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If you’re looking for how to boost your immune system naturally, it helps to look at your daily habits. There are several different factors that affect your immune system to different degrees. One of the biggest impacts comes directly from the daily habits you adopt as part of your lifestyle.
You may not want to hear this but the truth is you cannot build immunity overnight. Not even the strongest medication can help you with this. The key to a strong immune system lies in the little things you do every day.
Most of us prioritize everything else and ignore healthy habits until a compromised immune system gives us a wake-up call in the form of failing health. Sure, you can take meds to recover from your ailment but a far better solution is to be more aware of your daily habits.
Ask yourself this – are you doing things to boost your immune system naturally or are you doing these things that weaken your immunity?
Equally important – are you adapting your immune-boosting strategies for each season? Seasonal Immunity Boosting Tips – Different Strategies For Different Seasons
You have complete control over your habits and lifestyle and committing to these daily habits will help you build a strong immune system and build the foundation for good health.
1. Soak Up The Sun
Fun fact: The reason we become more susceptible to the cold and flu in fall and winter is not because of the cold weather. It’s because of the fewer sunshine hours.
Vitamin D is essential for keeping the immune system strong enough to fight off viruses that cause colds and the flu. Several studies have shown that the body needs the UV rays in sunlight to produce the Vitamin D that it needs.
Vitamin D levels tend to drop in fall and winter because of the shorter days and fewer sunshine hours. The result – lower immunity and higher susceptibility to falling ill.
This research report goes into great detail about the association between sunlight, Vitamin D, and the immune system.
Tip: The best habit you can cultivate to boost your immune system naturally is to spend at least a few minutes outdoors every day, breathing in the fresh air and soaking up some rays. Make this a top priority.
2. Maintain a Balanced Diet
A well-balanced diet with special attention to immunity-boosting foods plays a vital role in maintaining a strong immune system.
Here’s a snapshot of the best foods to boost the immune system:
– Veggies such as spinach, carrots, and zucchini, which are packed full of Vitamin A
– Sweet peppers, broccoli, and avocado, which contain a high dose of powerful Vitamin E
– Antioxidant-rich foods such as berries, citrus fruits, leafy greens, nuts, and seeds
– Probiotics and fermented foods such as yogurt, sauerkraut, kefir, and kimchi, all of which support a balanced gut microbiome
– Herbs and spices such as garlic, ginger, turmeric, echinacea, and elderberry
You’ll find more details on which foods boost the immune system and how to boost the immune system with food.
Additionally, consider nutritional supplements like vitamin C, zinc, and omega-3 fatty acids, which can further support your immune system. Zinc plays a key role in strengthening immunity, with some researchers calling it the ‘Gatekeeper of immune function’.
Read more about the immunity-boosting properties of Garlic, Elderberry, and Echinacea and how to use these herbs for immune system support. There’s more. Get the full list of best immune boosting herbs and spices and how to use them for flavor and health.
3. Reduce Your Sugar Intake
Better still – cut it out completely. The less sugar you consume, the stronger your immune system gets. Why?
Sugar obstructs the activity of white blood cells that fight off bacteria and infection. Too much sugar can weaken your immune system and curb the response of these cells, putting you at risk for a nasty virus to move on in.
With sugar found in almost all prepackaged foods these days, it can be very easy to consume more than you realize.
If you’re looking to boost your immune system, start becoming more aware of what’s in the food you eat.
Starting today cut back on baked goods, carbs, and sugary drinks including that drive-through coffee each morning. Read labels on all cans and packages at the grocery store and resist the temptation to buy those with a high sugar percentage.
You’ll be surprised at how much better you feel once you cut back on all the sugar that has been weighing you down.
If you’re struggling with cutting out sugar from your diet, use one of the books listed above to guide you through the process. It can be challenging at first but bust through the obstacles and see the difference it makes!
4. Move Your Body Everyday
Engaging in regular physical activity does more than just improve your overall fitness. It’s also a great way to boost your immune system naturally. By making exercise a part of your daily routine, you’ll notice a big change in how efficiently your immune system works.
Exercise helps your immune cells function properly by increasing blood flow and encouraging the production of antibodies and white blood cells, which are instrumental in building immunity.
You don’t have to join an expensive gym or work out for hours on end to strengthen your immune system. All it takes is 30 minutes a day of some form of moderate to brisk movement. This can include anything from walking, swimming, dancing, or tai chi to yoga, jogging, or hiking.
Tip: Choose an activity that you enjoy and find time to fit it into your daily schedule.
5. Get Enough Sleep
Adequate sleep is vital for strengthening the immune system. Studies show that our body repairs and rejuvenates itself while we sleep.
When we sleep, the body releases proteins called cytokines, which act as immune system messengers, ensuring that the immune cells function efficiently to keep harmful viruses at bay.
Sleep also allows your body a chance to recharge overnight so that you’re ready to start each day with a full tank.
Aim for 7 to 8 hours of quality sleep each night to allow your immune system to function at its best.
‘Get enough sleep’ sounds like such easy advice and yet so many of us struggle to get the recommended 7 – 8 hours of sleep every night.
Don’t let sleep deprivation put you at a higher risk for illness and infection.
Tip: Create a sleep routine that ensures you get the sleep you need every night. Using these natural sleep aids can also help.
6. Stay Hydrated
The easiest daily habit you can cultivate to boost your immune system naturally is drinking enough water every day.
Water plays an important role in helping to provide your cells with enough oxygen. It also helps flush out toxins from your body that can otherwise build up and compromise the immune system, leading to a plethora of other health issues.
If you keep forgetting to drink water throughout the day, these tips to stay hydrated will help. They were written with summer in mind but can be used any time of the year.
Find plain water blah and boring? Consider incorporating infused water, herbal teas, and water-rich foods into your routine as well.
Get plenty more tips to stay hydrated without drinking water.
Tip: There are ways to stay hydrated with and without water so there’s no excuse.
By making an effort to stay fully hydrated, you’ll strengthen your immune system and protect yourself from unnecessary illness no matter what time of year it is.
7. Wash Your Hands
This may seem like a no-brainer, but it’s a super important, super simple task that will protect you from those dreaded germs that cause the cold and flu.
Think about all the places you go and all the things you touch on a daily basis. There’s no way of knowing who touched it before you and what germs they may have transferred to that surface. Many of these germs are contagious.
Doctors typically recommend that you scrub your hands with soap and water for at least 20 seconds each time to eliminate any possible germs or residue. This is especially important after you’ve been out and about in a public place.
Keep a hand sanitizer handy for those times when you may not have access to soap and water right away.
Washing your hands is a simple, yet effective daily action that can help to boost your immune system and give you so much more protection in a sea of germs and sickness.
Tip: Don’t take any chances. Wash your hands well as soon as you get home from outdoors to get rid of any contagious germs.
8. Put Your Phone Down & Connect With Others In Real Life
Nothing beats the feel-good factor and power of connecting with others. As an added bonus, maintaining strong social connections and receiving emotional support can boost your immune system as well.
Filling your life with healthy relationships can have an impact on your mood, your mindset, and even your health. It’s so much more fun too.
Being around others can boost your self-confidence and reduce your stress levels. We all know stress can cause a plethora of health issues including a weak immune system.
By stepping out of isolation and allowing yourself some good conversation, laughter, and social bonding with others, you’ll be setting yourself up for a healthier, happier life.
If you live far away from family, look for other ways to connect with your community. Join a club that’s centered on your favorite pastime. Enroll in a dance class or other group activity that you enjoy.
Most important of all, put that phone away. Messaging friends and family is a great way to stay in touch with loved ones scattered in different corners of the world. But it’s no substitute for real-life connections.
9. Diffuse Immunity-Boosting Essential Oils
Using immunity-boosting essential oils can be a natural and effective way to boost your immunity naturally.
These concentrated plant extracts possess powerful properties that can strengthen your body’s defense mechanisms and support overall well-being in a number of different ways.
Some essential oils such as Tea Tree, Oregano, and Thyme have antimicrobial properties and can help fight against harmful pathogens such as bacteria, viruses, and fungi.
Others, such as Frankincense, Lemon, and Lavender essential oils are rich in antioxidants that help neutralize free radicals and promote immune health.
Essential oils such as ginger, turmeric, and peppermint have anti-inflammatory properties. Inhaling these aromas helps reduce inflammation, support immune responses, and maintain a healthy immune system.
Prolonged stress can suppress the immune system, making us more susceptible to illnesses. Essential oils such as lavender, chamomile, and bergamot have calming and soothing properties that can help reduce stress and promote relaxation.
Learn more about the best essential oils for immune system support and how to use them.
10. Create A Self-Care Routing to Relax & Unwind
It’s easy to get caught up in the busyness of life and forget to allow yourself some much-needed downtime. The result is built-up stress and a weakened immune system.
Self-care plays a super important role in lowering stress levels and building stronger immunity. The less stressed you are, the more efficiently your immune system will function.
Make time every day to simply let the chaos of the day fade away and give your body a chance to relax and recharge. Take a warm relaxing bubble bath, read a good book, meditate, write in your journal, or cook your favorite meal.
These small acts of self-love can reap huge benefits in terms of a stronger immune system. By taking time for yourself and your own needs, you are ultimately helping your immune system to build a wall against illness and infection.
Tip: Find time at least every other day to relax and unwind.
Incorporating these 10 daily habits will help to boost your immune system naturally and enhance your body’s defense against seasonal illnesses.
Always consult with healthcare professionals before taking any immunity-boosting supplements or herbal remedies.
Educating yourself on what to do and what not to do is key to keeping your immune system healthy and supported. My top recommendations:
FAQs
How does stress affect the immune system?
High-stress levels may impact the production and functioning of immune cells, making you more susceptible to infections. Chronic stress is a huge factor in weakening the immune system.
Can I boost my immune system overnight?
No, you can’t. Building immunity is not an overnight process. Boosting your immune system is a continuous process that requires consistent effort. While certain lifestyle changes can provide immediate benefits, it’s important to adopt these practices as long-term habits for lasting results.
How long will it take to see improvements in my immune system?
The time it takes to see improvements in your immune system can vary based on various factors such as your current health status, lifestyle choices, and adherence to the recommended practices. Consistency is key. Expect to see gradual improvements over time if you stay consistent with implementing the 10 daily habits listed above.
Are there any side effects of using herbs to boost immunity?
While there are a few herbs known for boosting immunity, it’s important to use them with caution. Some herbs may interact with medications you’re taking or have other side effects. Consult with a healthcare professional before using herbs to boost immunity.
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here
