13 Amazingly Simple Ways To Naturally Boost Your Immune System
We tend to ignore the role the immune system plays on our overall health.
The following weakens our immune system:
- Lack of Sleep
- Poor Nutrition
- Poor Eating Habits
- High Stress
- And Even The Environment
Causing it to become sluggish and run down. A weakened immune system leaves us susceptible to every cold, flu virus, bacteria and threat. And causes us to feel tired, our energy level drops and we have trouble getting the exercise and rest that our body needs. Further weakening our level of wellness.
So it is wise to say that any day is a great day to start boosting your immune system, its common sense, it’s best to start thinking about your immune system’s health before you become ill with any threat or invader.
So, how exactly do you go about boosting your immune system? Below are 13 recommendations that will boost your immune system naturally.
How To Boost Your Immune System
Get Enough Sleep
Sleep deprivation activates the stress response, increasing the hormone cortisol, prolonged elevation of which suppresses immune function and elevates inflammatory chemicals which cause you to feel ill. Not getting enough sleep raises the risk of the common cold. When our body enters sleep mode it starts working on repairs and releases growth and reperative hormones, so sleeping helps us in the pursuit of a healthy longer life.
It turns out that the one-third of our lives that we spend sleeping, plays a very important role in how healthy and productive the other two- thirds of our lives can be!
Drink More Tea
L-theanine is a natural immune booster. L-theanine is a relaxing amino acid that is found in teas from Camellia sinesis, this amino acid is abundant in both black and green teas.
There is evidence that green tea can help strengthen the immune system. Even if the effect is minimal, you can’t go wrong, since green tea is loaded with powerful antioxidants.
Optimal Dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Whole Food Diet
A good healthy diet is fundamental for a strong immune system. The majority of your diet should be made up of unprocessed, natural foods.
Malnutrition impairs immune function. Eating junk food won’t build strong white blood cells either. Eating plenty of vegetables, fruits, nuts, and seeds will provide your body with the nutrients your immune system needs. Adequate protein intake is also important; the source can be plant or animal. And if you’re on a hurry a good protein shake can help you.
Having a well-balanced diet will supply you with all the essential nutrients your body needs for a healthy immune system such as:
- Vitamin A
- Vitamin B6
- Vitamin C
- Vitamin D
- Vitamin E
- Folate/folic acid
You want to eat food found in nature as close to original form as possible without added toxins. Raw vegetable consumption have showed the strongest protective effect against cancer cells of any beneficial food, it will give the best immune system boost of any food category, high enzyme levels remove the “mask” from outside threats (bad bacteria) and renegade cells (like cancer cells) so the immune system can find and destroy them, raw vegetables retains 100% of nutrients, enzymes and protein integrity, leaves behind no harmful residue and takes toxins out with them as they exit, the higher the raw the more you will boost immune system.
Raw greens are one food scientific research has shown to have a strong positive association with an increased longevity, helps bring acid pH to alkaline pH, loaded with phytonutrient protection, antioxidants, natural minerals like calcium and magnesium, Chlorophyll, food sources: romaine lettuce, kale, collards, Swiss chard, spinach and parsley
The less we eat the longer we will live. There have been studies that show how the lifespan of certain people increased due to their diets. The less we eat, the less toll it takes on our digestive system.
Fasting improves our immune system by reducing free radical damage, resetting our DNA, detoxifying our body, increasing antibody levels of IgA, Igm and IgG (the immunoglobulins that fight disease), regulating inflammatory conditions in the body and starving off cancer cell formation. For more information on the benefits of fasting see here and here!
By detoxifying your body you help your organs to work the way they should. This gives your immune system a boost since you’ll be able to absorb nutrients better.
Initial and regular internal detox is imperative for a strong immune system and will eliminate bacteria, viruses, fungus, bad cells, parasites, heavy metals and other invaders that weaken your immune system.
You can start with a simple colon cleansing (this helps so that everything else can exit quickly).
Be proactive and careful about what goes into your body so you don’t need to cleanse as often.
Meditate & Relax
Meditation heals your body, mind and soul. Meditation stimulates immune system brain-function regions. Meditation has shown increases in electrical activity in the areas of the brain that acts as a command center for your immune system. When stimulated, they make the immune system work more effectively.
If stress suppresses the immune system, then anything that suppress stress boosts your immune system. By lowering the levels of Cortisol in your blood you can improve sleep, and boost your immune system, this can be easily achieved by meditation.
Don’t be intimidated by meditation, just relax and let yourself drift away in the silence. Quiet your mind for 10 to 15 minutes everyday, I find it easier right after I wake up. You can also try guided meditation audios. Just focus on all the positives in your life, practice gratitude and visualize yourself letting go of all that harms you and welcoming optimal health into your life.
You are probably already aware of this reliable supplement. Although there is still much debate on the effects of vitamin C on the immune system, we do know that the immune system is highly influenced by our intake of vitamins and nutrients. Also several cells of the immune system can store vitamin C and do indeed need the vitamin C to do their task. So a vitamin C deficiency can our immune system efficiency.
Your body cannot store vitamin C so it is dependent on your dietary intake.
Did you know that you can get vitamin C from other sources besides citrus fruits?
The following are excellent sources of vitamin C:
- Bell Peppers
- Brussels Sprouts
To make sure you are getting enough it is recommended to take 1,000 mg a day to fight off infection.
You can also try a Vitamin C supplement.
Turmeric acts like an anti-inflammatory drug : A 2004 study published in the journal Oncogene found that curcumin (as well as resveratrol) were effective alternatives to the drugs aspirin, ibuprofen, sulindac, phenylbutazone, naproxen, indomethacin, diclofenac, dexamethasone, celecoxib, and tamoxifen in exerting anti-inflammatory and anti-proliferative activity against tumor cells.
This herb is a member of the Ginger family and also known as Curcuma. Animal research has shown this herb to be beneficial as an immune stimulant.
Turmeric is one of the foods with the highest antioxidants and anti-inflammatory properties. Curcumin, the active ingredient in turmeric, is anti-viral, anti-fungal and can help protect against cancer. Inflammation is the cause of many chronic diseases that cause health to deteriorate, so turmeric is your anti-inflammatory superhero! Mixing turmeric with black pepper, increases your body’s absorption significantly. Recommended dosage is 200 mg per day to support immune health.
Probiotics are among the trillions of live microbial organisms that are naturally present in your body. Also known as “friendly” or “good” bacteria, probiotics help maintain intestinal wellness by promoting digestive function and nutrient absorption, as well as regular bowel function and health.
They are a key component of the body’s immune defense system. As much as 80% of the body’s immune tissue resides within the gut and is directly influenced by probiotic bacteria. In addition to inhibiting the growth of other bacteria, this good bacteria adheres to intestinal walls, reducing the availability for bad bacteria to take up residence along the walls.
You can consume such bacteria in the form of live-cultured products such as yogurt, sauerkraut and kimchi. Probiotic supplements, available here, may reduce the risk of antibiotic-induced diarrhea, viral diarrhea, vaginitis and respiratory infections.
Praise The Sun
A number of recent medical trials have demonstrated that individuals with the lowest levels of vitamin D had the highest rates of serious illness and infections.
Sunlight triggers the skin’s production of vitamin D. In the summer, a 10-15 minute exposure (no sunscreen) is enough. Low vitamin D levels correlate with a greater risk of respiratory infection.
Nearly 33% of the U.S. population is vitamin D deficient. Since food containing vitamin D are very few, your best bet is to regularly spend short periods of time in the sun (without sunscreen), and to take supplements in northern climes during the colder months.
This single most important nutrient helps your cells to properly communicate the healing messages. When you’re sick water not only transports nutrients to the illness site, but also take toxins away for disposal. Water is important for an effective detox.
Is vital for all your body systems to function correctly to boost immune system. It also helps maintain healthy energy levels.
Stay away from dehydration, since dehydrating promotes cancer cell growth.
I like to keep things simple, no fancy calculations, so for my daily water intake I drink half my weight in ounces of pure water.
Green Tea is another immune friendly vehicle for consuming water.
Moderate exercise discharges tension and stress and enhances immune function. Exercise increases response time of antibodies, increases body temperature, stimulates production of beta endorphin that latch onto killer T-cells increasing their ability to destroy invaders, relieves stress, and the most important – it mobilizes the lymphatic system which collects and removes ‘foreign invaders’ from the body.
Movement, or exercise, not only stimulates the lymphatic system (the sewer system of the body), but increases oxygenation, and increases the level of leukocytes in the body, an immune system cell that fights infection.
Just for 30 minutes, go on a walk, play with your kids, jump rope in front of the television, or get creative and move your body!
When you feel sickness coming on, a super-high-intensity workout isn’t a good idea, as hard training forces the body to do a lot of recovery when it really needs all of its energy to try and fight off the oncoming sickness. For this reason, if you think you may be getting sick, switch to light-intensity exercise.
Go outside for some fresh air and try to go for a hike or just a walk around the neighborhood. These activities aren’t very strenuous, so they won’t force your body to do a lot of recovery. And if your up for it, you can even try some yoga!
Have A Laugh!
Laughing is shown to increase antibodies and boost immune system. Go ahead have a laugh! It can be fake or real, your body wont know the difference, it will think it is happy and will in effect, boost your mood and your immune system.
Laughter decreases the amount of stress hormones in our body while increasing white cells that fight infections. Go watch a comedy, or sit down with a friend and have a great talk.
Everyone wants to be happy so put a smile on and promote a healthier life!