While boosting your immune system may not sound as good as the latest fat-shredding workout, it’s certainly key to long-term health, and of course, reducing the risk of catching a common cold or flu.

Although most people are only aware of the immune system when they are fighting off a cold, it is, in fact, an essential part of our daily lives for much more than just defence against infection.

For the fitness enthusiast or bodybuilder, the immune system plays a key role in cellular repair and most importantly, helping to keep us germ- and illness-free when we train – a time when, temporarily, your immune system is actually weakened, and you are more susceptible to illness.

The immune system is comprised of several biological cell types and systems which protect against a wide variety of illnesses and disease. It acts as your body’s natural defence system against ‘pathogens’, which can be anything from viruses to worms which attack your body’s tissues and cells. That’s why it’s vital to keep your immune system working optimally to ensure you can train harder and stay disease-free.

Here are 2 scientifically-proven ways you can boost your immune system…

Consume High Antioxidant-Based Foods
Nearly everyone is familiar with the links between Vitamin C and colds or flu. The reason that Vitamin C can be beneficial is because it’s an antioxidant, which is a broader term encompassing several nutrients that play a key role in your body’s immune and defence system. However, while antioxidants do regulate the immune system, they may be beneficial or detrimental depending on the circumstances or body’s requirements.

Antioxidants are obtained from a variety of food sources, including:

| Berries, such as cherries and blueberries,
| Dark chocolate and Pecans
| Artichoke and Coffee
| Kidney beans
| Green tea and Apples
| Vegetables such as tomatoes and greens and Oily fish

On a daily basis, antioxidants play an important role in reducing cell death, which over the long term helps us live longer, reduces the signs of ageing and fights off diseases such as cancer.
For a bodybuilder, or anyone who’s training, antioxidants play a crucial role in cell repair, reducing muscle damage and aiding in general growth after the workout. However, a word of caution – antioxidants are a double-edged sword in muscle growth and consuming too many may inhibit anabolism

Improve Your Gut Health

Your gut health is quickly becoming a centre of attention for disease risk, fat loss and muscle growth.
New research is constantly emerging to show how your gut health affects fat metabolism/storage and muscle protein synthesis, adds new muscle, impacts sports performance and affects many other aspects of health and disease. If you work hard to improve and repair your gut, you’ll have an easier time achieving your fitness, physique and health goals.

For your immune system and illness, around two-thirds of your body’s entire immune cells are found in the gut walls. Your gut also plays an important role in metabolising bodily toxins and acting as a natural detox system for the body.

There are numerous ways to improve your gut health. By doing so, you have more chance of staying disease- and illness-free, while also having an easier time to lose fat and add muscle.Here are a few key methods that further emphasise the importance of a healthy lifestyle and diet.

• Reduce stress and excessive cortisol by making positive lifestyle alterations, meditating, sleeping more, reducing processed food intake and possible adding in supplements such as phosphatidylserine.

• Reduce your exposure to carcinogens and environmental toxins by choosing BPA-free products, natural cosmetics and beauty products.

• Exercise on a regular basis.

• Reduce inflammation, which increases your unhealthy gut bacteria.

• Use pre- and probiotics to improve your healthy gut bacteria.

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