Maryland Cannabis Physicians

2024-06-20

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How to Boost Your Immune System

 Stay up-to-date on recommended vaccines A strong immune system means taking advantage of the best leg up we have to protect ourselves from harmful illnesses: vaccines. 

1. Stay present It can be easy to fixate on questions like: What if? Why me? and What's next? But these questions can distract your mind from enjoying life and completing the tasks at hand. In fact, research shows that "a wandering mind is an unhappy mind." Rather than thinking about what isn't even actually happening right now, focus on what is happening. Your coffee is hot. This new playlist sounds fun. Your dog looks extra fluffy today.
2. This banana tastes perfectly ripened. Whether it's a sound, smell, taste or sight, focusing on physical sensations you're experiencing can help quiet your busy mind and ground you in the present moment.
3. Make time for exercise We all know that exercising regularly is an important part of maintaining a healthy weight, and you may also know that it benefits your heart.
4. But exercise also benefits your brain — supporting cognitive function, improving mood and reducing stress and anxiety. It's why the CDC recommends regularly being physically active. Physical activity stimulates the release of endorphins, which relieve stress.
5. It also stimulates the release of dopamine, serotonin and norepinephrine — which help regulate your mood. For instance, the serotonin boost you get from exercise can help improve your sense of well-being. In addition, exercise helps balance adrenaline levels in your body, which can reduce stress.
6. This means that regular exercise, even if it's just a 20 minutes a day, can help you cope with stress and improve your overall mental health. It's also a great way to feel a sense of accomplishment, as well as a healthy way to take control of your life during a time of uncertainty.
7. Eat healthy Your brain is one of the busiest organs in your body — and it needs the right kind of fuel to keep it functioning at its very best.
8. Eating well-balanced meals full of foods rich in vitamins, minerals and antioxidants can help improve your mood and promote cognitive function. A healthy diet includes plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.
9. Take note that processed foods, which can be high in refined sugars and saturated fats, are not on this list. Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses.
10. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs. “It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot,” says Dr. Chen Lin, an Allergy & Immunology doctor at Houston Methodist. 2. Maintain a healthy diet As with most things in your body, a healthy diet is key to a strong immune system.
11. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. “When your body has sufficient amounts of the micronutrients found in these foods, it helps to maintain your immune system homeostasis,” adds Dr. Lin.
12. These micronutrients include: Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin) Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach Zinc, found in oysters, red meat, poultry, beans, dairy products Magnesium, found in whole wheat products, nuts, seeds 3. Exercise regularly Physical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system. “Moderate-intensity exercise mobilizes immune cells outside of the bone into the bloodstream. It also helps moves immune cells already in the bloodstream into tissues,” explains Dr. Lin. “In this way, it enhances immune surveillance.” You can think of immune surveillance as a monitoring process of your immune system, with exercise helping immune cells be more efficient at detecting and reacting to infection. This means it's important to focus on staying active and getting regular exercise. (Related: Am I Exercising Enough?)
13. Hydrate, hydrate, hydrate Water plays many important roles in your body, including supporting your immune system.