Fortifying Your Natural Defense System...
SO, WHAT IS THE IMMUNE SYSTEM?
"The immune system is made up of specialized cells, proteins, tissues and organs in the body that work together to help keep the body healthy.1
The immune system doesn’t have one centralized location in the body like the heart or the brain. Instead, the immune system is a complex system of organs, tissues, and cells located throughout the body.. This includes the thymus, bone marrow, spleen, tonsils, lymph nodes, and adenoids."
WHY DO YOU NEED A HEALTHY IMMUNE SYSTEM?
"A healthy immune system protects your body from invaders, otherwise known as antigens, like bacteria and viruses, by preventing them from entering. Should any of these antigens make their way into the body, a healthy immune system is built to destroy them before they reproduce."1
Our health is everything. It's literally the most important resource we have. Without it, simply functioning through a normal day can be a real challenge. Our busy lifestyles can become so demanding and overwhelming, that we can easily get run down-even to the point of severe adrenal fatigue.
Let's discuss 5 main immune boosting topics to enhance your wellness journey.

"No doctor has ever healed anyone of anything in the history of the world. The human immune system heals and that's the only thing that heals." - Bob Wright
Spend Time Outside
Studies prove that the T-cells in our bodies help to fight off infections. Sunlight energizes and strengthens those cells; and is also a vital source of Vitamin D, which is a "key for biological processes to take place in the body. Its benefits include:
supporting healthy bones
managing calcium levels
reducing inflammation
supporting the immune system and glucose metabolism." And in addition, being outside provides so many other health benefits, such as fresh oxygen, mental restoration and a refreshed perspective to name a few.
Even 20 minutes a day provides enough beneficial therapy for reducing stress, boosting our mood and immune system.

"A lack of restful sleep disrupts the body's innate balance, weakens our immune system, and speeds up the aging process." ~ Deepak Chopra
2. Proper Sleep
When we have less sleep than we need ( ideally 7 to 8 hours per night ) or no sleep at all, then we are sleep deprived. For many, this isn't a big issue, however, long term sleep deprivation can cause serious health issues, such as reduced immune function, increased inflammation, cognitive function, impaired memory and declining health risks.
Positively, proper sleep and rest provides a multitude of overall well-being benefits.
It's so important not to disregard a consistent pattern of adequate sleep if possible, because your physical and mental recovery depends on it.
Reduced stress, muscle growth and repair, improved immune system, increased energy, enhanced cognitive function and mood are all strengthen through sleep.

"As with most physical activity, yoga helps boost your immune system. However, it also stretches and strengthens your body simultaneously, while also balancing your mind and spirit. It benefits the whole human. ~Jennifer Nettles
Exercise
"Exercise benefits your body in a number of ways, and boosting your immunity is just one of those. But there is one important caveat: The frequency, duration, and intensity of your workouts matter.
Research shows that when it comes to boosting your immunity, moderate-intensity exercise is best. In general, exercising at a moderate to vigorous intensity for 60 minutes or less is optimal for the immune-boosting benefits of exercise. If you do this daily or almost daily, your immune and metabolic systems continue to strengthen, building on previous gains.
On the other hand, prolonged high intensity training — especially without appropriate rest between sessions — can suppress your immune system .
This is an important consideration if you’re a competitive athlete or are training for an endurance events like a marathon. In those cases, take extra care to give your body ample recovery time."
Being active most days of the week is an excellent goal to benefit your overall health and well-being. It’s also a great place to start if you want to work toward boosting your immune system."

“To change our eating habits, we must learn to eat mindfully, being more aware of chewing and tasting what we eat so that the brain can register the incoming nutrients.” – John M. Poothullil
Nutrition & Supplements
Staying well nourished with fresh fruits and vegetables, nuts and seeds, herbs, spices and teas for optimal immune support play an important part in overall health and immune function in the body by providing vital nutrients your body needs on a cellular level.
"Fresh foods can provide our bodies with the nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible."
(If you're looking for nutritional superfood recipes that boost your immunity, I recommend Everyday Health for 22 Recipes That Can Strengthen Your Immune System.)
"A few key micronutrients have been identified as critical for the growth and function of immune cells." Jamie Pronschinske, RDN, CD at Mayo Clinic Health System explains; including:
Iron
Iron is a component of enzymes critical for immune cell function. Sources include red meat, beans, nuts and fortified breakfast cereals.
Vitamin A
Vitamin A helps protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Sources include orange and red fruits, and vegetables like carrots, apricots and bell peppers.
Vitamin C
Vitamin C stimulates the formation of antibodies, and the production, function and movement of white blood cells. Sources include citrus fruits like oranges, grapefruit, strawberries and tomatoes.
Vitamin D
Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens. Sources include sunlight; fatty fish, like salmon; egg yolks; and fortified dairy.
Vitamin E
Vitamin E works as an antioxidant to protect the integrity of cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetables oils and peanut butter.
Zinc
Zinc is needed for wound healing and supports immune response. Sources include meats, whole grains, milk, seeds and nuts.
It's advised that people obtain the nutrients above from food rather than supplements, as foods contain more health-promoting benefits. For most, a balanced diet will supply adequate amounts of nutrition to maintain a strong immune system. However, certain populations, like pregnant people, the elderly and those who are critically ill, cannot eat a variety of nutritious foods or have increased nutrients needs. In these cases, vitamin and mineral supplements can help fill in the nutritional gaps."

"Your sexuality is god's love letter to you, a miracle of biological engineering that could have been devised only by a mind of vast and humorous generosity, a mind that knew the pain and the sense of confinement earthly beings would feel and wanted to make sure you might always have glimpses of heaven." -Jalaja Bonheim, from "Aphrodite's Daughters"
Sexual Health
Sexuality is a part of life. And not only for reproduction purposes. A healthy sex life can contribute to your overall well-being, happiness and quality of life. Mainly due to the physical connection and emotional benefits that it provides, such as;
increasing libido
reduced stress
lowering blood pressure
burning calories
increasing heart health
strengthening muscles
reducing risk of heart disease, stroke, and hypertension
But how does Sex boost your immune health?
During intimacy, your body releases these powerful hormones:
Endorphins: Create feelings of intimacy and relaxation.
Oxytocin: Known as the "love drug," it increases feelings of happiness and positive emotions.
Dopamine: Also known as the "feel-good hormone."
Vasopressin: A bonding hormone.
Estrogen, testosterone, and progesterone: Responsible for various aspects of sexuality.
Serotonin: Which helps stabilize your mood and well-being. And helps other systems in your body to function productively.
All of these favorable hormones aid in producing natural energy plus immune system composition and function.
Additionally, proven research suggests that "Frequent sex (one to two times a week) has been found to increase the amount of immunoglobulin A (IgA) in the system, which is an indicator of a stronger immune system. In addition, deep relaxation that results from lovemaking stimulates the immune system. Oestrogen, the main female sex hormone, broadly stimulates immune system activity, while the main male equivalent, testosterone, weakens it."
Thank you for reading! If you've found this blog helpful, please consider subscribing to our email list so you won't miss out on future wellness topics from Friction Intimates.
Loved the article and how important a healthy sex life is for us to have optimal health.