How to Boost Your
Your immune system is your natural protection against infections, viruses, and other invaders, including the common cold and COVID-19. Your immune system includes your lymph nodes, white blood cells, antibodies, and some organs. It’s more important than ever to keep your immune system strong, learn how to boost your immune system naturally.
People with a weak immune system are at a greater risk of developing infections and illnesses that make them sick. While some people are born with poor immune systems, others become immuno-compromised due to diseases, including malnutrition and cancer. Unhealthy lifestyle choices can also cause poor immunity. Further, studies suggest a strong link between gut health and metabolic health with immunity. Being metabolically healthy means having ideal levels of high-density lipoprotein cholesterol, blood pressure, blood sugar, and triglycerides, as well as an ideal waist circumference without medications.
4 Holistic Methods to Boost Your Immune System Naturally
1. Vitamin D
According to research, having a vitamin D deficiency is associated with increased autoimmunity and a greater susceptibility to infection. One specific cross-sectional study clearly associated lower levels of vitamin D with an increased risk of infection. In this study, participants with lower vitamin D levels were more likely to self-report a recent upper respiratory tract infection than those with adequate levels of vitamin D. Studies looking at a link between vitamin D and rates of influenza also saw an association between lower vitamin D levels and an increased rate of infection among participants.
If you’re stuck inside due to COVID-19 restrictions and aren’t getting enough vitamin D naturally from the sun, it may be a good idea to supplement in order to get the right amount of this vitamin that your body needs. While there’s still significant debate on daily recommendations, The US Endocrine Society currently recommends between 1,500 and 2,000 IU per day.
How to Get More Vitamin D
- Eat fatty fish rich in vitamin D, including tuna, sardines, shrimp, oysters, and anchovies
- Include mushrooms in your diet
- Eat egg yolks
- Include foods fortified with this vitamin, including certain brands of orange juice, cereals, and tofu
- Take a supplement
Garlic is a natural and delicious immune booster, and it can help you fend off both colds and flus. In fact, it’s been used in medicine for centuries.
Its power comes from a compound called alliin, which turns into another compound called allicin when it’s crushed or chewed. Because it’s an unstable compound, allicin is known to quickly convert to other sulphur-containing compounds that are thought to give garlic its disease-fighting properties, boosting the white blood cells’ ability to fight viruses.
Studies show that garlic can not only help prevent you from getting sick in the first place but it can also reduce the amount of time you stay sick and reduce the severity of your symptoms, too.
How to Get a Daily Dose of Garlic
To get the medicinal benefits of garlic, you should be eating two to three cloves per day. Alternatively, you can take a garlic supplement with a daily dose from 600 to 1,200 mg. Garlic oil, aged garlic extracts, and powdered garlic are all excellent choices, too.
The orange-yellow spice known as turmeric is more widely known for its antioxidant and anti-inflammatory properties, but it’s also a natural remedy to fend off colds and flus. Its immunity-boosting properties come from its active component, curcumin.
In the last couple decades, research has shown that curcumin can enhance antibody responses, support the gut-immune connection, and regulate immune hyperactivity. As a result, curcumin can promote optimal immune health by creating a more balanced immune system that can respond effectively when challenged by foreign invaders.
Ways to Consume Turmeric
- Warm spiced turmeric milk
- Turmeric tea
- A Pinch of turmeric in a tsp of honey
- Turmeric and ginger hot cider
4. Manuka Honey
Manuka honey is a goldmine of medicinal properties. Not only is it used to promote wound healing, provide energy, clear infections, and improve digestion, acne, and sinus issues, but it’s also a natural immunity booster thanks to its anti-viral and anti-inflammatory properties. To help pevent getting sick, all you need is half a tablespoon to a full tablespoon of Manuka honey per day.
How to Get Manuka Honey
Purchase Manuka honey to be delivered straight to your door to start boosting your immunity.
5 Simple Lifestyle Changes That Can Boost Immune System Naturally
Adding more natural immunity boosters like vitamin D, garlic, and Manuka honey can help you ward off colds and flus. There are also many simple lifestyle changes you can make right now to improve your health and, ultimately, boost immune system naturally.
Take a Probiotic
Probiotics can reduce your risk of infection, improve your gut health, and also boost your immune system. Recent scientific research suggests that probiotics can effectively regulate the host immune response, resulting in immune response-related disease prevention such as viral infections. Specifically, they can regulate the functions of intestinal epithelial cells, as well as mucosal and systemic immune cells.
Eat a Balanced Diet
Eating a healthy, balanced diet is, of course, good for your overall health. It helps to ensure your body, including your organs and tissues, functions properly. Specifically, it also allows you to get all the important nutrients you need to ensure your immune system is strong.
What Makes Up a Balanced Diet?
- Whole grains
- Lean Proteins
Excess body fat can actually create immune cells that can harm — rather than protect — your body. Researchers have found that losing just 10 pounds could improve the balance of the immune system.
Tips for Healthy Weight Loss
- Eat a balanced diet (see above) of whole foods
- Drink more water every day
- Drink green tea
- Try intermittent fasting
- Eat less refined carbs
- Cut back on sugar
Among the many other negative health effects of smoking, cigarettes can make you prone to infections and weaken your immune system. If you’re worried about your immunity during this time, it’s a great time to try quitting smoking.
Reduce Your Alcohol Intake
Studies suggest that excessive alcohol intake may damage the immune system, thus putting you at a higher risk for infections. Reducing your alcohol intake, then, can boost your immunity so you’re better protected against viruses, germs, and other invaders.
Tips to Quit Drinking Alcohol
- Assess your goals
- Make a plan
- Get Support
Stay Healthy with CBD
CBD has anti-inflammatory and antibacterial properties that can help you manage the symptoms of a cold and fight resistant bacteria strains. It can also help you boost immunity by helping you get a better night’s sleep, reduce stress, and reduce anxiety.