7 Solutions for Better Immunity
The immune system is a complex network composed of organs, cells and proteins that helps the body fight invaders. Whether it be viruses, bacteria or other foreign substances, the purpose of the immune system is unique and should be cared for with the utmost importance. Although there are times in which an autoimmune disorder may be the cause for an overactive immune system, in general these 7 solutions can help boost immunity when implemented consistently.
Practice basic health. Washing hands and following best practices to protect the health and wellbeing of yourself, family, and your community is a great start to boosting immunity. Apart from that, staying educated on healthy, immune boosting foods and the importance of drinking water on a daily basis is the foundation to wellness. Eating a balanced diet that is filled with nutrient dense foods enhances your health from the inside out. Drinking warm or room temperature water has the ability to protect against all viruses. It helps soothe a dry throat and moistens nasal passages. Water can wash away bacteria and help keep your body functioning at optimum levels. Water is to our bodies as fuel is to vehicles. Keep it running smoothly! Looking for a few, new immune boosting foods? Try: asparagus, garlic, ginger, grapefruit, bone broth, wild fish, coconut, walnuts, apple cider vinegar or honey.
Surround yourself with positive influences. Stepping away from screens and feeds, choosing to surround yourself with positive people, uplifting music, journaling or good books is a proven way to boost longevity! For those around us who are less technologically connected, find a bridge to them. Actually call them on the phone. Ask for a recipe, deliver a meal, share your kid's daily antics. Connect in a new way. Reaching out to others can cut the cord on stress and leave you feeling stronger.
Take supplements, probiotics and herbs. Sometimes our bodies need a boost. Multi-vitamins with essential micronutrients, multi-strain probiotics and immune enhancing herbs can all aid in the rescue when it comes strengthening immunity. The thing to note about them, however, is that they are preventative measures. They aren’t as effective when called upon at the first sign of sickness. Setting and maintaining a strong routine, before sickness hits, is the best line of defense.
Remove immune stress. Studies show that fear-based stress and anxiety can weaken your immune system. This is the very thing that needs to be strong during a health crisis. Did you know that toxins in the home can also increase the load that your immune system must process on a daily basis? Take an inventory of the chemicals used for cleaning, air fresheners, detergents, candles and body products. The fastest way to increase your immunity is by cutting down on the toxic products found in your household and diet.
Get outside. Sunny weather provides more than warmth and the ability to bring a smile to our faces. Natural sunlight provides Vitamin D which is known to be an immune boosting nutrient. Because our bodies are incapable of creating Vitamin D, it is important that we take in as much as we can when the weather allows. Fresh air is full of oxygen to promote brain function and beneficial bacteria to help diversify your body’s microbiome. Bundling up during cold weather for an outdoor walk can prove to be a stress reliever as it increases serotonin; even as little as “light-intensity” activity is enough to lower feelings of depression while boosting overall well-being (1).
Take action when your mood starts to feel heavy. Walk around the block. Put your hands to work in the garden. Take control over your mental state by moving your body. Find a journal that you’ve stashed away and start writing your thoughts and feelings about the current season of life in which you find yourself. Set a few, small goals and work to achieve them. Sometimes redirecting the mind is what the body needs to start feeling happier and healthier.
Prioritize sleep. Levels for growth hormone, leptin and progesterone are replenished during moments of adequate sleep. Leptin, which directly influences appetite and weight control has the responsibility of telling the body when it is “full” after eating a meal. When levels of this regulating hormone are low, there is sure to be difficulty with curbing appetite and executing moderation. Sleep also has the added benefit of stabilizing the HPA (hypothalamic-pituitary-adrenal) axis which is responsible for regulating stress hormones. Studies show that individuals who sleep nine hours a night (as opposed to seven or less), have greater than normal natural killer cell activity which are shown to destroy viruses, bacteria and even cancer cells (2).
Final thoughts:
The immune system is an interactive network that protects the body from viruses and bacteria or any foreign substances.
A healthy routine that is composed of eating well, moving well and being well in your mind is the best way to build better immunity.
Before changing your diet, exercise routine or introducing new supplements, consult your physician.
References:
Rockwood, K., Shaffer, A., Saltz, G., MD, & Dworkin-McDaniel, N. (2018, December). Live Healthy: Stress Less This Season. Health, 63-66.
Colbert, D. (2008). Stress less. Lake Mary, FL: Siloam.