Energy, vitality for men

Inside your body there is an amazing protection mechanism called the immune system. It is designed to defend you against millions of bacteria, viruses, toxins and parasites that would love to invade your body. The human immune system is extraordinarily robust — it isn’t easy to push off base. 
To keep your immune system fully operational make sure you can answer “yes” to the seven questions that follow.
Here are seven ways to keep your internal army fighting fit. 
Are you eating enough kilojoules?
Why it’s important: it takes energy to form antibodies and dispatch them to the front lines when germs invade.
“The test to see if you’re eating enough kilojoules, weigh yourself (without clothes) in the morning,” says nutr-itionist Dr Christopher Mohr. “Unless you’re on a weight-loss programme, your body weight shouldn’t fluctuate more than a kilogramme in either direction in a given week.
“The solution: if you’re losing weight, slowly add healthy foods such as fruit, vegetables and mixed nuts to your diet,” says Mohr. “If you’re gaining, cut back on your portions. Don’t skip meals.”
Dietary variety is vital.  Researchers have found that even if you eat very little fruit and vegetables, you can maximise the benefits of what you do get in by making sure you eat at least five different colours of produce a day.
Are you getting enough sleep?
Why it’s important: Insufficient sleep suppresses the immune system.  If it’s excessive, it might be messing with your sleep patterns and sabotaging your imm-une system.
Studies show that caffeine suppresses the functions of key immune agents, such as lymphocytes and T-cells.  More than four cups of regular coffee a day is probably enough to give your immune system an unwelcome jolt.
Are you getting enough of the right fuel?
Why it’s important: the amino acid called glutamine is like high-octane fuel for your im-mune cells. “Glutamine comes from foods with protein. If you’re not eating enough of those, your body will borrow from skeletal muscle, especially if you’re working out,” says Dr Jose Antonio, a sports scientist and CEO of the International Society of Sports Nutrition.  In one study, marathon runners who took glutamine had less chance of developing upper-respiratory infections after racing.  The test: Are you working out regularly? If so, keep it up – but down some glutamine. The solution: After exercising, try taking five to 15g glutamine powder.
Do you have the stomach for a strong immune system?
Why it’s important: a chronically inflamed gut may play a role in everything from heart disease to cancer. The test: Often feel a burning sensation in your stomach? The solution: Mohr recommends eating a daily helping of yoghurt, which helps lay down healthy bacteria.  And if you do happen to get sick don’t stop spooning down the yoghurt. 
Hospital patients, especially long-term ones, are particularly vulnerable to being infected by the bacteria.
Did you get a flu shot?
Why it’s important: To boost your immune system, start with lifestyle changes. Rely on medical science only as needed — like when it’’s time for a flu shot.  The test: Shots aren’t necessary for everybody, but if you have respiratory problems, heart problems or asthma, you definitely need protection from something as virulent as the flu.
The solution: Should you fall into any of these categories, by all means get inoculated. Even if you don’t, it’s still not a bad idea to go for a shot every year or so, just to boost your immunity.
Does your bodyhave what it needs to repair itself after exercise?
Why it’s important: Working out sends free radicals scurrying aro-und to clean up all that cellular debris. Free radicals play an important role in immune function, fighting bacteria and viruses. The key to this is what you swallow after you sweat.
The test: if some or all of the following apply, you’re not sleeping or eating enough (or both) for the amount of training you’re doing.
You’re exhausted most of the time, but you have trouble sleeping at night. 
You’re achy all over.  You’re getting weaker at the gym.  You’re injuring yourself frequently in small ways during training.  The solution: your workouts have worn down your immune system. Along with dialling back the frequency and duration your training sessions, the quickest, easiest and cheapest solution is drinking 500ml of chocolate milk as soon as you put that last dumbbell down.
Are you drinking enough water?
Why it’s important: Even overnight your immune reserves are being drained.
Hydration is even more important when you’re sick. Fluids not only transport nutrients to the illness site, but also take toxins away for disposal. 
The test: check the colour of your urine the first time you pee on waking up. Is it dark yellow? You need to drink more water at night.  The solution: When you wake up, down a glass of water to replenish your system.
Use these tips to boost your immune system and keep your body in shape.

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