Boosting Your Immune System
“All disease begins in the gut.”
Hippocrates - Father of Modern Medicine
Strengthening your immune system will help you fight off viruses, bacteria, parasites and toxins. Supporting the immune system is also important for long-term prevention of diseases. Bellow you will find three ways to boost your immune system that you can incorporate into your lifestyle today.
Sleep: Poor-quality sleep weakens the body’s ability to protect and heal itself. Most of the detoxification and repair of the body happens when the body is sleeping. Prioritize your sleep by getting at least eight hours a night, cutting down screen time before bed and practicing calming exercises, such as yoga and meditation.
Movement: Did you know that movement can reduce cortisol? Being stressed can suppress the immune system. High-impact exercise stimulates lymph drainage and can help move lymphocytes (a type of white blood cell) through the body. Low-impact exercise is also supportive since exercises like yoga promote mindfulness and calmness, ultimately leading to stress reduction. Try exercising six days a week.
Diet: A good immune system starts in the stomach. It needs good, regular nourishment. Scientists have recognized that people who are malnourished are more vulnerable to infectious diseases. There is evidence that deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B, C, D and E may increase the risk of a weakened immune system. While no food or supplement can “cure” or prevent you from catching a virus or the flu, some foods have been shown to help bolster immunity. Try to incorporate these tasty ingredients into your regular eating routine.
Foods to help Boost your immune system
Turmeric – This root has been shown to boost immune cell activity, enhance antibody responses and it contains an anti-inflammatory compound too. Its health properties are thanks to curcumin, which also maintains healthy cell cycle, enhances antioxidants, supports the body’s natural detoxification system and promotes healthy colon function.
Cayenne pepper – This spice used in soups, chilies and curries will turn up the heat while it does its job eradicating bacteria and flu viruses before they start. An existing cold can also benefit from cayenne. Mix it in water with lemon to calm your cough and break up chest congestion.
Ginger – This has anti-inflammatory and antioxidative properties and offers many health benefits. Normal metabolic processes in the body, infections and toxins all contribute to the production of free radicals, resulting in oxidative stress. Antioxidant compounds in ginger root have potent anti-inflammatory and immune-boosting properties.
Cinnamon – This spice has a long history of medicinal use when it comes to treating stomach upset, stomach flu, nausea and stubborn colds due to its natural antibacterial and anti-viral properties.
Garlic – This has antibacterial, antiviral and anti-fungal properties. The bulbs are rich in antioxidants that quench the free radicals that play a role in heart disease, cancers and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or other infections. Garlic contains allicin, a chemical compound that’s been administered for centuries as a natural medicine to prevent all sorts of flu viruses, fungi and bacterial infections.
Citrus – Citrus fruits like oranges are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing. Vitamin C helps reduce the duration of common cold symptoms and improve the function of the human immune system.
Dry tart cherries – These support healthy sleep due to their natural melatonin content. This is crucial because research shows that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus.
Pomegranates – This nutrient-dense superfood is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to decrease the length of a cold. Add pomegranate seeds to fruit salad or add splashes of juice to water or tea.
Elderberry – This has antiviral, anticancer and anti-inflammatory properties. Elderberry is also high in flavonoids. People take elderberry supplements or tea as a remedy for colds, flus and bacterial sinus infections. The plant medicine works by reducing swelling in mucus membranes. Some studies suggest elderberry extract reduces the duration of the flu. If it works for flu infections, it may help your immune system against other infections.
Acai berry – This is such a potent antioxidant and stimulator of the immune system; researchers are studying it as a potential treatment for all kinds of conditions. The fruit is high in anthocyanins, flavonoid molecules that are very potent antioxidants. They combat oxidative stress in the body by mopping up free radicals. Antioxidants are credited with boosting immunity and lowering inflammation in the body.
Blueberries – This fruit contains a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fiber and manganese.
Root vegetables – Vegetables such as sweet potatoes, wild yams, jicama, beets, turnips and parsnips are packed with soluble fiber that your gut loves and finds easy to digest. Carrots and sweet potatoes are wonderful sources of beta-carotene, a precursor to vitamin A. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. It also helps form the mucus membranes that line the respiratory tract, which act as a protective barrier to keep germs out of the body.
Pumpkin and squash – These vegetables are members of the Cucurbitaceae family. They are the perfect immune strengthener. Nutritionally they have fiber, potassium, vitamin C, zinc, magnesium, manganese and some B vitamins like folate. Zinc influences multiple aspects of the immune system. As antioxidants, alpha- and beta-carotene and related phytonutrients (like lutein and zeaxanthin) are important for protecting body tissues from damage. They are incredibly helpful for protecting tissues and are promoted for a reduced risk of certain cancers. Pumpkin seeds are high in protein, potassium, magnesium, iron and copper. Try roasting the seeds! Pumpkin seeds are also a rich source of protein and the essential fatty acid omega 3 fats.
Leafy green veggies – Leafy greens such as spinach provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, thanks to their high content of folate, vitamin A, vitamin C, fiber, magnesium and iron. The nutrients boost immune function and provide the body with necessary nutrients for cell division and DNA repair. They also provide bioactive compounds that release a chemical signal that boosts immunity in the gut.
Cruciferous vegetables – This family of vegetables includes broccoli, cauliflower, Brussel sprouts, bok choy, arugula, radishes, watercress and kale. They are anti-inflammatory superfoods high in many important nutrients. They also contain potent antioxidants, such as sulforaphane, a compound that may boost production of glutathione. In terms of immune support, glutathione works by attacking free radicals to minimize their potential damage.
Mushrooms – Edible mushrooms contain powerful compounds that enhance your body’s ability to fight diseases. Fungi are packed with antioxidants and anti-inflammatory components that destroy infections, slow down aging and regenerate nerve cells. These natural, protective ingredients work together to fight cancer, viruses and inflammation to super-charge your immune system. First, they modify cytokines, which are inflammatory messengers that can suppress white blood cells and make you more susceptible to getting sick. Next, mushrooms are rich in polysaccharides, which help bolster and maintain the structure of your cells (essential for having a healthy immune system).
Walnuts – In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, omega 3, copper and folate.
Almonds – These nuts are particularly high in vitamin E. In addition to vitamin C, vitamin E plays a key role in immunity. This fat-soluble vitamin boosts the activity of immune cells to support the body’s ability to fend off bacteria and viruses.
Brazil nuts – These nuts contain a mineral called selenium which enhances immunity. Selenium is also a potent antioxidant; it prevents cells from being attacked in ways that damage DNA. One ounce of Brazil nuts, about six to eight whole nuts, provides nearly 1,000 per cent of the daily value for selenium.
Salmon and other fish – Oily fish are a great source of omega 3, which helps to boost the immune system by enhancing the function of immune cells. DHA-rich fish oil enhances the activity of white blood cells known as B cell. Seaweed, algae, hemp, walnuts and chia seeds are also a good vegan source of omega 3.
Miso – Miso is a salty paste made from fermented soybeans. It is rich in probiotics that are beneficial for gastrointestinal (GI) health and boosting the immune system. A lack of beneficial bacteria or an imbalance of bacteria in the GI tract is associated with a variety of medical conditions. Beneficial microorganisms found in miso and other fermented foods perform a variety of necessary functions in the GI tract. The probiotics establish a healthy balance of flora in the GI tract, protecting against pathogenic strains that try to take hold. About seventy per cent of the immune system lies in the gut. Healthy, balanced gut flora makes for a strong immune system.
Kefir & yogurt – These are fermented with live cultures of bacteria that are beneficial for health and boosting the immune system, fighting bad bacteria and reducing inflammation. They can be made with dairy or you can now find dairy-free probiotic fermented coconut milk, which contains about 2 billion probiotic live cultures. Simply add to your smoothie!
Green tea – Green tea is loaded with flavonoids, which may reduce the risk of a cold. It contains only a small amount of caffeine, so people can enjoy it as an alternative to drinking coffee or black tea.
Dark chocolate – This contains an antioxidant called theobromine, which helps to boost the immune system by protecting the body’s cells from free radicals. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.