In a study led by Dr. Rafael Harpaz of the U.S. Centers for Disease Control and Prevention, researchers found that 3% of adults in the U.S. population had aweakened immune system。
令人惊讶的是，最普遍的患病率是妇女，50岁和高加索人的人。
虽然我们众所周知，我们的胃肠道（GI）让我们营养，我们现在开始理解的是那么好gut healthkeeps us healthy in myriad ways. And if we have an unhealthy GI system, it can weaken our immune system and lead to chronic illnesses including Type 2 diabetes and cancer.
Thankfully, learning how to care for the immune system is pretty easy. You just need to know the right foods, herbs, and supplements to boost your immune system.
We want to help you get and stay healthy. Keep reading to learn how to use natural methods to help you boost your immune health.
How to Tell If Your Immune System Isn’t Healthy
There are signs that can tell us if our immune systems aren’t as healthy as they should be.
胃部不适
健康的肠道可以轻松加工食物并消除浪费。
An unhealthy gut experiences gas, constipation, heartburn, diarrhea, bloating.
A Diet High in Sugar, Salt, and Fat
Processed foods contain a lot ofsalt, sugar, and fat。在所有三个中吃饮食都会降低肠道中的好细菌。
Also, it can lead to weight gain, high blood pressure, and inflammation. Inflammation can cause diseases and even cancers.
Difficulty Sleeping or Constant Fatigue
Having an unhealthy gut can cause insomnia and poor sleep which can lead to chronic fatigue.
That’s because serotonin, the hormone affecting mood and sleep is produced in the gut.
Food Intolerances
Food intolerances are thought to be caused by the poor quality of bacteria in the gut.
然后难以消化那些触发的食物和恶心，腹痛，气体，腹胀和腹泻可能发生。
Chronic Inflammation
If left unchecked, a poor diet can also lead to chronic inflammation. That inflammation is now believed to be a leading driver of many serious conditions such as:
- Depression
- Alzheimer’s disease
- 心脏病
- 代谢综合征
Thankfully, even if you are sick or are just experiences symptoms of poor gut health, there are steps you can take to reverse the damage.
How to Care for the Immune System
您还应该尝试用大量的水果，蔬菜和全谷物吃饮食。并且不要坚持每周购买相同的食物。一种不同的植物饮食是最好的。
Choose Organic Foods
One way to begin reversing the damage of poor gut health is to start eating healthier foods. Eating organic fruits, grains, and vegetables, which are grown without using bioengineered genes (GMOs), synthetic pesticides, petroleum-based fertilizers, and sewage sludge-based fertilizers is one way to start.
You should also buy organic meat, eggs, and dairy products. This means that the livestock has access to the outdoors and was given organic feed.
在没有给予抗生素，动物副产品或生长激素的情况下也被提出。
Foods to Always Buy Organic
虽然吃有机成本更多，但你可以通过不得不生病省钱。如果您在预算中，就是top 12 foods你应该永远购买有机：
- 苹果
- Sweet Bell Peppers
- 黄瓜
- 芹菜
- Potatoes
- 葡萄
- 樱桃西红柿
- Kale/Collard Greens
- Summer Squash
- Nectarines (imported)
- 桃子
- 菠菜
- 草莓
- Hot Peppers
Since organic can get expensive, there are a few ways to save money without compromising your health.
Ways to Save Money While Eating Healthy
In the warmer months, most cities and small towns have farmer’s markets. They’re often cheaper than the grocery store and offer a wide variety of organic fruits and vegetables.
合作杂货和社区支持的农业农业
You can join a natural foods co-op. While there’s an annual fee, you can save money throughout the year since they offer lower prices to their members.
Community-Supported agriculture (CSA) farms let you purchase shares of produce in bulk which are produced from a local farm.
在赛季购买
Check which fruits and veggies are in season. You’ll find they’re cheapest and freshest.
Shop Around
做一些研究，以了解哪家商店为有机食品提供最优惠的价格。大多数商店还可以在线和离线使用优惠券，您可以使用额外的节省。
Organic Doesn’t Always Mean Healthy
Always read the backs of labels rather than the front. The front label is a marketing ploy while the back label tells the truth of how much sugar, fat, salt, and calories are in the food product.
Also, some of these products use chemicals or other types of unhealthy ingredients in their pre-packaged foods.
用于免疫系统的草药
草药也有帮助提升您的免疫系统。
You can drink them as tea or eat them in your food.
The Best Herbs for the Immune System
Here is a list of herbs to help boost your immune system:
- Echinacea
- 果树
- Astragalus
- Andrographis
- Chamomile
- Fennel
- 姜
- 薄荷
- Plantain
- Turmeric
Garlic is also known to help improve your gut health. Be sure to add it to all your recipes for added flavor and to promote good health.
免疫系统补充剂
Eating right may not be enough to help improve your immune system. Especially if you have a chronic illness.
Adding supplements to your diet can help you make sure that you’re getting all the nutrients you need.
The Best Supplements to Use
Here are some of the best supplements for your immune system:
- 维生素B.
- 维生素C
- 维生素D
- 维生素E.
- Folic acid
- Iron
- 硒
- 锌
银也是一个很棒的补充采取。它杀死了细菌和病毒，并为您的免疫系统提供了其他福利。
Go Green
If you’re looking for other ways for how to care for the immune system, try going green. Not only does it help the planet improve its health, but yours as well.
您投资的绿色产品和服务越多，其他公司就开始遵循绿色趋势。这对我们所有人都有好处。
We want to help you learn how to go and stay green. Keep coming back to read our latest tips on how to go green.
