A healthy body is dependent on a strong immune system. This is how we are able to defend ourselves against things that can hurt us, such as viruses, pathogenic bacteria and parasites. This is why making healthy choices that support our immunity should be a priority for everyone. But instead of deciding what supplements or pills our bodies can take to boost our immunity, let’s consider a more holistic approach where we can gently nudge our immune system to do its job and protect us, naturally.
Living consciously, embracing natural foods while rejecting artificial foods and other destructive habits can all help us achieve that strong immune system we need to live a happier, healthier life. So let’s dive into the many ways you can help make your immune system bullet proof.
1. Eat According to Nature – This concept cannot be overstated when it comes to keeping your immune system healthy. Not only is it important to eat foods that are in season in your area, but it is also important to eat foods that are known immune boosters.
Green Tea: Green tea contains flavonoids and epigallocatechin gallate (EGCG); powerful antioxidants that help boost your immune system. It is also quite effective in fighting germs in your T-cells as it contains amino acid L-theanine. Consider swapping your daily coffee for green tea or matcha. This will instantly decrease your body’s anxiety response and reduce caffeine over-stimulation, while still giving you that boost you need in the morning.
Broccoli: This vegetable is one of the best for the immune system. It contains a plethora of vitamins and minerals, such as vitamins A, C and E, along with fiber and many antioxidants. It is one of the richest veggies that you can include in your diet. However, to retain its potency, you must ensure you cook it within a very short period or not at all. Preferably, steaming alone will do the trick.
Ginger: As much as this food has been used in ancient times for the treatment of a number of health deficiencies, it is also an effective immune system booster. Research indicates that it aids the body in decreasing inflammation. Thus, inflammatory illnesses such as sore throat can be easily remedied with ginger. Ginger can also lower cholesterol levels as research shows how it has helped some patients in dropping the level of cholesterol in their body.
Spinach: This veggie is very effective in strengthening your immune system. It is rich in vitamin C, beta carotene and it contains many antioxidants. This helps to boost the infection-fighting ability that your immune system already has. Like broccoli, spinach is best consumed when lightly cooked so as to retain its nutrients. Light cooking allows for easier absorption of its nutrients as well.
2. Hydrate – It is crucial to stay hydrated at all times. It cleanses your system, protects you from germs and viruses and also improves your immune system. When your body is not getting enough water, you can suffer from headaches, your heart and kidney function, physical performance, digestion and mood can all be affected.
To avoid being dehydrated, make sure to drink enough water daily. How do you know when you’ve had enough? Here’s a trick. When you drink enough water, you’ll notice your urine color is pale yellow.
Although you might feel tempted to have juice, soda or other drinks, nothing beats regular water as it is, without any added sugar, additives and calories free.
3. Limit Added Sugar Consumption – Numerous research studies indicate that added sugars and refined carbohydrates are part of the causes of being obese and overweight. Obesity is a condition that renders you vulnerable to many illnesses. To avoid this condition, it is ideal you cut down on your sugar intake so as to decrease inflammation, weight gain and also lessen the risk of developing chronic diseases such as heart disease, type 2 diabetes and so many others.
Therefore, try reducing your sugar intake to at least 5% of your calories daily. Start slowly and over time you will see how big of an impact it will make. This will definitely help boost your immune system in a sustainable way. This deduction does not include whole fruits. Whole fruits are actually healthy and should not be discriminated against. Whole fruits are full of antioxidants and nutrients that your immune system needs to function optimally and when combined with vegetables, they also help to keep your bowels regular, which assists in eliminating toxins that can compromise your immune system.
4. Sleep – Your body’s immune system and sleep are very much intertwined. Lack of sleep can increase your chances of falling ill. In fact, a 2015 study revealed that persons who slept for less than six hours each night were more likely to catch a cold than those who slept for six hours or more.
It is recommended for adults to get up to 7 or more hours of sleep each night, while younger children and teens should aim to get 8 to 10 hours of sleep every night. Good sleep strengthens the immune system and keeps sicknesses at bay.
If you have trouble sleeping, try limiting your screen time for at least one hour before bedtime. The blue light emitted from your mobile device, laptop or TV may affect the natural wake-sleep cycle of your body.
5. Exercise Moderately – Engaging in moderate physical exercise is another good way to increase immunity. Research has shown that just a single moderate exercise session can boost the immune system significantly. Additionally, moderate exercise not only decreases inflammation, but it also plays a huge role in the regeneration of your immune cells.
Some moderate exercises you can try are swimming, light hiking, jogging, brisk walking and bicycling. To make it more fun, try doing group activities with friends and family. Take your dog for a walk, play some music and dance. Ideally, plan at least 30 minutes of exercise or activity per day.
6. Limit Stress – This is easier said than done for many people, but when taking a holistic approach to boosting immune systems, it is important to pay attention to your stress levels. Stress significantly affects the response of your immune system. It also increases the production of cytokines and cortisol in the body which indirectly triggers inflammation. This, in turn, causes a reduction of white blood cells to fight infection and diseases, leaving you vulnerable to a variety of sicknesses.
Some activities that could help to minimize stress are mindfulness meditation, qigong, tai chi, yoga, journaling, singing, coloring, laughing and talking with close friends. Just find what works for you and utilize it whenever you feel stressed or anxious.
7. Utilize Holistic Treatments – Both acupuncture and massage sessions can improve your immunity. Studies have shown that acupuncture helps the brain increase the body’s level of T-cells, which are the cells that destroy bacteria and harmful viruses in the body. The needles used cause the body to think there is a threat and the body then ramps up the white cell and T-cell count to fight off any invader. The positive effect of this lasts days after the acupuncture session, making your body a bacteria and virus fighting machine.
Studies on massage therapy show that a good massage can increase the level of lymphocytes, which are the cells that help the immune system fight off harmful substances in the body. Massage can also decrease stress levels and improve lymphatic fluid drainage, which helps the body expel toxins.
As we get deeper into the winter season, it’s highly recommended to stay on top of methods that can help you stay healthy. If you have questions or want to schedule an immune boosting appointment, please feel free to contact us.