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3 Ways to Immune Your System

The Institute of Medicine (USA) Committee on Medicine and Sleep Research stated in a study that approximately 70 million Americans have sleep problems that interfere with their daily routine. If you're one of those people who don't get a full night’s sleep on a regular basis, you may be at risk for various physical and mental problems.

If you’re sleep deprived, you may suffer from a decrease in the overall blood flow to your brain, which may disrupt your reasoning, memory, and concentration. Insufficient sleep will also weaken your immune system and make you more vulnerable to infections and diseases. Getting enough sleep every night can enable your brain to function at an ideal level and strengthen your overall immunity.


3 Ways to Improve Your Immunity System

    1. Foods to Strengthen Immunity

      Maintaining a balanced diet is a commonsense way to improve your general well-being. While there's no particular food that can magically eradicate disease, certain nutrients strengthen your immune system, which protects your body from germs. Some of the vitamins and foods that help preserve immune health are. 
      • Vitamin C-rich foods such as bell peppers, kiwi fruit, strawberries, broccoli, Brussels sprouts, cabbage, and citrus fruits
      • Vitamin E-rich foods such as almonds, peanuts, hazelnuts, and sunflower seeds
      • Zinc-rich foods such as oysters, crab, lean meats, grass-fed poultry, and chickpeas
      • Selenium-rich foods such as broccoli, sardines, tuna, Brazil nuts, and barley
      • Garlic, ginger, turmeric, spinach, nuts, and other legumes
      • Active omega-3 fatty acids (EPA + DHA) in salmon, tuna, and other cold-water fish


      Physical exercise is probably the most important thing you can do to keep your brain healthy. Exercise can improve the flow of blood and supply of beneficial nutrients to the brain, increase the level of dopamine, and activate the generation of new nerve cells that enable the brain to self-regulate and calm down, which can contribute to quality sleep.

      Doing 30 minutes of aerobic activity per day can improve your blood circulation and can help to strengthen your immune system. Good circulation increases the distribution of vitamins to your bone marrow, spleen, and other immune organs. Better circulation also helps eliminate waste products from the body and distribute the hormones that keep the immune system healthy and active.

    3. Quality Sleep

      Quality sleep strengthens the immune system, while sleep deprivation can lower your immunity. Although the minimum level of sleep required varies from person to person, recent research suggests that adults should try to get an average of seven to nine hours of sleep each night. Those with a weakened immune system should get much more sleep.

      It’s important to get high-quality sleep in order to maintain good health. If you have good habits, such as avoiding caffeine later in the day and getting regular exercise, but still have trouble sleeping, a safe, scientifically-formulated dietary supplement can provide the relaxation you need.

      You should also identify the stressors in your everyday life. Stress can depress your immune system and, in turn, your ability to achieve deep sleep. High levels of anxiety can cause an immune response that prevents you from getting the quality sleep that you need to feel rested. Try to read or take a nice bubble bath before you get into bed.

Vitamins for Good Sleep

While de-stressing and following a healthy lifestyle can restore disrupted sleep patterns, these 10 vitamins can also help you achieve uninterrupted sleep.

  • Vitamin D

Vitamin D, also called the “sunshine vitamin,” is believed to affect both the quality and quantity of sleep. Some studies have shown that vitamin D deficiency is associated with difficulty sleeping and sleep deprivation.
Although the body gets most of its vitamin D through exposure to sunlight, it can also get small amounts from oily fish, egg yolks, and fortified foods.

  • Melatonin

Melatonin is a hormone that is naturally produced in the body. It helps establish sleep and wake cycles. Melatonin production is regulated by light; levels usually increase and stay high at night, and drop off in the morning.
Small quantities of melatonin are present in foods like grain, fruit, and vegetables. It is also available as a supplement. It’s used to treat jet lag and insomnia.

  • Iron

Iron deficiency can result in restless leg syndrome, an urge to constantly shift the legs that makes it hard to fall asleep. Iron-deficient women appear to experience far more sleep problems. Iron-rich foods include liver, nuts, dark chocolate, beef, lamb, beans, whole grains, and dark leafy green vegetables. Iron supplements are also available.

  • Magnesium

Magnesium is known for its ability to alleviate insomnia. It helps relieve stress and promote relaxation when you’re preparing for sleep. One study found that magnesium can be found in foods like dark leafy greens, nuts, seeds, fish, beans, and whole grains. It blocks the production of the stress hormone cortisol, which can keep you awake.

  • B Vitamins

Studies indicate that adequate levels of vitamins B3, B5, B6, B9, and B12 can help you achieve restful sleep. They help control the amount of the amino acid tryptophan, which allows the body to produce sleep-inducing melatonin. There are several vitamin B12 supplements available in the market. Vitamin B is present in many foods, including fortified foods.

  • Valerian

The ancient Greeks and Romans used valerian as a sedative and anti-anxiety treatment. Valerian root is believed to boost the amount of GABA (gamma-aminobutyric acid), a brain compound that prevents the transmission of nerve impulses. If used for a prolonged period of time, valerian may help you fall asleep faster and may eventually improve the quality of your sleep.

  • Vitamin E

Vitamin E is an antioxidant that helps fight restless leg syndrome, making it easier to fall asleep. Research has shown that taking vitamin E can help alleviate hot flashes and night sweats in menopausal women and improve their quality of sleep. It is present in fish and in many plants, including dark leafy greens, nuts, seeds, and berries.

  • Theanine

L-theanine is a special green tea amino acid and natural relaxant that can increase sleep duration and sleep quality in children and adults. Recent studies show that theanine, which is available as a supplement, is not a sedative. This natural substance greatly improves the quality of sleep through its relaxing effects.


Doctor's Advice:

"You actually don't want your immune system to be stronger, you want it to be balanced. Too much of an immune response is just as bad as too little response," says Dr. Suzanne Cassel, an immunologist at Cedars-Sinai


Final Thoughts

It’s surprising to learn that the immune system interacts directly with the brain while we are sleeping. By getting enough sleep, eliminating stress, and taking certain supplements, you can bolster your immunity and get a good night’s sleep in no time.

Following a healthy diet is also part of the program. While we can get most of the vitamins we need from our daily food intake, many are available in the form of supplements, too. GNA Naturals has the best vitamin supplements