We have all been a little more aware of our immune system as of late, but how do we strengthen it? This is especially crucial as we venture outside more and interact with other people as the country slowly reopens. Normally, we don't worry much about our immunity during the summer, but this year is different. So how do you make sure your immune system is in good shape? Here are a few ways to increase immunity and do it naturally...
Get spicy
Turmeric
Turmeric seems to be everywhere nowadays, but in reality, it was always here and was always a great anti-inflammatory and immune-boosting spice used traditionally in food and medicinally for more than 4,500 years! In Ayurvedic medicine, it is still a staple and used for everything from skin issues to digestive problems.
Turmeric contains curcumin, an active ingredient, that boosts the body against free radicals, inhibits fungal growth, suppresses tumor cell growth, and has anti-inflammatory properties.
Ginger
Like turmeric, ginger has been around for a long time and used traditionally in China for food and medicinal purposes. Containing sesquiterpenes, which target cold viruses, ginger is an excellent immune-boosting spice. In addition, ginger contains shogoal, paradols, and gingerols all found to help prevent certain cancers. With anti-inflammatory, antimicrobial, and antioxidant properties – ginger can pack quite a punch and increase your immune function.
Garlic
Garlic has been found in many cultures throughout the world and used for food and medicinal reasons since ancient times – including Egyptians, Greeks, Chinese, and Babylonians. Garlic contains allicin, an active ingredient that has been found to support immune system and can help fight the common cold.
Cayenne Pepper
Ever hear you should eat or drink something spicy when you feel sick? It isn’t just an old wives' tale, it’s true! Cayenne pepper contain capsaicin which has immune-boosting properties including suppressing neuropeptides which are involved in inflammatory processes. Cayenne also possesses strong antioxidant properties and is often used by modern herbalists to activate circulation when someone has a cold or flu.
Cinnamon
Used for thousands of years medicinally, cinnamon helps to fight inflammation, wards off infection, heals damaged tissue, and has anti-diabetic effects.
Add these spices to your meals and drinks on a regular basis and you will benefit from their immune-boosting properties consistently.
Don’t forget your microbiome
We are learning more and more about our microbiome all the time – what we do know is there is a real connection between our gut and our immune function. The gut microbiome consists of trillions of microorganisms, along with their genetic material. These microorganisms live in our intestinal tract and are responsible for helping to absorb and synthesize nutrients and play an important role in how we digest the food we eat. In addition, these gut microbiota play roles in many other functions of the body, including metabolism, immune regulation, cognitive function, and mood.
A great way to keep your immune function up is to eat foods that feed your microbiome and keep your gut healthy. These include fermented foods such as:
- kimchi
- kombucha
- sauerkraut
- natto
- miso
- tempeh
- grass-fed yogurt.
Relax!
Stress can wreak havoc on your immune system, keep the stress down any way you can.
Mindful meditation can be helpful in achieving a state of mind that is not transcendent, like the meditation we are familiar with, but rather a state of complete awareness. It is achieved by paying attention to whatever is in that moment; focusing on it without thinking of the past (even the moment before) or what will happen in the future. By doing so, the habits of rumination such as wishing things could be different, and distractions can be thwarted by a strengthened ability to live literally "in the moment".
Yoga includes meditation but also incorporates controlled breathing and poses that help your body to relax and reduce stress, lower your blood pressure, and your heart rate. By focusing on your mind, body and breathe, you can achieve a more serene outlook and feel like you are truly able to relax.
Hot bath - another way to soothe your frayed nerves
Ecotherapy - Our desire to be closer to nature is becoming recognized as part of a growing healing treatment called ecotherapy or “green therapy”. According to a study done by the University of Essex in 2013, the time a person spent in nature or the outdoors was “proven to improve mental health, boost self-esteem, help people with mental health problems return to work, improve physical health, and reduce social isolation”.
Lavender - scented herb name comes from the Latin root lavare or “to wash”. Perhaps it was called lavender because it is often used in baths to purify the spirit. Studies show that lavender has a soothing and sedative, calming effect as an aromatherapy product. Lavender also has been shown to:
- contain antibacterial and antiviral properties
- improve sleep quality
- reduce anxiety
- reduce agitation
- relieve stress.
Get moving
Try to be active at least 30 to 45 minutes per day to support your immune system. More and you may feel run down and less you may not be getting enough of a boost. Exercising outside is also a great way to get some sunshine aka vitamin D into your body which has also been found to have strong immune-boosting properties.
Get those zzz’s
If your body isn’t well-rested you will not have a strong immune system. Sleep deprivation can be caused by a variety of factors including insomnia, depression, hormonal imbalances, shift work, sleep apnea, restlessness, stress, anxiety, and a new baby in the house.
To get your body to relax and prepare your mind for sleep, you can:
- Turn off all electronics at least an hour before bed.
- Curl up with a good book: reading can make the mind wander and tire your eyes - both make you sleepy.
- Fill the room with relaxing scents through aromatherapy or directly on your skin - lavender, ylang-ylang, bergamot orange, sandalwood, and cedarwood essential oils can be helpful.
- Enjoy a cup of chamomile tea - can help with insomnia, relax the mind, and decrease anxiety.
- Expose yourself to sunlight in the morning which can help keep your circadian rhythm in balance.
Try supplements
Supplements that help with sleep include:
- Valerian root - traditionally used for centuries to support sleep.
- Lemon balm - used for sleep since the Middle Ages.
- Passionflower - traditionally used for insomnia, to alleviate anxiety and improve sleep.
- Magnolia bark - used in traditional Chinese medicine traditionally for stress relieve and contains sedative properties.
- Melatonin - Your body produces this hormone to tell your body when it is time to sleep, however, modern schedules can throw your body off and not produce enough.
- Magnesium - Helps calm your mind and body - so you can relax and go to sleep.
- Glycine - an amino acid that may help your body sleep.
- L-theanine - another amino acid that helps calm and relaxes your body and mind - this can also help with anxiety which can cause insomnia or sleeplessness.
Eat immune-boosting foods
Plant-based foods are best for supporting immune functions, eat the following foods regularly:
- Citrus fruits – these include grapefruit, oranges, lemons, and limes. These fruits contain high amounts of vitamin C which help to increase the production of white blood cells to help fight infection.
- Broccoli – This green veggie contains vitamins A, C, E, fiber and antioxidants – making it a superfood when it comes to your immune system.
- Spinach – rich in vitamin C, beta carotene and antioxidants – the infection-fighting properties help our body’s immune system response.
- Almonds – a nut with vitamin E that is key to a healthy immune system.
- Red bell peppers – like citrus fruits, these red beauties are packed with vitamin C! They are also high in beta carotene.
- Green tea – these tea leave contain EGCG or epigallocatechin gallate, a strong antioxidant, found to enhance the immune system.
- Kiwi – another fruit rich in vitamin C.
- Honey - Antibacterial and antioxidants that boost your immune system.
- Elderberry - a long-used traditional remedy that has been used for cold and flu. Papaya – not only do they contain a digestive enzyme called papain with anti-inflammatory properties but they also are high in vitamin C.
- Poultry – Grandma was not wrong, chicken soup does make you feel better when you have a cold! Chicken or turkey can lower inflammation, improve cold symptoms, and help with immunity and gut health.
- Shellfish – with a high amount of zinc, a mineral that our body needs for our immune cells to function, can be found in oysters, crab, mussels, and lobster.
- Water – it is always recommended to drink lots of fluids to keep your body hydrated and to flush out toxins from your body. Water is the healthiest fluid you can drink!
Be safe
Finally, just common sense habits can be an excellent way to keep infection away, including washing your hands for at least 20 seconds, not touching your face (especially when you are out), and covering your face when you cough or sneeze. Clean high traffic areas like bathrooms and doorknobs frequently.
