5 Ways To Boost Your Immune System, Naturally!

Your immune system is your body’s first line of defense against illness by using a system of chemicals and proteins in your body to fight off viruses, harmful bacteria, infections and parasites. A stronger immune system means less chance of you getting sick. On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms, but sometimes it fails…a germ invades successfully and makes you sick.
Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes and produce a near-perfect immune response?
These are 5 simple but effective ways for you to just do that and support your immune system to maximize its effects:

1- Keep your gut healthy and happy:
About 80% of your immune system is in your gut. A diet rich in whole, unprocessed foods and antioxidants may have a protective effect. It can reduce inflammation and encourage good gut bacteria that helps establish a strong immune system. Focus on fiber-rich vegetables, fruits, legumes, whole grains and healthy fats. Be kind to your liver too. It’s responsible for filtering the blood, breaking down fats, and removing excess cholesterol and toxins. Kale, broccoli and cabbage can help increase your liver’s ability to naturally detox the body. 

2- Get enough sleep:
Sleep and immunity are like best friends, so much so that poor quality sleep is directly linked to a higher susceptibility to sickness. Getting proper rest may strengthen your natural immunity. If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle. As part of your sleep hygiene you can also include sleeping in a completely dark room or using a sleep mask and going to bed at the same time every night.

3- Bring your stress levels down:
Stress, whether psychological or physiological, compromises the immune system. Too much stress can make you susceptible to physical and mental illness, including depression. There are many ways to reduce stress throughout the day, including exercise, meditation, drinking herbal tea, walking, massage, breathwork, tapping and warm baths.

4- Move and hydrate:
There are several theories as to why this helps. Physical activity may help flush out bacteria and clear the airways and we know it slows down the release of stress hormones. It also decreases your chance of developing some diseases, like heart disease and fatty liver disease, and it keeps your bones strong, especially important for the female body as we lose our bone mass as we age.
You don’t need to overdo exercise either. Too many rigorous workouts can actually weaken the immune system and leave you vulnerable to flu and viruses.
Hydration goes hand in hand with moving your body, sure it doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.

5- Supplement with intention:
Certain minerals and vitamins are known to support a strong and healthy immune response. Supplements such as Vitamin C and D, Zinc, Elderberry, Curcumin and Echinacea are among some of the most researched vitamins and minerals when it comes to supporting the immune system.

What are some of the daily routines you have, to support your immune system,  as we move towards the cooler months of the year?

Much love,
Nousha