How to Improve your Immune System

Your lifestyle can affect how well your immune system can protect you from germs, viruses, and chronic illness.

Replacing bad health habits with good ones can help keep your immune system healthy. Check this list to see where you could use some improvement.

1. You’re short on sleep.

Not getting enough sleep can lead to higher levels of a stress hormone. It may also lead to more inflammation in your body.

Although researchers aren’t exactly sure how sleep boosts the immune system, it’s clear that getting enough – usually 7 to 9 hours for an adult – is key for good health.

2. You don’t exercise.

Try to get regular, moderate exercise, like a daily 30-minute walk. It can help your immune system fight infection.

 If you don’t exercise, you’re more likely to get colds, for example, than someone who exercises. Exercise can also boost your body’s feel-good chemicals and help you sleep better. Both of those are good for your immune system.

3. Your diet is off.

Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.

Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.

Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup. If you do come down with a cold or the flu, a bowl of chicken soup can help you get well faster, one study shows.

Some mushroom varieties — such as reishi, maitake, and shiitake — may also help your immune system.

4. You’re always stressed.

Everyone has some stress; it’s part of life. If stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases.

Chronic stress exposes your body to a steady stream of stress hormones that suppress the immune system.

You may not be able to get rid of your stress, but you can get better at managing it.

• Learn to meditate.
• Slow down.
• Connect with other people.
• Work out to blow off steam.

Counseling is a big help, too.

Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function.

People who meditate regularly may have healthier immune system responses, some studies show. In one experiment, people who meditated over an 8-week period made more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response 4 months later.

5. You’re too isolated.

Having strong relationships and a good social network is good for you.

People who feel connected to friends – whether it’s a few close friends or a large group – have stronger immunity than those who feel alone, studies show.

In one study, lonely freshmen had a weaker immune response to a flu vaccine than those who felt connected to others.

Although there are many other things that affect your health, making meaningful connections with people is always a good idea.

Laughing is good for you. It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.

Just anticipating a funny event can have a positive effect on your immune system. In one study, men were told 3 days in advance that they were going to watch a funny video. Their levels of stress hormones dropped.

http://www.webmd.com/

Overview of Type 2 Diabetes

Type 2 diabetes, once called non-insulin-dependent diabetes, is the most common form of diabetes, affecting 90% to 95% of the 26 million Americans with diabetes. 

Unlike people with type 1 diabetes the bodies of people with type 2 diabetes make insulin. But either their pancreas does not make enough insulin or the body cannot use the insulin well enough. This is called insulin resistance When there isn’t enough insulin or the insulin is not used as it should be, glucose (sugar) can’t get into the body’s cells. When glucose builds up in the blood instead of going into cells, the body’s cells are not able to function properly. Other problems associated with the buildup of glucose in the blood include:

• Damage to the body. Over time, the high glucose levels in the blood can damage the nerves and small blood vessels of the eyes, kidneys, and heart and lead to atherosclerosis, or hardening of the arteries that can cause heart attackand stroke.
• Dehydration. The buildup of sugar in the blood can cause an increase in urination, causing dehydration.
• Diabetic coma (hyperosmolar nonketotic diabetes coma) When a person with type 2 diabetes becomes very ill or severely dehydrated and is not able to drink enough fluids to make up for the fluid losses, they may develop this life-threatening complication.

Type 2 Diabetes on Children

More and more children are being diagnosed with type 2 diabetes. Find out about type 2 diabetes symptoms in children, the diagnosis, and the treatment of type 2 diabetes in childhood. If your child is at risk for childhood diabetes, it’s important to learn specific self-care tips to help prevent diabetes.

For more detail, see Type 2 Diabetes in Children.

Who gets Type 2 Diabetes?

Anyone can get type 2 diabetes. But those at highest risk for the disease are those who:

• Are over 45
• Are obese or overweight
• Have had gestational diabetes 
• Have family members who have type 2 diabetes
• Have prediabetes
• Don’t exercise
• Have low HDL cholesterol or high triglycerides
• Have high blood pressure
• Are members of certain racial or ethnic groups

What causes Type 2 Diabetes?

Although it is more common than type 1 diabetes, the causes of type 2 diabetes are less well understood. It is likely caused by many things.

Type 2 diabetes can run in families, but the how it’s inherited is not known.

 

Source: http://www.webmd.com

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