Tips to Never Getting Sick
This is the sick season people and secrets for good health aren't secrets anymore.. It's all common sense! Like avoiding contact with bacteria at work or school and there's a lot more you can do that can help you live healthier while avoiding sore throats and runny nose. Here a some tips that you can put into action to prevent getting sick.
1. Eat green vegetables
Green leafy vegetables are rich in vitamins that help you maintain a balanced diet and support a healthy immune system.
According to a study of mice, eating cruciferous vegetables sends a chemical signal to the body that boosts specific cell-surface proteins necessary for efficient immune-system function. In this study, healthy mice deprived of green vegetables lost 70 to 80 percent of cell-surface proteins.
2. Get vitamin D
Reports indicate that many Americans fall short of their daily vitamin D requirements.
Deficiencies in vitamin D may lead to symptoms such as poor bone growth, cardiovascular problems, and a weak immune system.
Foods that are good sources of vitamin D include egg yolks, mushrooms, salmon, canned tuna, and beef liver. You can also buy vitamin D supplements at your local grocery store or pharmacy. Choose supplements that contain D3 (cholecalciferol), since it’s better at raising your blood levels of vitamin D.
3. Stay active
Following a regular exercise routine — such as walking three times a week — does more than keep you fit and trim.
According to a study published in the journal Neurologic Clinicians, regular exercise also:
keeps inflammation away and it can reduce your risk of chronic disease
reduces stress and the release of stress-related hormones
accelerates the circulation of disease-fighting white blood cells (WBCs), which helps the body fight the common cold
4. Get enough sleep
Sleep is absolutely essential for your health. However, when life gets busy, it's often the first thing to get neglected or sacrificed.
Getting quality sleep is extremely important if you’ve been exposed to a virus.
One reason may be that the body releases cytokines during extended periods of sleep. Cytokines are a type of protein. They help the body fight infection by regulating the immune system.
The amount of sleep you need per night is largely determined by your age. Official recommendations for sleep duration are broken down by age group:
Older adults (65+): 7–8 hours
Adults (18–64 years): 7–9 hours
Teenagers (14–17 years): 8–10 hours
School children (6–13 years): 9–11 hours
Preschoolers (3–5 years): 10–13 hours
Toddlers (1–2 years): 11–14 hours
Infants (4–11 months): 12–15 hours
Newborns (0–3 months): 14–17 hours
5. Skip the alcohol
New research shows that drinking alcohol can damage the body’s dendritic cells, a vital component of the immune system.
An increase in alcohol consumption over time can increase a person’s exposure to bacterial and viral infections.
A study in the journal Clinical and Vaccine Immunology compared the dendritic cells and immune system response. Doctors say the study helps explain why vaccines are less effective for people with alcohol addiction.
6. Keep all the stress away
Finding an effective way to regulate personal stress may go a long way toward better overall health.
According to a 2012 study published by the National Academy of Sciences finding the right way to control your stress can improve your overall health . Try practicing yoga or meditation to relieve stress.
Cortisol helps the body fight inflammation and disease. The constant release of the hormone in people who are chronically stressed lessens its overall effectiveness. This can result in increased inflammation and disease, as well as a less effective immune system.
7. Have some green tea
Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body.
For centuries, green tea has been associated with good health.
According to a study published in the Journal of the American College of Nutrition, several fresh-brewed cups a day can lead to potential health benefits. These include lower blood pressure and reduced risk of cardiovascular disease.
8. Practice good hygiene
Limiting your exposure to illness by avoiding germs is key.
Wash your hands before eating or preparing food.
Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with the eyes or mouth.
Wash your hands for 20 seconds and scrub under your fingernails.
Cover your mouth and nose with a tissue when coughing or sneezing.
Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.
Staying healthy is more than just practicing a few good techniques when you don’t feel well. It involves regular exercise, healthy foods, and staying hydrated throughout the day.
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Cohen S, et al. (2009). Sleep habits and susceptibility to the common cold. DOI:
Eken A, et al. (2011). Ethanol inhibits antigen presentation by dendritic cells.
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Woods JA, et al. (2009). Exercise, inflammation, and innate immunity. DOI:
Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT Herbal Medicine, Complementary and Alternative Medicine.