Eri Nakamura, Registered Massage Therapist
In the face of a global health pandemic, it’s more important than ever to have a strong immune system.
.. It’s easier said than done… right?
What we can do is to “Try Focus on what we can control. Eat well and stay healthy!”
Taking good care of ourselves and give our immune system its best fighting chance of doing its job. If we don’t do it then who will..?
Here are 9 tips to strengthen your immunity naturally.
9 Ways to Boost Your Body’s Immune System Naturally.
- Get enough sleep
Sleep and immunity are closely tied.
Most adults should get at least 7 hours of sleep per night. Getting adequate rest may strengthen your natural immunity.
If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle.
Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.
- Eat more whole plant foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens and help decrease inflammation.
The fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
- Eat more healthy fats
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
- Eat more fermented foods or take a probiotic supplement
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
If you don’t regularly eat fermented foods, probiotic supplements are another option.
- Limit added sugars
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system.
Lowering your sugar intake may decrease inflammation and your risk of these conditions. Try limiting your sugar intake to about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet. (less than 5% of your daily calories.)
- Engage in moderate exercise
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
It can reduce inflammation and promote the healthy turnover of immune cells.
Jogging, biking, walking, swimming, playing sports or hiking are great options. Get at least 150mins activity a week or 30mins per day is recommended.
- Stay hydrated
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function.
Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. (Water is highly recommended because it’s free of calories, additives, and sugar.)
- Manage your stress levels – Self Care
Relieving stress and anxiety is key to immune health.
Long-term stress promotes inflammation, as well as imbalances in immune cell function.
Lowering your stress levels through meditation, yoga, exercise, massage therapy, taking an epsom salt bath at home at least once a week can help keep your immune system functioning properly.
- Supplement wisely
Studies indicate that the following supplements may strengthen your body’s general immune response:
- Vitamin C – also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
- Vitamin D – helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
It also helps support a healthy brain, heart, teeth and lungs. Vitamin D keeps your immune system strong and can help regulate insulin levels. It keeps your energy levels up and enhances your mood, too. - Zinc – a nutrient found throughout your body, helps your immune system and metabolism function.
Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. (Food sources of zinc include chicken, red meat and fortified breakfast cereals.) - Elderberry – The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system.
They could help tame inflammation, lessen stress, and help protect your heart, too.
Some experts recommend elderberry to help prevent and ease cold and flu symptoms. - Echinacea – Extracts of echinacea do seem to have an effect on the immune system, your body’s defence against germs. Research shows it increases the number of white blood cells, which fight infections.
A review of more than a dozen studies, published in 2014, found the herbal remedy had a very slight benefit in preventing colds.
Garlic – It is highly nutritious but has very few calories. It is known to boost your metabolism.
The active compounds in garlic can reduce blood pressure, improves cholesterol levels, which may lower the risk of heart disease.
….And lastly, Wash your hands frequently! 🙂