Natural Ways to Boost Your Immunity
It’s that time of year again! Cold and flu season is coming up fast in the midst of a global pandemic, so strengthening our immune systems is more important than ever. In addition to fending off viruses, bacteria, and parasites, a strong immune system is critical for good health all year round. Thankfully, there are lots of natural options for boosting immunity as we head into the winter season and beyond. Here are my top five recommendations for increasing immune function with simple changes you can start making today:
Focus on fresh, whole foods and hydrate
One of the most effective ways to boost your immune system is to focus on eating fresh, whole, organic foods and eliminate highly processed foods, alcohol, and excess sugar that create inflammation and impact the immune system. Highly processed foods include anything with an abnormally long shelf life (think conventional snack foods, soft drinks, and processed meats), confusing and hard-to-pronounce ingredients, and all fast food. Fresh, “whole” foods include vegetables and fruits, high-quality animal protein and seafood, nuts and seeds, legumes, whole grains, and healthy fats like extra-virgin olive oil, cold-pressed avocado and coconut oils (fresh, raw ginger and garlic are especially helpful for immunity!).
Eat a wide variety of these foods, especially fresh veggies, and try to eat organic and non-GMO whenever possible to limit your exposure to pesticides. Veggies in particular provide phytonutrients that aid the immune system, along with dietary fiber that keeps blood sugar more stable and supports detoxification.
In addition to nutrition, make sure to hydrate well with filtered or spring water to keep your body’s detoxification pathways running smoothly and your immune system strong.
Find time for movement
Daily exercise has been shown to strengthen the immune system. Making time for whatever form of movement you prefer, whether it’s walking, running, cycling, taking a HIIT class, or practicing yoga will have positive benefits for immunity, but be sure to make time for rest days in between intense workouts. Movement also helps your body detoxify more effectively, reduce stress, and promote better sleep, all of which impact your immune system.
Don’t skimp on sleep
Getting enough sleep is critical for proper immune function. Ideally, we’d all be getting 8 hours of uninterrupted sleep each night, but this can be a challenge for many. Prioritizing time to wind down before bed can also be helpful here. To prepare your body and mind for rest, try turning off all technology 1 hour before bed and wind down by reading a book, doing some light stretching, or practicing deep breathing or meditation. Limit your caffeine intake and try herbal teas like chamomile, lavender, and lemon balm before bed. You can also supplement with magnesium glycinate or valerian root, which have been shown to enhance sleep and are non-habit forming, but always consult your doctor before using herbs or supplements (especially if you’re are pregnant or nursing).
Manage your stress
This one goes hand-in-hand with sleep, as stress levels and sleep quality are connected. It’s easy to get carried away with our daily lives and allow stress to build up. Pay attention to how you feel at the end of the day. Are you tired but wired? Do you have trouble falling or staying asleep? Are you feeling anxious and worrying about work hours after you left the office? These emotions take a physical toll on our body, primarily by overworking the adrenal glands to produce excess cortisol (the stress hormone). When cortisol is chronically elevated, we get stuck in a fight-or-flight response, and this runs our body down over time, weakening our immune system.
Next time you’re feeling stressed, try some deep breathing or practices like meditation, gentle yoga and stretching, and aromatherapy. Essential oils like lavender, ylang ylang, and lemongrass can be especially helpful for de-stressing. Finally, give yourself permission to “turn-off” when possible. Don’t underestimate the power of a little down time!
Listen to your body
Listening to your body’s cues and understanding your natural tendencies toward symptoms like congestion or dryness is an important key to finding the immunity-boosting remedies that work best for you. Pay attention to the changes you notice in your body when the seasons start to shift, both when the weather turns cold and when it starts to warm up in spring. This will offer you important clues. Feeling congested? Try adding a few drops of tea tree oil to boiling water and breathe in the steam. Feeling dried out? Increase your intake of water, warm liquids like herbal tea, and healthy fats. Feeling run-down? Prioritize rest and stick to eating fresh, organic, whole foods. Getting in touch with your body is one of the most important ways to keep your immunity up, and it’s a foundational piece of my health coaching approach.
Ready to take control of your health today?
Book a free Health Discovery Session to learn more about my coaching approach and how I can support you in achieving your goals with your personal health strategy.
Be well,
Lindsay