Your body is one tough cookie, fighting off illness, staying functional, and being an overall well honed machine. Although it works very well through its own measures even without you paying super close attention to how, it does need help sometimes in building up its defenses. Here are some ways that will boost up your immunity:

1. Enjoy yourself.

Listening to your favorite music, hanging out with friends, and laughing a lot releases the body chemicals and anti-bodies that keep your body healthy and happy. Thinking positively also has the same effect, so trying to keep a bright outlook and cheerful mood will increase your chances of staying healthy.

2. Stay well rested!

Getting a good night’s sleep does more than help you keep bleary eyes at bay, it helps your body to fight off illness and remain balanced. Your skin fares better, mind becomes more focused, and the body works at its best!

3. Get outside.

Fresh air really does a body good! Walk your dog, play touch football with friends, chase your children around the park, just get out and enjoy the fresh air and get some exercise. These activities will not only help your weight stay stable, but will hinder the onset of illnesses because your body’s defenses will be stronger.

4. Eat right.

Having a balanced diet is your body’s best bet at functioning to optimal levels. Lemons and other citrus fruits are fantastic for the immune system, so adding oranges, grapefruits, and more to your diet will give you a tart kick to the day but also build up your immunity. Proteins are also useful for a stable diet and strong immunity as they supply important fuels to the body. Herbal supplements, teas rich in antioxidants, and leafy greens also create balance.

5. Stop smoking/drinking coffee.

Coffee can lead to dehydration and smoking is known to cause a plethora of harmful effects on the body, so stopping both habits will cause a surge in immunity boosting chemicals. Smoking suppresses white blood cells and the caffeine in coffee can deplete needed minerals! Increase water intake if you must have some caffeine.

A healthy body can be fully yours if you take the steps needed daily to boost up your immunity. Treat your body right and it will last you for as long as you live!

Training your body into a well honed machine is a task that requires major attention to detail when it comes to nutrition and a fitness regimen.  There are foods that work for maintaining a lean physique, foods that fuel you for a long game or for endurance, and foods that help to pack on muscles if that is the desired outcome.  Just what are these needed foods?  Let’s look at some now!

1. Almond Butter

This food is great for endurance and awesome as a healthy substitute for peanut butter.  Eaten on toast or with bananas, it is packed full of calcium, potassium, fiber, and protein.

2. Dairy products (cheese, milk, yogurt)

These have a great amount of calcium, which forms strong bones that in turn aren’t as susceptible to injury or being broken.  Don’t consume this right before an event, it’s more something to have as a part of your daily diet so that you can reap the benefits.

3. Salmon

Omega fatty acids from this fish will protect your cardiovascular health for athletic events and burns excess fat while maintaining your muscles.  As a rich source of protein, it will fuel your body just right for a race without making you sluggish!

4. Vegetables rich in iron

Having the right balance of iron within your system will pump energy throughout your body and restock the iron that is depleted from your body while exercising.  Stamina is amped up while fatigue is diminished by consuming vegetables such as chick peas, broccoli, and spinach, all of which contain great amounts of iron.

5. Bananas

Potassium speeds up recovery when working out and not having enough in your system could lead to muscle cramps but be sure not to over indulge in potassium because it can lead to a heart attack.

6. Oatmeal

By eating oatmeal before a sporting event, an athlete would get a surge of energy from the complex carbohydrates and because it is easily digestible, it wouldn’t slow down the body.

7. Quinoa

Packed full of nutrients, this is considered to be a powerful super food!  Athletes have been using it since ancient times in order to fuel the body for endurance.  The reason that it is called a super food is because it contains protein, calcium, magnesium, zinc, and iron along with all 9 essential amino acids!

For anyone trying to race, compete, or do anything at all athletic, these aforementioned foods will have you in great shape and are perfect for building up a well maintained physique.