Simple and Safe Ways to To Support your Immune System
Immunity is the body’s ability to avoid infection, disease and other viruses.
Your immune system is a highly complex system that helps you heal and stay well.
There are many excellent ways you can support your immunity.
Lifestyle and diet are important factors.
Please note the following content should not be used as a substitute for medical advice from
your doctor or other qualified health care providers.
How can you improve your immune system?
Know Your Body
What are some of the signs that your immune system is deficient?
- I get three or more colds per year
- I have recurrent infections such as sinus infections, ear infections, yeast infections
- I get a stomach bug
- I have bathroom problems such as diarrhea or constipation
- I take at least one course of antibiotics per year (more than twice your body may not be able to attack germs very well on it’s own)
- The glands in my neck, armpits and groins feel swollen and tender
- I am prone to having allergies
- I have an inflammatory disease such as eczema, asthma, arthritis
- I suffer with achiness and achy joints
- I am under a lot of stress
- I am often tired and have trouble sleeping
If you said YES to more than 3 of these statements it could be a sign
that your immune system needs extra support.
Here are some steps you can take to try to strengthen your immune
system, to feel better and live better.
Eating - Make sure you eat well
Eating right is a powerful start.
A healthful diet includes a wide range of whole foods-grains,legumes,fruits, veggies, good fats,and lean protein.
Avoid too many processed foods(typically loaded with salt),starchy foods, salt, and sugars. Alcohol and smoking both rob our bodies of vitamin A, C, B1, B6, calcium, among other impacts
on our health.
Eat a mix of 4-5 cups of fresh vegetables, and fresh fruit each day.
Choose foods that have natural immune boosting qualities such as beans,nuts,lean proteins,
yogurt,citrus fruits, avocados and leafy greens.
Nuts such as almonds, sunflower seeds are abundant in minerals and healthy fats.
Vitamins A and B6 are found in dark vegetables.
Lots of fresh fruits and vegetables are rich in Vitamin C.
Some examples
Spinach and Red bell peppers are high in vitamin C. Broccoli is super charged with A,C and E.
Oranges, cranberries and kiwi are an excellent source of vitamin C.
Spices are also good for the immune system. Turmeric is great for inflammation.
Ginger and garlic have antiviral properties,
Eat slowly. Your body receives nutrients best when your food is chewed thoroughly.
Food Assistance: If you need help obtaining nutritious food contact the La Plata Family Center
Stay Hydrated Drink plenty of fluids.Water is the best thing you can drink.
Sipping hot water can also be helpful in hydrating the body and liquefying toxins so they move
more easily out of the body.
Basic Supplements Although no supplements will cure or prevent disease,
The following supplements could be useful in giving your body some extra support, and are
often used on the onset of cold and flu symptoms.
Please follow recommended dosages, taking megadoses is not necessarily better.
Zinc lozenges
Elderberry
Echinacea in extract or herbal tea form.
Vitamin A Vitamin C
GUT HEALTH Probiotics have been shown to strengthen the immune system.
Including Kefir, yogurt, and fermented foods such as sauerkraut can help your microbiome and
protect your gut. Really important to avoid unnecessary antibiotics which kill off the good
bacteria along with the infections that they are treating.
Flax and Chia seeds also support intestinal health and function.
Stress and Anxiety are also a factor.
Behaviors we turn to when under stress are under and over eating, increased drinking and
smoking, overworking and not sleeping well.
All of which affect our immune system and general health.
Invite more calm into your life by turning off devices for several hours.
Take a breath and quiet your heart. Breathing exercises such as slow deep breathing can bring
you to a relaxed state in just a few minutes. Exercises such as walking, stretching, dancing,and
gardening are known to reduce stress.
SLEEP WELL Inadequate sleep may increase your risk of getting sick.
Prioritize and get eight hours. Keep your bedroom dark and cool.
Turn off devices an hour before bed.
Evening is a comforting time for a hot bath with epsom salt, and 3-6 drops of lavender oil.
Before going to bed, pause with a few moments of gratitude.
Being grateful helps you to focus on the positive, quiets the mind and reduces stress.
KEEP IT CLEAN
Rhinovirus is the culprit behind the common cold.
Common colds are spread by direct contact with rhinovirus, such as being around someone
coughing or sneezing or touching surfaces where rhinovirus is lurking.
Handwashing is one of the most simple and effective ways of reducing the spread of germs.
Don’t forget to do a thorough job,
Wash them for 30 seconds washing the back of your hands, and in between the fingers.
Handwashing is more effective than hand sanitizer.
Using a neti pot is a nice way to clear the nasal passages of bacteria, viruses, and flushes out
excess mucus. Neti pots are available in health food stores and online.
Gargling with warm salt water cleans out the bacteria and germs that linger in the throat and
weaken the immune system.
MOVE Exercise regularly,go for a walk, do yoga, bicycle, swim to enhance your immunity.
Cultivating a moderate exercise routine is a natural immunity booster as it helps reduce stress
levels, improves respiratory function and supports the thymus gland, stimulating the production
of immune cells.
The lymphatic system plays an important role in our overall health.
Think of it as your internal plumbing system. Lymph is a substance that runs through our body,
picks up bacteria and clears it out. It runs alongside the blood vessels and capillaries.
Lymph moves around in the body when we MOVE our body.
So any physical exercise will support our immune system by getting the lymphatic system to do
it’s job. Exercise promotes good blood circulation which helps your immune do it’s job much
more efficiently. Stay motivated and exercise with friends.
Free Yoga classes are available at the Family Center Every Monday at 9 am All are welcome. No experience necessary.
Align yourself with goodness.
Remember to take care of yourself.
Your commitment to a healthy lifestyle helps not only you but all those around us.
