These eight ways to prevent chronic disease - diabetes, obesity, cancer, cardiac disease, arthritis – will boost your immune system naturally. Dr Duke Johnson’s tips for staying healthy are based on the science of nutrigenomics and are effective even if a chronic disease runs in your family.
“A genetic predisposition doesn’t mean you have to get [a chronic] disease,” says Dr Johnson. “Family genes are but one risk factor. A far larger culprit is chronic inflammation–the common cause of all chronic diseases. Fortunately, chronic inflammation is something we can control.”
To learn more about strengthening your health naturally, read Boost Your Immune System Naturally: A Lifestyle Action Plan for Strengthening Your Natural Defences.
And, here are Dr Johnson’s eight ways to prevent chronic disease by lowering inflammation…
How to Boost Your Immune System Naturally and Prevent Chronic Disease
1. Reduce all your risk factors for chronic disease. People often think if they quit smoking, they can stay overweight. Or if they reduce their cholesterol, they don’t have to worry about improving their heart health. Not true! You need to learn the risk factors for the chronic disease that runs in your family, and chip away at each and every one of them. Every risk factor is related to chronic inflammation, so until you get rid of all of them, you still live with that chief disease-causing culprit.
2. Exercise for at least 15 minutes a day . Exercise fads are frustrating, because their promoters sell people on the idea that they need to try every new time-consuming, expensive trend that comes along. You don’t need to do the latest trendy exercise workouts to prevent chronic disease! Instead, find something you love to do – belly dancing, walking, or gardening – do it with a passion.
3. Pay attention to the mind-body connection. Happy and hopeful people are generally more physically healthy and live longer than the perennially depressed, angry, fearful, and pessimistic. To prevent chronic disease, pursue activities and people that lift your spirits! Keep your mind, spirit, and attitude positive.
4. Get enough sleep at night. Many biochemical reactions that occur during sleep are necessary for both physical and mental health. Chronic sleep deprivation can lead to a shorter lifespan, and is associated with chronic increased inflammation — which leads to chronic disease. To boost your immune system naturally, sleep for seven or eight hours every night (that appears to be best for the majority of adults). If you have problems falling asleep and sleeping all night long, learn about natural sleep remedies.
5. Get good medical care. Become a more resolute and informed participant in your own health care. Get regular checkups. To prevent chronic disease, find a physician who values preventive medicine and natural health.
3. Focus on good macronutrition. Good macronutrition consists of eating the right types and percentages of the nutrients that make up most of our nutritional intake by weight–carbohydrates, fats, and proteins. Ideally, your range should be 45-65% carbohydrates, 20-35% fats, and 10-35% proteins.
4. Don’t forget about micronutrition! To boost your immune system naturally, make sure you get enough micronutrients, including vitamins, minerals, and phytonutrients (active nutrients found in plants, such as lycopene). A vast body of research clearly points to the need for supplementation for virtually everyone living in the developed world.
8. Keep your environment as healthy as possible. Take measures to avoid air pollution — both outside and inside your home and office — and unhealthy water. Keep your body clean will help prevent chronic disease.
If you have any questions or thoughts on these eight ways to boost your immune system naturally and prevent chronic disease, please comment below…
Duke Johnson, MD, is an internationally known medical researcher and authority on chronic diseases, a health educator and speaker, and author. He has been the Medical Director for the past 12 years at Nutrilite Health Institute.
I'm glad you're here! My name is Laurie Pawlik-Kienlen; my husband Bruce and I live in Vancouver, BC with our critters. We can't have kids, and are learning to accept whatever life brings - both good and bad. I have an MSW (Master of Social Work) from UBC, and degrees in Education and Psychology. I hope you say hello below - I can't give relationship advice, but writing can bring you clarity and insight.