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July 2009
Tips To Maintain a Strong Immune System
Our immune system helps fight off infection and flu, and aids in preventing disease. As we age our immune system tends to weaken and illnesses seem to be more severe and last longer. Certain factors including stress, lack of sleep, and poor nutrition can also compromise our immune function. Our best line of defense may be our lifestyle and the food we eat!
How Do I Boost My Immune System?
- Adequate Sleep—Aim for 7-9 hours of sleep daily. More and more research is linking inadequate sleep to chronic illnesses and disease affecting our immune system.
- Nutrition—Eating a healthy, balanced diet helps boost the immune system. Key nutrients vital to immune function include: Vitamin C, Vitamin A, Vitamin E, Selenium, Zinc, and Iron.
- Exercise—Living an active lifestyle can help build strong bones, maintain a healthy heart and lungs, and enhance immune function. Try to incorporate at least 30 minutes of activity most days of the week. Be sure to check with your physician before beginning an exercise regimen.
- Maintain an Active Social Life—Engaging in social activities is important for emotional health. Relationships with others can bring fulfillment, enrich our lives and better our health.
Immune Enhancing Nutrients & Foods
Nutrition is the first line of defense in keeping the immune system strong.
Selenium
Nuts, Pork, Lamb, Beef, Fish
Vitamin E
Nuts, Olive Oil, Peanut Butter, Leafy Veggies, Spinach
Vitamin C
Oranges, Broccoli, Bell Peppers, Strawberries, Cantaloupe
Vitamin A
Fortified Milk, Carrots, Mangos, Yams
Iron
Lentils & Beans, Fortified Cereals, Meat
Zinc
Beans, Peas, Fortified Cereals, Nuts, Beef
Give Your Immune System a Break
Hand washing is the best line of defense against colds and the flu. Practice good hand hygiene!
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