21 steps to a stronger immune system.

1.      Get enough protein: make sure you eat plenty of protein as it is the most important component of white blood cells. You can get protein from meats, fish, cheese, eggs, and milk. 

2.      Add the right fats to your diet.  Saturated fats should be avoided as they increase the risk of heart disease. Unsaturated fats on the other hand aid absorption of fat-soluble vitamins in the body and thus should be added to your diet. Unsaturated fats are found in corn, sesame, safflower, soybean, and cottonseed oils. 

3.      Don’t consume carbohydrate in excess. Taking in the appropriate amounts carbohydrate is helpful but excessive consumption will result in lower levels of T-lymphocytes (and thus lead to lower immune responses).

4.      Consider adding other immunity-boosting foods into your diet. These foods include Garlic, Ginger, Almonds, Kale, Navy beans, Reishi mushrooms, Blueberries and raspberries, Yogurt, Green, Matcha, and Tulsi teas.

5.      Eat antioxidants. Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. They include Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.

·         Beta Carotene is found in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn, and carrots.

·         Vitamin C is found in berries, broccoli, nectarines, oranges, strawberries, bell peppers, tomatoes, and cauliflower.

·         Vitamin E is found in broccoli, carrots, nuts, papaya, spinach, and sunflower seeds.

·         Zinc is found in oysters, red meat, beans, nuts, and seafood.

6.      Be careful of the "immune-boosting" products you take. Increasing the number of certain "good" cells in your body can increase the risk of stroke. The best thing you can do for your immune system is to live a healthy daily lifestyle and get proper and timely medical treatment for illnesses and infections.

7.      Increase your Zinc intake: a deficiency of this mineral can result in a weaker immune system. You can get zinc from meat, fish, and milk. Supplements are also available, but you should consult your doctor before taking them regularly.

8.      Make sure you are getting enough copper (not too much or little). Copper plays a very important role in metabolic and immune function but too much copper can cause it to act as a pro-oxidant in your body, and in larger quantities of it may contribute to the development of Alzheimer's disease. As such, you should exercise caution and be sure to check with your doctor before increasing your copper intake. In the real sense you only need a very small amount of copper to be healthy (the total amount of copper in a healthy human body is only around 75-100 milligrams. You can get copper from organ meats, leafy green vegetables, and cereals.

9.      Get enough vitamin C. Vitamin C increases your white blood cell count and enhances the cells' effectiveness and prevents the destruction of existing white blood cells. In addition to supplements, you can get vitamin C from oranges, berries, and most citrus fruits.  

10.  watch  vitamin A levels. Vitamin A helps your immune system to function more efficiently. In addition to supplements, you can get vitamin A from carrots, tomatoes, chilis, and squash.

11.  Take vitamin E. Vitamin E is an antioxidant, and is beneficial for your skin and eyesight. In addition to supplements, you can find vitamin E in olive oil, nuts, and some fruits and vegetables. 

12.  Try other natural remedies.  Echinacea, ginseng, aloe vera, and green tea are all said to boost your white blood cell count.

13.  Consider colostrum supplementation. If you have a weak immune system colostrum powder containing immunoglobulin is a convenient option since it is available over the counter (without a prescription) in the form capsules for oral consumption. A month of consumption is adequate every five years for most people.

14.  Talk to your doctor about immunoglobulin injections. If you have an especially weak immune system, you may need intravenous injections of immunoglobulin (polyvalent IgG antibodies) extracted from donor human blood. This is always by a doctor's advice and only if you have primary immune deficiencies, autoimmune diseases, severe inflammatory diseases, or acute infections.

15.  Eat a healthy diet: Making healthy food choices on a daily basis is one of the best ways to maintain your cardiovascular health, improve your energy levels, and keep your muscles and bones strong. A healthy diet should be high in fruits, vegetables, and lean proteins and low in excess sugar, fat, and alcohol. Consult your doctor before beginning any new diet regime particularly if you have a pre-existing medical condition.

16.  Exercise regularly. Getting enough exercise improves your cardiovascular health, and greatly reduces the likelihood of certain chronic diseases.. Exercise increases the flow of blood through different parts of the body, and it increases the body's excretion of harmful metabolites, helping your immune system function properly, and may even decrease your chances of developing heart disease, osteoporosis, and cancer.

Children and adolescents aged 6-17 should get 60 minutes of exercise per day. Most of this time should be spent doing aerobic activities, while the rest of the time should be spent doing muscle-toning activities. Adults aged 18-64 need at least 150 minutes (2 hours and 30 minutes) of aerobic exercise each week and at least two days per week of muscle strengthening activities like lifting weights. Older adults aged 65 or older with no existing medical conditions should do at least 150 minutes (2 hours and 30 minutes) of moderate exercise like brisk walking, and two or more days of muscle strengthening exercises. Consult your doctor before beginning any new exercise regime particularly if you have a pre-existing medical condition.

17.  Be hygienic: Taking the proper precautions can help prevent the onset and spread of infections or other illnesses.

·         Wash your hands regularly with soap and water.

·         Shower daily.

·         Brush your teeth twice a day, and floss every night. This will help prevent the gum disease Gingivitis.

18.   Stop smoking.

19.  Drink enough water.

20.  Limit alcohol consumption.

21.  Sleep for at least six to eight hours a night.

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