Your immune system is the silent hero, operating in the background to deal with threats of all sizes, from cuts and scrapes to increased exposure to toxins and chronic stress. Building and maintaining a strong immune system is crucial for its optimal functioning. Try using the following lifestyle and diet tips to boost your immunity.
Stress less
The stress hormone cortisol reduces white blood cell production, weakening the immune system’s ability to fight antigens. Maintain a strong immune system by controlling stress. Daily practices such as meditation, yoga, moderate exercise, journaling, and spending time outdoors can all help with this.
Get enough sleep
Research suggests that normal sleep cycles and circadian rhythm exhibit a strong regulatory effect on immune function, including the redistribution of helper T cells to the lymph nodes. Create an evening routine to improve sleep. Avoid stimulants after noon and stop eating a few hours before bedtime. Stay away from screens (computer, phone, TV) at least an hour before you want to sleep. Avoid bright lighting. Engage in relaxing activities, such as light reading or taking a bath.
Take Adaptogen herbs
This class of herbs is an important tool in supporting optimal immune health. Research shows that adaptogens exhibit an immunomodulatory effect by supporting the endocrine system and healthy homeostasis. They act on the hypothalamic-pituitary-adrenal axis and support important regulators of the stress response. Reishi mushroom, Ashwagandha and Asian Ginseng are particularly helpful for immunity. Astragalus also supports optimal immune function.
Play outside
Scheduling time each day to play in nature boosts immunity by reducing stress and fueling the endorphins and beneficial hormones that come with exercise. Time spent in the sun will also improve immune-boosting vitamin D production. Finally, exposure to the wide variety of microbes in the natural environment creates a balanced, resilient immune system.
Eat a nutrient-rich diet with whole foods
Your diet can boost or suppress immunity. Food is our main source of the vitamins and minerals needed for our immune system to function optimally. Focusing on whole foods, especially organically grown fruits and vegetables, will help you build a healthy immune system. Additionally, eating a high-fiber diet will support a healthy gut microbiome. People believe that 70-80% of our immune tissue is located in the intestinesGood intestinal health is therefore the key to a strong immune system!
Supplement with vitamin D, vitamin C and zinc
Striving to get the most out of your diet is ideal, but sometimes we need an extra boost. This is especially true during times of increased stress, when our bodies are more susceptible to disease. During this time, consider supplementing your diet with important vitamins and minerals that boost the immune system. Vitamin D, vitamin C and zinc are essential for optimal immune function.
Using these strategies to build healthy habits will keep your immune system strong all year round. you’ll avoid that pesky bug when everyone in your office has to deal with it, and when serious threats arise, your body will be better equipped to keep you strong and healthy!
Writer Katie Gerber is a holistic health and nutrition coach serving clients both locally and on the front lines online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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