Natural Strategies to Boost Your Immune System

With the arrival of cold and flu season you might be wondering if there are additional steps you can take to strengthen your immune system. Before you reach for a bottle of vitamin C, it is important to remember that no single strategy or supplement, has been shown to offer protection from colds or viruses. Instead, medical experts recommend an approach that includes lifestyle and dietary changes that will help position your immune system to function optimally. Read on for simple ways you can boost your immune system naturally.

Simple Strategies to Strengthen Your Immune System

Amazingly complex, your immune system has one, albeit very important job – to protect your body from illness and disease. Your immune system is made up of several systems, including skin cells, blood, bone marrow, tissues, and organs. When working properly, it defends against internal (rogue cells) and external (germs) substances that might harm your body. The most successful strategies include adopting habits that support each facet of your immune system, like the following:

Get a Good Night’s Sleep

Sleep is the time when your body heals and regenerates – so both quality and quantity matter. While you are sleeping, your immune system is working to produce and distribute a variety of immune cells. Poor sleep may impact your immune system’s ability to fulfill this key role, leaving your body in a weakened state.

Exactly how much sleep do you need? Experts recommend between 7 to 9 hours of sleep per night. If you are having trouble falling or staying asleep, check-out the National Sleep Foundation’s tips for getting a better night’s sleep.

Exercise Daily

The health benefits associated with a daily exercise program are well-documented and include a lower risk for chronic diseases like high blood pressure and diabetes. Researchers believe that exercise can also support your immune system in the following ways:

• Exercising releases endorphins – hormones responsible for reducing pain and helping us feel better, both are beneficial for managing stress.
• An intriguing report from Frontiers in Immunology suggests that exercise may stimulate your immune system to distribute immune cells throughout your body to search for damaged or infected cells.

Eat Your (Fruit) and Veggies

Packed with vitamins, minerals, fiber, and antioxidants, fresh fruit and vegetables are a key component for building a stronger immune system. Antioxidants are responsible for combating free radicals, which left unchecked can lead to chronic inflammation. The fiber found in veggies can help keep your gut biome healthy. Many studies show a connection between a thriving, diverse gut biome and a strong immune system.

Choose Healthy Fats

Fat, specifically the types found in olive oil, salmon, and chia seeds appear to play a vital role in keeping your immune system running smoothly. Healthy fats help your body absorb key nutrients and have been linked to lower levels of inflammation. Over time, chronic inflammation can suppress your immune system. The Mediterranean diet is rich in inflammation fighting foods, and has been shown to support your immune system.

Take Your Vitamins

While most people associate vitamin C with a healthy immune system, vitamin D really deserves its own spotlight. Touted as the “sunshine vitamin,” vitamin D has recently been recognized for its essential role in maintaining a healthy immune system. With anti-inflammatory and immunoregulatory properties, vitamin D is critical for activating your body’s immune system defenses. Along with spending time in the sun, salmon, sardines, egg yolks, shrimp, and fortified cereal and dairy products are key sources of vitamin D. It is important to note that vitamin D is fat soluble – meaning it needs fat to be absorbed.

Keep Stress Under Control

Stress serves a vital role – helping to protect us from dangerous or threatening situations. The Mayo Clinic shares an example on their website what happens when we are surprised by a barking dog while taking a walk. Feeling threatened, your body releases hormones, including cortisol, that raise your heart rate and blood pressure. Cortisol also keeps your immune system from responding before the event has ended – freeing your body’s resources to deal with the immediate stressor first.

Chronic stress can lead to high levels of cortisol, which can block your immune system’s ability to respond to viruses and germs – leaving you more susceptible to illness. Proven stress reduction techniques include daily meditation, yoga and journaling.

When combined, simple changes to your lifestyle and dietary habits can strengthen your immune system. Make sure you check with your doctor before you begin a new exercise routine, or make significant changes to your diet. The key is to start slowly and be consistent!

Additional Lifestyle Resources

For additional lifestyle tips and resources, visit The Bristal’s blog.