Most people want to strengthen their immune systems, but need to know the best ways to achieve this goal. The truth is, you need to train your immune system to work at its optimal level. We want to be able to fight off things that can hurt us– such as parasites, bacteria, and viruses– and while we’re at it, we want to remain nonreactive to not-so-bad things like foods and pollen.
A healthy body relies on a resilient immune system. While avoiding destructive habits, stressors, and toxins are best practice, you should also strive to include natural immune supporters, and adopt behaviors that encourage immune system strength. Your immune system can tell you so much about your gut health. After all, the gut is where 80% of your immune system’s cells hangout, and it is where our bodies decide between what is good and what is bad. By strengthening our gut health, we are much less likely to get sick. These are some of the key ways I recommend my clients support their immune function:
1. Take this trio daily.
There are so many vitamins and minerals that support our immune system, however, these three really pack a punch. Take them daily if you want to reap the most benefit, and begin conditioning your immune system. Please keep in mind that not all supplements work the same with all conditions; for example, there is some evidence that vitamin D might be harmful when treating the novel coronavirus, so check in with your health care provider if you have symptoms.
Vitamin D: 2,000 IU daily. Although you can get vitamin D through some fortified foods and sunlight, the standard lifestyle doesn’t always lend a lot of time outdoors, and many adults don’t get the levels of vitamin D needed to support the immune system. vitamin D is a very important vitamin for the treatment and prevention of autoimmune diseases, in particular.
Zinc: 15 to 30 mg a day. Zinc affects multiple aspects of the immune system and even acts as an antioxidant by fighting off free radicals. It’s also a very common deficiency worldwide.
Vitamin C powder: 1,500 mg daily. Vitamin C is an essential vitamin for immunity. A deficiency in vitamin C has been associated with an increased duration and frequency of colds, along with immune system deficiency. It’s also a crucial free-radical hunter that significantly protects against infectious disease.
2. Soak up the power of the sun.
Immune cells are positively affected by our vitamin D levels, and natural sunlight is the best source of natural vitamin D you can get. In fact, vitamin D deficiency is associated with increased frequency of infection as well as autoimmune disease.
3. Use natural antimicrobials to ward off infection.
Another great way to build your immune strength daily is through superfoods. These foods can be incorporated on a daily basis so that you are constantly improving and supporting your immunity while eating delicious foods.
Manuka honey: Quite a bit of research supports the benefits of honey as a natural immune supporter, natural anti-inflammatory agent, and antimicrobial agent. Manuka honey, in particular—native to New Zealand and Australia—is even registered as a wound-care product in those countries. Manuka honey has substances that can kill bacteria, and when ingested, it can even work synergistically with antibiotics to improve their effectiveness.
Oregano oil: This oil has an extensive history of being an antimicrobial, antiviral, and antifungal. It can also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA), as well as taken internally to combat yeast infections.
Raw garlic: This superfood has amazing antimicrobial and antiviral properties. The potent sulfur compound allicin in garlic is known to treat serious GI infections such as SIBO (small-intestinal bacterial overgrowth) and kill parasites and yeast infections. At the first sign of an infection, begin taking one raw garlic clove daily, or use concentrated allicin extract.
4. Sleep is Crucial for Immune System Health
Chronic sleep deprivation, as well as disruption of the sleep-wake cycle cause an activation of the inflammatory immune response (according to Mindbodygreen.com). Lack of sleep decreases the activity of T-cells (a crucial type of immune cell) and weakens our immune response to vaccines. Studies of identical twins show that the sleep-deprived twins had increased inflammation markers, and worse immune markers. Try to allow seven to eight hours of sleep on a regular basis and avoid all-nighters. If you travel through time zones frequently, use recomended doses of melatonin (2 to 3 mg) to reset your circadian rhythm.
5. Manage your stress.
Chronic stress can actually suppresses our immune system by releasing the hormone cortisol. Cortisol interferes with the ability of specific white blood cells (called T-cells) to proliferate, and get proper signals from our body. In addition, cortisol also lowers an important antibody called secretory IgA, which lines the respiratory tract and gut and is our first line of defense against pathogens. In fact, studies show that even a short session of meditation can increase levels of IgA and improve our immune function.
6. Get your exercise on. Consistency baby!
It may be obvious that there are cardiovascular, mood, and weight management benefits to regular exercise. It’s also true that moderate physical activity can improve our antibody response to infections. It’s important not to over do it; however, as chronic strenuous exercise without recovery days has linked to an increased susceptibility to infections, as well as injury. Consistency, balance, and moderation are major keys.
For both men and women, showing love to the health of your immune system on a consistent basis is not only going to prevent you from getting sick, but it will help you age more gracefully, look better, and prevent the development of diseases in years to come. Who doesn’t want all that? Comment below with ways that you strengthen your immune system! I would love to hear about how everyone is staying healthy.
