7 Ways to Boost Immunity Naturally
7 Ways to Boost Immunity Naturally
Now more than ever, it’s crucial to keep your immune system in top shape. While there’s not a magic solution to safeguard your immunity, small lifestyle changes can help your body maintain and support a healthy and strong immune system.
Continue reading for 7 ways to naturally boost your immune system and feel your best this season:
1. Getting Enough Sleep
Sleep is a regenerative process producing more immune cells to keep you healthy. Ensuring you get your 7 to 8 hours of quality sleep each night is essential for a quality lifestyle.
In fact, in a study of 11 pairs of identical twins conducted by the University of Washington Health Sciences department, the one receiving less sleep showed a depressed immune system. Sleep deprivation, even as little as six hours of sleep a night, reduces the number of immune and T cells circulating in your blood. Is it hard to fall asleep each night? Calming herbs can physically and mentally relax you and alleviate tension to help you get to sleep. Other tips, like cutting down on TV and screen time before bed and sleeping in a dark and quiet room, can promote restful slumber.
2. Eating Well
The nutrients, vitamins, and antioxidants found in whole plant foods keep you feeling healthy and well. These foods give your immune system the energy it needs while strengthening one of your first lines of defense, your gut.
While you may be thinking, “Aren’t my daily multivitamins enough to meet my needs?”, your body actually absorbs whole food nutrients even better.
Aside from eating antioxidant-rich foods which can ease inflammation caused by free radical damage, here are the main vitamins and nutrients that can help boost your immune system:
Vitamin B6 – Found in chicken, tuna, salmon, bananas, and potatoes (with the skin).
Vitamin C – Found in citrus, strawberries, tomatoes, broccoli, and spinach.
Vitamin E – Found in almonds, sunflowers, peanut butter, and spinach.
Fiber – Found in the skins of fruits and green leafy veggies, fiber boosts gut health, which can lower the chance of pathogens entering the body through the digestive tract.
Probiotics – Think yogurt and other fermented snacks that support a healthy stomach lining and prevent invaders from entering the bloodstream through the stomach.
Healthy fatty acids – Healthy fats like olive oil boost immunity by easing inflammation.
3. Exercising Regularly
It is said that 30 minutes of moderate to vigorous exercise can stimulate the immune system. Not only does exercise boost the circulation of blood and lymph throughout the body, but it can also encourage immune cells to regenerate regularly. All that heavy breathing can also keep pathogens out of the lungs and airways.
Be careful not to overdo it! Prolonged strenuous activity has been found to have the opposite effect and suppress the immune system.
4. Staying Hydrated
Water makes up a large part of lymph, when you’re dehydrated, it can lower your blood volume causing your heart to work harder and allowing toxins to build up in your blood and kidneys. Drinking enough water each day is crucial for many reasons, it can help regulate your body temperature, lubricate your joints and fight fatigue.
You should aim to drink at least eight 8-oz. glasses of water a day, with one being directly after you wake up when your body is dehydrated from the night.
5. Minimizing Stress
Stress can be detrimental to your body, it can suppress your immune system by pushing your body to constantly overcome worry and anxiety. High cortisol levels from the sustained stress response can decrease your immune response.
Finding ways to relieve tension is essential to staying well. Meditation and breathing techniques are great ways to ground yourself and alleviate the mental and physical toll. Adaptogens, like Ashwagandha Root and Holy Basil Leaf, make you more resilient to stress and help ease the results of worry, including exhaustion and forgetfulness.
6. Limiting Alcohol Consumption
Alcohol may feel like it encourages you to sleep, but it actually hinders a quality night’s rest. Increased alcohol consumption is also linked to respiratory illness and impaired immunity. Alcohol also kills good bacteria in the gut that support the immune system.
Cutting down on your alcohol consumption not only helps you sleep better, but it also gives your body a better fighting chance against illness.
7. Adding Natural Herbal Solutions
Incorporating immune booster supplements, try these liquid herbal supplements daily to maintain wellness and your immune system:
Echinacea — This herb activates the immune system and stimulates the production of immune elements, like leukocytes, T-cells, and macrophages. It also protects the respiratory tract against airborne pathogens. In addition, Echinacea is used as a liquid herbal supplement to boost the lymphatic system. Some studies have shown that this herb may help individuals recover from symptoms a little quicker.
Elderberry — You’ve probably heard of Elderberry for its ability to maintain general wellness. Likewise, it clears the upper respiratory tract for easy breathing.
Ginseng — Another adaptogen, Ginseng Root allows you to better manage stress and re-energizes you from tiring and stressful days.
Staying well is an active process of making healthier lifestyle choices regarding your exercise routine, sleep schedule, and diet, plus natural herbal solutions give an extra boost to your overall wellness. Browse our selection of immune booster supplements to find what you need for a healthy season.