Improve Your Immunity by Supporting Your Overall Health
Why Your Immune System Matters
If you’re sick of being sick, it’s probably time to improve your immunity. A weak immune system lowers your body’s defenses against nasty germs that can leave you sniffling and sneezing when you should be breathing easily and enjoying life. Our immune system is amazing, but it doesn’t operate by itself. It relies on your lifestyle habits as well as your gut health. The foods we eat, how well we sleep, and managing our stress are all key areas that are needed to improve your immunity.
Manage Stress to Improve Your Immunity
Stress is a known precursor to illness. That is because stress breaks down your body’s defenses by causing an excess in the production of cortisol, a hormone that depletes your body’s white blood cells. Since you cannot control some factors that lead to stress, it’s imperative that you learn to manage stress, so you may reduce its effects on your body. The following are some signs that stress is becoming a problem in your life.
- Inability to focus or concentrate
- Negative outlook
- Chronic mood swings
- Anxiety
- Inability to sleep or sleeping too much
- Feelings of loneliness or depression
- Pain
- Eating too much or not enough
- Neglecting responsibilities
Alleviating stress may mean spending less time at work and more time doing the things you enjoy. For some people, managing stress is about getting more sleep on a regular basis or enjoying some time outdoors. Find out what your individual stressors are, and what you can do to minimize the stress in your life.
Eat Foods Rich in Antioxidants
A proper diet is crucial to a healthy immune system. Antioxidant-rich foods and supplements help raise your immunity and overall health by counteracting molecules that break down cells and contribute to illness and disease. Antioxidant sources include fruits and vegetables, a variety of nutrient-dense foods, and herbs and vitamin supplements. Vitamins C and E are often used to increase health and have been shown to protect against the common cold and heart disease. According to the Cancer Project, vitamin C is extremely important for fighting cancer because it helps destroy cancer-causing free radicals in the body.
Among the bevy of beneficial herbs are:
- Green tea
- Ginkgo
- Garlic
- Ginger
- Peppermint
According to Shiow Y. Wang, Ph.D., a biochemist with the USDA’s Beltsville Agricultural Research Center, some herbs should be considered regular vegetables due to their potent antioxidant value.
Support Your Gut Health
About 70% of the immune system resides in the gut. A healthy microbiome helps train immune cells and supports the body’s inflammatory response. Feeding beneficial bacteria with fiber-rich foods and fermented foods is one of the best ways to support immunity naturally.
Prioritize Sleep
During sleep, your body repairs and produces important immune cells. Research shows that sound quality sleep enhances immune function. It’s important to get 7-8 hours of quality sleep each night. You also want to be consistent in the time you go to sleep and the time you wake up, so your body has a schedule.
Move Your Body Daily
Exercise has many benefits for your overall health. It helps promote circulation, produces the feel-good hormones to help you manage stress, boosts your metabolism, reduces inflammation, and supports your immune system. Walking counts and is a great form of exercise!
Avoid Habits That Weaken Immunity
Many things weaken our immunity, including smoking or vaping, excess alcohol, processed foods, high sugary foods, chronic stress, and being sleep deprived.
Improving your immunity is not about finding one magic supplement. It is about supporting the body every day through healthy habits. Sleep, stress management, whole foods, movement, hydration, and gut health all work together to help your immune system function at its best.