Keeping A Healthy Immine System

Keeping A Healthy Immune System

Keeping your immune system high is something that is vital to your overall well being, especially in trained individuals. With hard training sessions, you become slightly more prone to illness, but the good news is that there are various ways you can keep your immune system peaking, year round.

This can be achieved by making sure there are a few key points being followed in your nutrition plan and lifestyle to make sure you're giving your body everything it needs to keep a healthy immune system and keep you feeling fit and training hard.

key elements and nutritional factors to improved health

1. Omega-3 fatty acids -

A recent scientific study by Dr Stuart Gray and colleagues at the University of Aberdeen suggests that six weeks of daily fish oil supplement can influence the immune response following exercise. Fish oil is derived from tissues of cold water fish and contains the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for healthy functioning of the human body.

Research has shown that omega 3 fatty acid supplements can support joints by reducing inflammation and might help prevent and protect against various diseases, including cardiovascular disease and diabetes.

2. Antioxidants -

"The amount of antioxidants in your body is directly proportional to how long you will live" - Dr. Richard Cutler

Antioxidants are one of the foundations of our health. They have a huge part to play in the maintenance of a healthy body with roles such as; protecting our cells, repelling disease, decreasing stress levels, protect against free radicals, reduce the chance of cancer and even keep you looking younger.

The main benefits of antioxidants come from their ability to fight of free radicals. Free radicals come in many shapes, sizes and chemical configurations. What they all share however, is the sole purpose to steal electrons from any nearby sources.

Free radicals are generated as a byproducts of turning food into energy, as well as being in the air you breathe and can even be generated by sunlight.

What antioxidants do is "mop up" the free radicals and stops them from taking electrons from your cells. This keeps your cells healthy, which in turn will keep just about every function in the body working at it's full potential.

The main sources of antioxidants are vitamin C, vitamin E and beta-carotene. You can get them in supplements in a convenient dosage or they're found in foods such as thin skinned berries.

3. Multi Vitamin -

Vitamins are a vital part of your nutritional needs and play a large part in many roles carried out by the body. A deficiency in vitamins can lead to a number or diseases and illnesses.

Vitamins should be found in your diet through the fruit, veg, nuts and oils that you consume, however if you find it hard to get enough vitamins, or are deficient in a certain vitamin, then a multi (or single) vitamin supplement, may be what you're looking for.

Studies have shown that taking a daily multi vitamin can decrease your chances of getting any cancer. They keep your body ticking over at peak performance, can aid recovery after training and keep you feeling good.

Multi vitamins are cheap, easy to use and come in a sufficient dose to keep your body healthy and immune system high.

4. Vitamin C -

When you have a high intake of vitamin C, it helps detox your body, promotes healing of your cells, and reduces stress. It also supports the good bacteria in your gut and destroys detrimental bacteria and viruses, neutralises harmful free radicals, removes heavy metals and protects you from pollution. Therefore vitamin C is a must have in your diet to increase your immune system because it holds so much potential to keep your body at its peak condition.

The 10 foods highest in vitamin C are:

1. Red and green chilli peppers
2. Guavas
3. Bell peppers
4. Herbs such as thyme and parsley
5. Dark leafy greens
6. Broccoli, cauliflower and brussel sprouts
7. Kiwi fruits
8. Papayas
9. oranges
10. Strawberries

5. Water Intake -

Water plays a vital role in all aspects of your health. Water is how the body naturally detoxes itself, by keeping a high level of hydration, your body can filter out any of the impurities that your diet may contain, as well as keep cells hydrated which helps keep you alert and your body maintaining its healthy functions.

A minimum intake of 2 litres a day is recommended to keep your body hydrated.

6. Rest -

Getting the proper amount of rest is essential and it comes in two forms, sleep and rest days from training.

Rest days are the days that you don't train. You need to make sure you have at least 2 rest days a week.

When you train hard in the gym, your muscles will stay in a state in which they need rest and sufficient nutrients for up to 72 hours after your session. In this time you need to make sure that they're being given the correct amount of nutrients and rest to recover.

By taking two days off spaced throughout the week, you are ensuring that you don't over train and end up regressing from your goals.

This rest will keep your training sessions intense, keep you feeling energised and strong and give you the best chance of achieving your goals.

Sleep is another important factor. While you sleep, your body releases hormones that will help with the recovery and maintenance of your muscles. You tear your muscles in the gym and grow them while you sleep.

Sleep will also improve your mood, fight off depression, keep your senses sharp and even curb inflammation.

Aim for 7-9 hours sleep a night.

the better effect

If you add in these elements into your diet and lifestyle, you body will be able to function at its best 365 days a year. This will not only keep you healthy and feeling good, but you will be able to put 100% into your training sessions and every aspect of your life, without feeling you are being held back by tiredness or illness.