7 Ways to Boost Your Immune System
Fall is fast approaching, and along with it, school is beginning, more time will be spent indoors, and we are still living in a global pandemic. This all means that there will be lots of opportunities for your immune system to be put to work, so it is a good idea to keep it at its optimal function. Supporting your overall immune system function by making small changes, adding immune-boosting supplements to your routine, and adjusting your diet to include foods that help support the body’s natural defenses are a great start.
1 Get the sleep your body needs
If your body isn’t well-rested, you will not have a robust immune system. This is because sleep and the circadian rhythm are connected to regulating your immune system. It has been found that rest and the immune system have a bidirectional relationship, meaning an immune response to a virus can affect sleep, and sleep can strengthen the immune system if it is consistent. In addition, sleep deprivation can make you sick, i.e., insomnia, sleep apnea, and circadian rhythm disruption can interfere with immune function.
A few ways to get better sleep
- Turn off all electronics at least an hour before bed.
- Curl up with a good book: reading can make the Mind wander and tire your eyes – both make you sleepy.
- Fill the room with relaxing scents through aromatherapy or directly on your skin – lavender, ylang-ylang, bergamot orange, sandalwood, and cedarwood essential oils can be helpful.
- Enjoy a cup of chamomile tea – it can help with insomnia, relax the Mind, and decrease anxiety.
- Expose yourself to sunlight in the morning, which can help keep your circadian rhythm in balance.
2 Increase your antioxidants
Studies show that antioxidant supplementation can improve immune response, especially vitamins C, A, and C. An antioxidant is a compound that can counteract free radicals (unstable molecules) that can damage cell membranes, DNA, and other parts of cells. Other helpful antioxidants include alpha-lipoic acid, glutathione, phytochemicals, carotenoids, flavonoids, anthocyanins, and quercetin.
Some foods high in antioxidants
- Blueberries
- Strawberries
- Raspberries
- Pecans
- Artichokes
- Goji berries
- Kale
- Spinach
- Beets
- Carrots
- Potatoes
- Asparagus
- Radish
- Pumpkin
- Collard greens
- Cabbage
- Broccoli
- Green tea
- Dark chocolate
3 Foods for your natural defenses
Eating nutrient-rich, whole foods is the best first step to overall wellness, including your immune system. Your diet is an integral part of your immune health. Immune system function can be affected by micronutrient deficiencies of selenium, copper, iron, zinc, folic acid, and vitamins A, B6, C, and E.
Some foods can also be immune boosting
Citrus foods – lemons, limes, oranges, grapefruit, tangerines, clementine
Red bell pepper – contains three times more vitamin C than an orange!
Broccoli – full of antioxidants and vitamins
Garlic and ginger – garlic contains allicin, and ginger contains gingerol
Probiotics – yogurt, kefir, sauerkraut, kombucha, miso, and kimchi
Turmeric – contains curcumin, well known as an immune booster and antiviral
Papaya – loaded with vitamin C and anti-inflammatory benefits
Healthy fats – almonds, chia seeds, olive oil, fatty fish, and avocados
4 Immune boosting supplements
In addition to vitamin C and antioxidants, these are the supplements known to boost the immune system:
- Valerian root – traditionally used for centuries to support sleep.
- Lemon balm – used for sleep since the Middle Ages.
- Passionflower – traditionally used for insomnia, to alleviate anxiety and improve sleep.
- Magnolia bark – used in traditional Chinese medicine traditionally for stress relief and contains soothing properties.
- Melatonin – Your body produces this hormone to tell your body when it is time to sleep. However, current schedules can throw your body off and not have enough.
- Magnesium – Helps calm your mind and body – so you can relax and go to sleep.
- Glycine – an amino acid that may help your body sleep.
- L-theanine – another amino acid that helps calm and relax your body and Mind – can also help with anxiety, which can cause insomnia or sleeplessness.
5 Say goodbye to stress
According to the American Psychological Association (APA), found that stress and immune function are linked. Studies show that infection-fighting T-cells and gamma interferon are not produced under pressure after studying a group of medical students over a decade of research. In addition, they had fewer natural killer cells which are what fight viral infections and tumors. Psychological stress and immune function are entwined, according to another 30-year study.
Some of the ways you can reduce stress
- Relaxation – meditate for at least 10 minutes daily, practice mindfulness, deep breathing practice, get a massage, take a hot bath, and drink a cup of tea.
- Laughter is the best medicine isn’t far from the truth when it comes to stress. Watch a light-hearted ROM-COM or get together with a good friend.
- Check out how crystals are used to reduce stress – used for thousands of years, they are believed to have energies for balance and relaxation.
- Ecotherapy – also known as grounding-can be done in rural and urban settings, whether a park, garden, farm, or woodland. It has been found that reconnecting with nature and green spaces can improve energy, boost well-being, and lessen anxiety and depression. After the study in 2013, the organization, Mind found that “69 % of people had an increased sense of well-being after participating.”
- Supplements and herbs – Constant stress response in the body can lead to burnout and burden the nervous system. During very stressful times, supplements can help the body cope with stress. Supplements and herbs for stress include B vitamins, vitamin C, ashwagandha, passionflower, and lavender.
6 Get active
Exercise can strengthen the immune system because it causes changes in antibodies and white blood cells. White blood cells are the immune system cells that help the body fight disease. In addition, staying active raises the body temperature and may help to prevent bacteria from growing. Exercise can also help to lower stress which boosts the immune system.
Ways to be more active
- Briskly walking daily for 20 to 30 minutes
- Bicycling or roller skating
- Hiking with a friend
- Running or jogging
- Dancing or a Zumba class
- Swimming or kayaking
- Skiing or snowboarding
- Strength training
- Yoga or Tai chi
- Martial arts or kickboxing
- Pilates and stretching
- Horseback riding
- Rock climbing
- Try a standing desk
- Online fitness classes
- Take the stairs instead of the elevator
7 Hydrate
Water flushes the body of toxins, and hydration is considered a key element to supporting immune function. Water helps to transport nutrients throughout our body, including what our immune system needs to function. Detoxification pathways, lymphatic draining, and ridding the body of foreign invaders are other ways hydration helps your body and immune system.
Water helps support your immune health
- Oxygenates your blood
- Flushes toxins through urination
- Helps regulate temperature
- Assists in the production of lymph
- Keeps your mouth and eyes clean
- Helps digest food
- Protects sensitive tissues
- Helps prevent chronic infections and conditions
- Helps to lubricate and cushion joints
- Provides your brain with needed water to produce melatonin
- Helps your body produce blood and immune cells
Dehydration can cause a range of issues and decrease your immune function. Symptoms of dehydration include extreme thirst, less frequent urination, dizziness, fatigue, and confusion.
The recommended amount of water to drink daily to avoid dehydration for a healthy adult according to the U.S. National Academies of Sciences, Engineering, and Medicine is:
- about 15.5 cups (3.7 liters) of fluids a day for men
- about 11.5 cups (2.7 liters) of fluids a day for women.
A great way to do this is to drink a glass of water during and between meals while exercising, pre-workout, post-workout, and anytime you feel thirsty. You may need to modify this recommendation based on whether it is hot or humid, exercise and sweating, overall health, pregnancy, and breastfeeding.
Other ways to boost your immune function
- Don’t smoke or spend time in an environment with second-hand smoke.
- Maintain a healthy weight.
- Drink alcohol in moderation.
- Wash your hands frequently.
- Shower after working out.
- Take a multivitamin daily.
- Practice positive thinking.
- Good gut health with probiotics and fiber-rich foods.
Jemile earned a degree in Food Studies and Writing and has worked for almost 23 years in the medical and health industries. She has been a digital marketing consultant for Acupuncture Atlanta since 2011 as the social media manager and content manager. Writing has been a childhood dream for Jemile and writing daily for clients in the health, wellness, food, and art industries have been phenomenal. Jemile is originally from Brooklyn, NY, and lives in the Hudson Valley, NY. She lives with her husband, two daughters, her dog, and two fish. You can contact Jemile via Linkedin, her mom blog, or her website, lunaroseconsulting.com
