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 partnering up with a special service
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getting compensated if you decide to try 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 www.imtcva.org 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