, so balance is key 2.
   • Exercise is particularly beneficial for the elderly, enhancing the presence of killer cells and cytotoxic T cells, which are critical for fighting infections Dr. Yasmin Mohseni 6.

2. Lifestyle Practices:

   • Sleep: Essential for producing melatonin, a potent immune enhancer. Prioritizing good quality sleep boosts overall immune function David Jockers 7.
   • Sun Exposure: Helps in vitamin D production, pivotal for immune health. Aim for daily exposure to maintain adequate vitamin D levels, which prevent frequent illnesses 8.

Holistic Approaches

• Positive Mindset: Maintaining a positive outlook and being grateful can significantly impact and balance your immune system 7.
• Dietary Choices: Reducing processed foods and increasing the intake of colorful plant foods, rich in polyphenols, nurtures the microbiome, which in turn supports immunity 2.

In summary, a combination of a nutrient-rich diet, regular exercise, sufficient sleep, and a positive attitude are fundamental to boosting your immune system effectively.