(This is Part Two of how we can boost immunity because we have control over our daily routine. See Part One on a previous post.)
For most of us midday would bring us to lunch time. Ideally, lunch time would be 4 to 5 hours after we’ve had breakfast. Waiting 4-5 hours between meals is called intermittent fasting. Intermittent fasting has been shown to reduce inflammation in the body which, in turn, helps improve our immune system. (This is not recommended for those who are diabetic, have metabolic syndrome or other health conditions that require a different nutritional schedule. One should always check with their healthcare professional about what and when to eat.)
Lunch might include: Free range chicken and organic vegetable soup. Vegetables like carrots, which contain the vitamin A, cruciferous vegetables such as broccoli, kale, and cauliflower to detoxify the body and a clove of garlic which is antimicrobial are a good choice. Another serving of healthy fat such as a tablespoon of flaxseed oil can also be consumed.
Dinner time ideally would, again be 4-5 hours after lunch, so as to practice intermittent fasting. A meal consisting of plenty of healthy vegetables, protein and fat like beef, chicken, and fish are excellent choices.
Any dietary plans that follow the guidelines of the keto diet, the paleo diet, the South Beach diet or similar approaches work well in supporting our immune systems.
Since all of us like a snack or something sweet on occasion that is certainly permissible. Dark chocolate is a great choice that can satisfy our sweet tooth and can benefit us because it is anti-inflammatory.
An alcoholic drink on occasion does not have to weaken our immune system. Red wine and stout beer are anti-inflammatory.
Exercise will definitely improve the immune system. A good goal is to shoot for 30 minutes of exercise per day. Moderate exercise such as walking and weight and resistance training have been shown to lead to a higher number of white blood cells which helps to fight infection. One does not need a gym, health club or exercise facility. Some hand weights and stretch cables at home can provide resistance training. Walking provides aerobic exercise and may be the most beneficial activity humans can engage in.
Getting adequate sleep and rest is the most important thing we can do for our immune system. Our immune systems are working hardest while we’re sleeping. We supercharge our immune system when we get our rest!
One does not have to strictly follow this daily routine to have improved immunity. Enacting any of these measures will only enhance the immune system. However, gradually adding these ideas, over time will improve our control over the present and future health condition confronting us and make us less susceptible to aging and degenerative processes.