Cold and flu season is here and it’s time to boost your body’s defense system. What could be better than giving your body the healthy immunity boost that it needs than getting an extra metabolism boost at the same time? Fight colds and fat at the same time? Nonsense, you say! Well, the truth of the matter is that it can be done and quite easily it turns out. Read on to learn more about these four super simple things that can boost your immune system and your metabolism at the same time.
Number One: Green Tea
One study, published in the Proceedings of the National Academy of Sciences, discovered how chemicals-known as alkylamines-which are commonly present in tea, are also present in some bacteria, cancerous cells, parasites, fungi, and other disease-causing agents. Drinking tea may be able to prime the body’s immune system against these agents, by teaching disease-fighter immune cells to recognize and remember alkylamines. These experiments revealed that exposing blood to these chemicals in the test tube could increase the size of one type of defensive response to simulated infection by up to five times. In a further experiment, it was found that the same type of increased response to infection also occurred in the blood of regular tea drinkers, but not that of coffee drinkers, (National Geographic, 2003).
Also, studies have reported that green tea extract resulted in a significant increase in energy expenditure, a.k.a. – metabolism. These studies also determined that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are most likely due to the high concentrations of catechin polyphenols found in green tea. These work to strengthen levels of fat oxidation and thermogenesis, which is the rate at which your body burns calories. In addition, Scientists at the University of Chicago discovered green tea caused rats to lose up to 21 percent of their body weight. Rats injected with a green tea extract lost their appetites and consumed up to 60 percent less food after seven days of daily injections, (The Colon Therapists Network).
Number Two: Sleep
What could be easier, right? Fight colds and fat in your sleep, no way! How can sleep boost your immune system and your metabolism you ask? Not getting enough sleep has been associated with a long list of mental and physical health problems, including those that are caused by a diminished immune system. Our immune system is intended to protect us from colds, flu, and other infections or illnesses, but when it’s not working properly, it can’t do its job. Several studies have shown our T-cells decrease if we are sleep deprived and inflammatory cytokines increase. This could possibly lead to a higher risk of developing a cold or flu. Put simply, lack of sleep decreases immune system performance, (WebMD, n.d.).
In regards to boosting metabolism, not getting enough sleep can lead to several factors which work against your body and fat metabolism. In one study on chronic sleep deprivation, subjects experienced metabolic changes similar to advanced aging, with symptoms such as lower glucose tolerance, changes in thyroid hormone levels, and an increase in blood cortisol which helps the body use sugar (glucose) and fat for energy, (Live Fit Blog, n.d.).
Number Three: Chill Out
That’s right; by just simply relaxing and reducing your stress levels you can not only keep yourself healthier, you can also help boost your metabolism as well. Chronic stress makes you more susceptible to illness, from colds to serious diseases. Chronic stress exposes your body to a steady flow of the stress hormones cortisol and adrenaline, which weaken the immune system, (WebMD, n.d.). So, when you’re feeling stressed and out of control take a breather, literally. Stop and relax by taking several deep, cleansing breaths to help keep your body in rhythm. Your body will thank you!
The same hormone that can weaken your immune system can also weaken your metabolism. That’s right, good ole cortisol. Your body is designed to respond to stressful situations through specific chemical reactions. Your body responds to daily stressors, like financial dilemmas, dealing with traffic and the idiot who cut you off, family concerns (children especially) and work issues producing a number of hormones, including cortisol. This constant elevation of stress levels can lead to sleeplessness, depression and obesity. Cortisol affects metabolism by how glucose is formed. Although stress-related weight gain may be primarily due to a combination of low physical activity and increased caloric intake, these things are likely triggered by symptoms of prolonged stress, like depression and fatigue, (Livestrong, 2011).
Number Four: Walking
Studies have shown that regular mild exercise, like a daily 30 minute walk, increases the level of leukocytes, an immune system cell that protects you from infection. When you don’t exercise, your danger of infections, such as a cold or flu, increase compared to those who do exercise. Being inactive can decrease the efficiency of your immune system indirectly, as well. An inactive lifestyle can prevent good sleep quality at night and can cause obesity and other health issues that raise your risk of poor health and illnesses, (WebMD, n.d.).
Everyone knows that exercise can increase your metabolism, but did you know that even light exercise like walking (which virtually anyone can do) has the ability to not only boost your metabolism, but keep it elevated even when you’re sleeping? Exercising for at least 30 minutes a day can increase your metabolism rate for the 24 hour period following exercise. Any and all physical activity combines to boost your metabolism. For example, parking farther out in the parking lot when you go shopping; using the stairs instead of the elevator; doing more chores in the house and out in the yard; or taking your dog on a walk, (Common Sense Health, n.d.). In addition, doing mini workouts on commercial breaks while you’re watching TV can add up to several minutes of exercise every evening. The point is, anything you do to raise your heart rate adds up to calories burned. Also, doing things like taking the stairs will help build muscle mass in your legs which also helps keep your metabolism raised even while at rest.
Each of these things may only make small changes in your overall metabolic rate, but when you combine them all together, they add up to a super charged metabolism with very little effort at all. Incorporate each of these strategies into your daily routine to not only keep your body healthy, but fit as well.
References:
Common Sense Health. (n.d.). How to Increase Metabolism Naturally. Retrieved from http://commonsensehealth.com/Diet-and- Nutrition/Best_Ways_to_Increase_Metabolism_Naturally.shtml
Live Fit Blog. (n.d.). How To Boost Metabolism. Retrieved from http://livefitblog.com/2011/07/18/how-to-boost-metabolism/
Livestrong. (January, 2011). How Stress & Cortisol Affect the Metabolism. Retrieved from http://www.livestrong.com/article/366392-how-stress-cortisol-affect-the-metabolism/
National Geographic. (April, 2003). Tea Boosts Immunity and Helps Skin, Study Finds. Retrieved from http://news.nationalgeographic.com/news/2003/04/0429_030429_teaimmunity.html
The Colon Therapists Network. (November, 2011). Green Tea Boosts Metabolic Weight Loss. Retrieved from http://www.colonhealth.net/weight_loss/Green_Tea_Increases_Metabolic_Weight_Loss. Html
WebMD. (n.d.). 10 Immune System Busters & Boosters. Retrieved from http://www.webmd.com/cold-and-flu/10-immune-system-busters-boosters