Top 7 Ways To Boost Your Immune System (ft. Coronavirus)

March 7, 2020

improvement bill here recently I’ve been
following the news on the new coronavirus pretty closely and I might
be paranoid but I feel like at the rate this is advancing it will soon be an out
of control worldwide pandemic with millions of infections
hopefully I’m wrong and by the time this video is animated and uploaded it isn’t
as widespread we’re out of control as I feel like it might be but in the case
that I’m right one of the best things you should be doing other than taking
preventative measures is to boost and strengthen your immune system see unlike
bacterial infections which can be fought against using antibiotics if you have a
viral infection it’s almost entirely up to your immune system to fight it off
even if you go to the hospital unless they’ve managed to create a vaccine or
discover a cure since the writing of this script all they can really do is
help support you they basically just keep you alive so that your immune
system can fight longer so I think it’s extremely important to talk about a
couple of things that you should be doing every single day in order to get
your body battle ready to fight off any infection that comes your way so today
we’re gonna talk about the seven things you need to be doing to boost and
strengthen your immune system quick little disclosure I am NOT a licensed
health professional take all the advice I am about to give with a grain of salt
and ask your family doctor before making any lifestyle changes other than that
let’s jump right into it starting off at number one we have cold showers a study
conducted in 2015 took over 3,000 participants who never took cold showers
before and had them take 90 second cold showers daily for just 30 days the
researchers found a whopping 29 percent reduction in sickness absences for those
in the group that stuck to this regimen that is an incredibly high number but
what’s happening within your body when you take these cold showers why is it so
effective at warding off sickness well scientists have discovered that when you
take cold showers your body actually ends up producing more white blood cells
these are essentially the foot soldiers of the immune system when your body is
under attack by a bacterial or a viral infection your white blood cells are the
ones that rush in to eliminate them vader’s and fun facts some of them do
this by literally devouring the enemy pretty cool huh
this isn’t the only benefit that comes with cold showers cold showers have been
shown to promote weight loss increased willpower reduce depression improve your
skin and hair promote faster muscle recovery and reduce stress which brings
us to the second thing you should be doing to strengthen your immune system
which is reducing stress in 2004 professor Suzanne serger storm of the
University of Kentucky reviewed over 300 studies on the effect of stress on our
body and health her meta-analysis found that long-term stress leads to a
significant decline in one’s immunity in regards to all aspects this occurs
because when you are under stress your body produces a hormone called cortisol
now cortisol isn’t inherently bad it’s actually good for you in the short term
because it helps your body reduce levels of inflammation throughout the body but
if you are stressed for long periods of time your body will continue to release
cortisol and you start building up an immunity to it the cortisol starts
becoming less and less effective at doing its job which eventually causes
you to start suffering from more inflammation throughout the body now
you’ve probably heard about inflammation before but why is it considered to be
bad well inflammation is your body’s natural response to any form of harmful
stimuli whether it’s a physical wound toxic compounds or even pathogens such
as bacteria or viruses so it’s actually not a bad thing in the short term just
like how cortisol isn’t bad in the short term but when you suffer from
inflammation for long periods of time it starts to damage your healthy cells and
organs including your brain and heart which mean Lusa say is not good if your
body also has to deal with a viral infection at the same time which is why
you need to be reducing your stress and one of the best ways to do this is by
meditating which has been shown time and time again in numerous studies to
significantly reduce levels of stress next up on our list the third thing you
should be doing every single day for your immune system is making sure that
you’re getting enough vitamin D vitamin D is actually one of the most important
vitamins when it comes to a properly working immune system it’s so important
in fact that almost all white blood cells have vitamin D receptors on them
why is that well vitamin D plays a sort of balancing role
your immune system is a very complex and delicate system that requires just the
right amount of stimulation in order to function at its best if there is too
much stimulation you end up with autoimmune disease where your immune
system ends up attacking your own body but if there is too little stimulation
you become more prone to infection and illnesses and vitamin D is what helps
regulate this balance it’s so important in fact that a study conducted in 2017
by a professor Adrienne Martin knew who just so happens to specialize in
respiratory infections coronavirus found that taking vitamin D supplements reduce
the odds of developing respiratory infection by a whopping 42 percent in
people who had low levels of vitamin D which fun fact according to a 2011 study
41 percent of Americans have so there is a decent chance that you might actually
be the fishing when it comes to this extremely important vitamin but the only
way to make sure of this is to get your blood work done which is why I’m
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your cortisol levels which again is related to stress so that you can gain
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out their service now back to the topic at hand if you find that you’re
deficient in vitamin D the best thing to do is to either get more sunlight or to
start supplementing with vitamin D if you live in an area where there isn’t
much sunlight moving on the fourth thing you should be doing every day in order
to make sure that your immune system is functioning at its best is making sure
that you’re getting enough high-quality sleep
numerous studies have found that when you are sleep-deprived your levels of
t-cells go down the t-cell is a special type of white blood cell that plays a
major role on the frontlines against bacterial and viral invaders so needless
to say it’s pretty bad to have reduced levels of t-cells if you are trying to
fight off an infection other studies have found that lack of sleep causes a
reduced production of antibodies when people are given vaccines now this is
pretty important because antibodies are one of the main tools needed to fight
off viral infections I like to think of them as special homing missiles when you
are infected with a new virus for the first time your body will start creating
these special missiles that are uniquely designed to target and destroy this
specific new virus after fighting off the infection your body will keep the
blueprints to remember how to make these missiles so the next time the same virus
comes around you will be able to quickly produce the right antibodies and
eliminate the enemy before it can make you sick this is basically how vaccines
make you immune against certain viruses by giving you the blueprints ahead of
time the rate of which your body is able to produce these antibodies after a new
infection will determine how quickly you recover so if the production rate of
these antibodies are slowed down significantly because of lack of sleep
you will get sick faster stay sick longer and have much more severe
symptoms then if you are getting proper amounts of sleep every single day so try
your best to get a full good night’s sleep
which can range anywhere from 6 to 10 hours depending on person-to-person next
up on our list the fifth thing you should be doing every single day is
moderate exercise and the key word here is moderate C a study was conducted in
2005 where they took a group of mice injected all of them with a deadly mouse
version of the flu virus the researchers then divided the mice into three groups
the first group was given no task they were simply allowed to rest in their
cages the second group was tasked with a moderate amount of exercise every single
day which amounted to about 30 minutes of running on a treadmill and the final
group was given the task of rigorous exercise they were forced to run for two
and a half hours on the treadmill non-stop every single day and here were
the results 50% of the mice were tasked with nothing ended up dying only 12% of
the mice were tasked with moderate exercise died and a whopping 70% of the
mice who are tasked with rigorous exercise ended up dying what this
experiment suggests is that exercise is good for your immune system up to a
certain point if you are working out too hard it can actually hinder your immune
system and this theory seems to translate to us humans as well studies
that have looked at ultra marathon runners found that people have a 2 to 6
times higher chance of developing some sort of respiratory infection
immediately after completing a marathon so the key here is to make sure that
you’re getting some level of exercise every single day nothing too crazy you
can jog a little bit on a treadmill you can go to the gym and lift some weights
for like an hour but don’t push yourself way too hard and do a full-body two-hour
workout routine every single day because the research suggests that it will
probably do more harm than good especially when it comes to fighting off
infections next up on our list the sixth thing you should be doing is improving
the quality of the air that you breathe a study conducted in 2017 and published
in the Journal of immunology discovered that carbon nanoparticles which are a
byproduct found in car exhausts and in the air in big cities can alter and
hinder the function of certain important proteins in our immune system another
study conducted in 2010 took a look at about 200 kids from California and found
that kids who are exposed to higher levels of air pollution has suppressed
levels of regulatory t-cells which are a special type of white blood cell that
helps regulate your immune system and if you live in an area where there’s a lot
of cigarette smoke or if you are a smoker
yourself there are numerous numerous studies that link the exposure to
cigarette smoke with a suppressed immune system all signs point to the fact that
air pollution is bad for you now for those of you that don’t smoke you’re
probably wondering well how in the world can I improve the air quality where I
live right it’s not like I can just move to a less polluted city well if you have
the funds you can invest in an air purifier and put it in your bedroom and
living room or if you have a tight budget you could simply purchase some
plants for your house a study conducted by NASA found that the peace lily and
the English ivy actually filter out many of the dangerous compounds found in the
air in polluted cities so that is an option as well and finally the last
thing on our list of ways to boost and strengthen your immune system is making
sure that you’re well nourished what I mean by this well there’s always been
talk about supplementing with things like vitamin C E and a in the form of
multivitamins to ward off sickness but to be honest studies seem to suggest
that unless you were already deficient in any of these things taking
supplements wouldn’t really do anything you could take a multivitamin if you
want but it’s probably better to focus on making sure that you’re eating a
well-balanced diet that can provide you with all of the nutrients and minerals
needed to maintain a healthy immune system this means that you should be
eating enough protein enough healthy fats enough leafy green vegetables and
fruits every single day but again if you are worried about whether or not you are
deficient in certain vitamins you could head on over to and b12
because well we talked about why vitamin D is super important in regards to
regulating your immune system and vitamin b12 actually plays a huge huge
role in white blood cell production so it’s a very important vitamin as well
other than that these are the seven things you need to be doing to make sure
that your immune system is in tip-top shape
so that you’re prepared to ward off any incoming infections again
they are taking cold showers we’re Doosan your stress getting enough
vitamin D getting enough high-quality sleep
moderate exercise improving your air quality and making sure that you are
well nourished I hope you stay healthy and stay tuned

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