One of my passions is studying the body and how to build up its natural defenses. Throughout the years, I have incorporated a number of practices that have made a huge difference in the way I feel on a daily basis, how I try to protect myself when others are sick around me, and how I react when I’m feeling a bit under the weather.
While I know there isn’t a one-sized-fits-all protocol for everyone, I’m certain that we all have to find a formula that makes sense for your own body. The following are methods that work for me and I hope they will help you as well!
#1 - Eat a Healthy Whole Food Diet
Food is medicine, and thankfully a growing number of people are realizing this each and every day. Commit to eating a well balanced diet, full of foods like broccoli, bell peppers, spinach, oranges, kiwis, lemons, ginger, garlic, nuts, seeds, and legumes. Whole Foods are amazing for immunity, and they’re so much more delicious than processed foods.
Eating healthy fats like olive oil and omegas can also help improve your immune system, while potentially lowering the risk of heart disease, depression, dementia, and arthritis.
And of course, stay away from sugars and artificial sweeteners. Instead, use freshly pressed juice, organic maple syrup, honey, and/or dates (within reason) to sweeten things.
#2 - Fresh Air and Sunlight
Being outside in the fresh air and sunshine activates t-cells within the immune system. Sunlight helps our bodies produce natural Vitamin D, which is hugely important for a healthy and vibrant immune system — helping us fight off bacteria, viruses, and diseases.
#3 - Keep Stress to a Minimum
There’s no getting around that our lives can get so very stressful. We have so much we need to accomplish, friends and family members we worry about, financial strains we need to overcome, and more. The key is to find methods that help reduce stress and maintain our equilibrium.
Science has revealed that stress can suppress and damage our immune systems because it depletes t-cells and weakens our ability to fight infection and disease.
Reduce your stress levels as much as possible by praying, meditating, journaling, listening to calming music, going on long walks, and more.
#4 Drink Lots of Water
Staying hydrated boosts your immune system by helping carry immune cells, such as white blood cells, around the body. With white blood cells moving easily through the body they can react more quickly and proactively to infections and illnesses.
#5 - Exercise
Moving your body can reduce the occurrence of infectious diseases, colds, inflammatory disorders, and cancer. Exercise not only keeps our bodies from premature aging, it also helps the immune system stay agile, vibrant, and strong.
#6 - Take Vitamins + Supplements
You may want to consider consuming nutrient-rich supplements like Vitamin D, Vitamin C, zinc, elderberry, turmeric, and a daily multivitamin to help your immune system thrive.
Supplements help with what our bodies may be lacking. I love (Gaila Whole Body Defense. I take a few extra tablets if I am feeling run down or under the weather.
#7 - Get 7-9 Hours of Sleep
Getting a good night's rest is so important for keeping your immune system strong. Quality sleep can help strengthen your body's immunity, while reducing the risk of infection. Research shows that 7-9 hours of sleep is optimal.
#8 - Gut Health
Probiotics help boost beneficial bacteria in your body, which reduces gut inflammation and intestinal issues. Probiotics help fight off harmful foreign substances that enter the body and break down our immune systems.
Gut health is very important because our gut is responsible for breaking down toxins and producing nutrients that keep our bodies strong.
#9 - Cold Plunge
Cold water therapy stimulates your immune system, which helps improve your body's ability to fight off infections. Taking cold showers, baths, and doing cold plunges help your body produce more white blood cells which fight off illnesses.
#10 Sweat Regularly
Sitting in a hot sauna and sweating gets rid of harmful bacteria from your body so that your immune system can focus on fighting other threats.
While the above practices can make a huge difference in our daily lives, it’s important for you to consult your doctor if you have a pre-existing condition, especially with supplements.
And as Covid-19 rages, it’s important to make sure you take pre-cautions to protect yourself and others.
No matter what pathogens you may come in contact with in your daily life, it’s important to remember that the more you nurture your immune system, the better odds you will have for overall health.
Have any immune system building tips you’d like to share? Please feel free to share in comments section below!