8 Ways To Boost Your Immune System Naturally
I’m feeling really compelled to write a post highlighting the under appreciated immune system. It’s like the unsung hero of our bodies. Always working efficiently but never getting noticed until it does something wrong. So let’s start by thanking our bodies for all the wonderful things that it DOES do for us, and offer it some natural ways to help maximize its efficiency when we do really need it to do top notch work. Like now.
I often approach many things in life with a multi-lens, holistic approach, so it’s no surprise that I’d like to do the same with ways to boost the immune system. The great news is that it’s possible to achieve a healthier immune system naturally. Small changes like diet, exercise, attitude and sleep will have you maximizing your defense system in no time. Like I’ve preached in other articles, I am a huge advocate for small, realistic changes.
Here are 8 tips on how to boost your immune system naturally - whether it’s fighting the common cold, flu, Coronavirus or just staying in tip top shape to prevent the yuckies from creeping in.
Get Enough Sleep
We’ve heard it in tons of books, articles, shows and podcasts. Sleep, or lack thereof can affect all aspects of your life. But in relation to this article, lack of sleep can affect your immune system. It can also affect how quickly you are able to recover if you do get sick. During sleep, your immune system releases proteins called cytokines (molecules that regulate immunity and inflammation). When you have an infection or are under a lot of stress, your body needs certain cytokines to fight them off. These molecules are not produced when you are sleep deprived. Long term lack of sleep also increases your risk of obesity, heart disease and diabetes. Not sure about you, but I don’t want any of those things.
So, how much sleep do I need to boost my immune system? According to the MayoClinic, the optimal amount of sleep for most adults is seven to eight hours a night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.
I know that for some, getting more sleep is easier said than done. Maybe your mind races, you binge watch TV to ‘wind down’ or just have too much to do - the list could go on and on. Again, make small, realistic changes. Start by going to bed 20 minutes earlier than usual. Stick to strictly no screen time an hour before bed. Or try developing a mini night time ritual that is relaxing and signals to your body that it’s time to shut down. Your body and immune system will thank you.
Drink Less Alcohol
I cringed a little writing this one. And especially prioritizing it so high. When I’m stressed, I pour a nice big glass of wine, and if I’m really stressed, I pair it with a nice big dark chocolate bar. And if Grey’s Anatomy goes on - well someone get me a box of tissues and leave me the hell alone. But in all seriousness, drinking alcohol lowers the immune system. It also increases vulnerability to lung infections. Alcohol can disrupt immune pathways and “impair the body’s ability to defend against infection, contribute to organ damage associated with alcohol consumption, and impede recovery from tissue injury”. That’s straight from Alcohol Research: Current Reviews (ARCR), found here if you’re interested. Now, I can counter this by listing lots of research that tells me that ‘moderate’ wine drinking is healthy. But again, for the purpose of boosting your immune system naturally in yucky times like flu season or whatever the hell is going on now, my advice would be to lay off the sauce.
Eat your Fruits and Veggies
Your Mom was so right. Fruits, veggies, nuts and seeds (whole, unprocessed kinds) will provide your body with the nutrients it needs. Most people know that vitamin C is good for a cold, and that’s right - it boosts the immune system. Citrus fruits are great for this, as well as red bell peppers. And, Mom was right again… broccoli really is a super food. It’s packed with vitamins A, C and E, fiber and antioxidants. Other foods that top the immune boosting chart are spinach, garlic, and ginger. Find a more complete list of immune boosting foods here.
During this unsettling time with the Coronavirus in full pandamonia, I found myself in the grocery store in amazement of what was sold out - frozen pancakes, toilet paper, bread and bottled water. I get it, I really do. However, what was crazy was no one was after things that boost your immune system and keep you healthy, like FRESH fruits and vegetables, unprocessed foods and vitamins. My eyes were opened to how much we are a REactive society instead of a PROactive one. I won’t get on a soapbox here, but dang it, eat more fruits and veggies.
Avoid Smoking
For so many reasons, please stop smoking. It threatens basic immune functions, raises the risk of cancer for you and others around you, increases risk of bronchitis and pneumonia, and let’s face it, it stinks. Other effects smoking has on your immune system are more severe and longer lasting illnesses, and lower levels of protective antioxidants (such as vitamin C), in the blood. That’s pretty much all I have to say about that one. Here are a few resources/articles on tips to kick the habit.
Try Herbs And Supplements
Herbs like AHCC (mushroom extract immune booster), Echinacea (plant known to combat colds/flu), Elderberry (flowering plant used to make medicine), Andrographis (traditional Chinese herb) and Astragalus (Chinese flowering plant known for treating heart disease and infection) can help reduce the duration and severity of illness.
If some of these sound too hard to acquire or pronounce, I’d suggest starting with easy to find Elderberry-based supplements — syrups, gummies, lozenges, pills and teas. These are believed to work by supplying the body with antioxidants and boosting its natural immune response and they taste pretty good. I can get my kids to take them in gummy form and they don’t even make a face!
Check this out for 8 other Herbs and Spices that will activate your immune system.
Lower Fear and Worry
I know, way easier said than done, especially in times of chaos like this. But now more than ever, it is essential to find the positives and look for the lessons. Think of what you do have control of versus what is out of your control and start there. And if you are unable to do that, start with breath work and relaxation techniques. Mr. Rogers has a great quote in reference to seeing scary things in the news that make us worried. In times like these, “Look for the helpers. You will always find people that are helping”. There are specialists that can work with you specifically for stress management, anxiety relief and even hypnosis for relaxation. I personally know a fantastic hypnotherapist, Robin Davis (check her out) that has taught me so many skills in this area. And in times of quarantine, there are even video sessions, guided meditations and always, always the option for introspection and remembering the things that are self soothing for you.
Some other quick to implement strategies to lessen fear and worry are:
Meditation
Guided imagery/relaxation
Yoga
Grounding techniques - sensory, showering, walking barefoot
Spend time in nature
Channel creativity - draw, color, paint, write
Talk to trusted friends and loved ones
Stay Positive
Stress. Is. Toxic. This one kind of goes with the last one, but it’s so important I felt like it needed it’s own subtitle. I think I could go on and on forever about this and I really find it fascinating. Our body has memory. Our muscle tissues have memory and our brain and immune system are always communicating. Imagine this, because I’m sure you can relate. Your morning was chaotic, you have an important work meeting that you are unprepared for in 20 minutes, you have 328 emails in your inbox and your phone is ringing off the hook. Oh, you have a sick kid at home, too. I bet your jaw is clenched, you may be instinctively rubbing your neck or temples and you definitely have a sense that you have some resting bitch face going on. Your body senses it. It reacts. It tenses. Your muscles store that emotion in your body and it later turns to physical pain.
I love this visual about where we hold our emotions.
Stress that is temporary is OK if you can identify the source, process it, and deal with it in a healthy manner. Ongoing stress, however, makes us susceptible to disease and illness because of our super smart endocrine system. Here’s how it goes. At least in my head!
Brain: “I’m so stressed”
Endocrine System: “I’m sorry you feel that way. I’m going to send a bunch of hormones out because this feels like an emergency. It will depress your immune system, but I know you need a quick fix.”
Brain: “You’re right. I don’t want to deal with my emotions. I’ll take what you got.”
Endocrine System: “Cortisol is coming right up. I’ll send a bunch. Store it in your body so you can use it again, ok?”
Brain: “You got it!”
Endocrine System: (to itself) Should I have told her that it might make her sick or gain weight? Eeek. Should I also tell her that flooding the body with cortisol increases inflammation, decreases white blood cells and NK cells (special cells that kill cancer), increases tumor development and growth, and increases the rate of infection and tissue damage???? No, that would make her stressed.
Get it? Stress is bad for the immune system. Find a healthy way to deal with that ish.
A wonderful start is being grateful for what you do have. There are oodles of research articles that back up the importance of having an attitude of gratitude for improving your health. I like this one. And I am a huge fan of the book, The Happiness Project by Gretchin Rubin.
Exercise
Come on, it just wouldn’t feel right if I didn’t add exercise to one of my blog posts. Regular exercise (nothing crazy, just 30 minutes of movement a day) is honestly the key to overall health and wellness. In research studies, moderate exercise has proven beneficial and “immuno-enhancing” for vulnerable populations like the elderly and those living with chronic conditions. Even non-cardio exercise can be beneficial to the immune system. Focusing on stretching, intentional breath work, yoga and mind-body connection movement can possibly strengthen the immune system and anti-viral responses.
What’s considered ‘moderate’ exercise?
The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:
Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It's best to do this over the course of a week. You can achieve more health benefits if you ramp up your exercise to 300 minutes or more of moderate aerobic activity a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
Strength training. Do strength training for all major muscle groups at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. Or try squats, planks or lunges. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate is a term that is relative to you. My suggested guidelines would be asking yourself these questions.
Am I breathing heavier than a ‘normal’ walk, but not totally out of breath?
Did I work up a light sweat after about 10 minutes?
Can I carry on a conversation with someone, but may need to slow down a bit or catch my breath?
I think most importantly during an illness or times of stress, it’s to listen to your body. And honor it. Our bodies are incredibly sophisticated and our intuition even more so. If you listen closely, your body will tell you what it needs. The same goes for mental health. We talked about the mind-body connection and the importance of managing stress and staying positive. Optimize your sleep, eat whole foods, try to find fun ways to exercise, and make time for yourself to de-stress. Your immune systems will thank you!
