Boosting Your Immune System
With the winter and holiday season comes the cold and flu season. While we cannot avoid sickness entirely, we can take steps to mitigate how often we get sick and better support our body when we do catch something.
Supporting your immune system can be done through food - some foods are naturally higher in vitamins, nutrients, and antioxidants that your body needs to build/keep a strong immune system. You can also support your immune system through mindfulness practices - these practices help you to release unnecessary stress, which can suppress your body’s ability to fight off infections. And when we do get sick, there are supplements we can increase to help our body recover.
Support Your Gut
Over 70% of your immune system is stored in your gut. If you feel like you’re always getting sick, it might be a sign that you need to support your gut health. Here are some foods that support your overall gut health and boost your immune system.
Apple cider vinegar - has prebiotics, which are good for gut health
Bone broth - high in collagen and amino acids, which helps to keep/build a strong gut lining
Citrus fruits (grapefruits, lemons, limes, oranges) & bell peppers - high in Vitamin C and antioxidants
Herbs (basil, garlic, ginger, oregano, parsley, turmeric) - antibacterial, anti-inflammatory, antioxidants
Manuka honey - antioxidant
Vegetables (broccoli, carrots, onion, spinach, and sweet potatoes) - high in Vitamin A, B , & E and antioxidants
Yogurt - has prebiotics, which are good for gut health
Manage Your Stress
When we carry stress around, we release a hormone called cortisol. While some stress and cortisol is good (in short spurts), chronic stress and the continuous release of cortisol can suppress your immune system. Simply put, chronic stress can weaken your immune system’s ability to fight off infections. Becoming aware of your stressors is the first step in managing how you let stress affect your body. Make sure you’re taking time to pause and reflect on what is causing you to carry stress around and how/if you can address the stressor/trigger.
We won’t be able to remove every stressor we have in life but incorporating small, daily habits can help you manage your body’s response. Below are some routines that can help you manage your stress levels. Try these one-by-one and stick with the one(s) that speak the most to you.
Acupuncture - I always feel amazing and relaxed after an acupuncture session (sometimes, I even fall asleep!). Depending on my schedule and budget, I prioritize acupuncture sessions biweekly or monthly.
Daily meditation and journal session - Depending on the day, I meditate for 5-10 minutes to pause and breathe. After my meditation, I journal about 3 things I’m grateful for and 3 affirmations. My affirmations are usually centered around a goal I’m working towards or a mindset shift I’m working on. For example, I’m currently healing from mold toxicity, so my number one affirmation is “My body is capable of fully healing”.
Essential Oils - I like to diffuse essential oils while I’m sleeping, especially during the winter months. I’m currently diffusing Thieves by Young Living but essential oils like peppermint, lavender, and eucalyptus are also great options.
Movement - Whether its a walk in nature, your favorite workout class, or on a treadmill while you work, getting in movement will release endorphins, which will lower your stress levels and improve your mood. Even if you only have 15 minutes to move, do it!
Outdoors - Get outside for fresh air and Vitamin D! Go for a morning walk or during your lunch break (yes, you should be taking a lunch break!).
Rest - Sleep more if your body needs it, especially during the winter months when sunlight is limited. Instead of staring at the TV screen after working on a computer screen all day, take a bath or cozy up in bed with a good book. Find a way to turn off your brain and simply be.
When You’re Sick
We can support our gut and immune system, manage our stress as best as we can, and we all eventually end up catching something. When you’re sick and need to focus on healing, here is what I recommend.
Prioritize sleep! Getting a solid 7-8 hours of sleep allows your body to repair cells and restore energy.
Continue to eat the foods I listed above that support your gut health and boost your immune system. One tea that I love to incorporate when I’m feeling under the weather is Yogi Tea’s Sweet Ginger Citrus Turmeric Vitality Tea.
Skip the Pedialyte and Gatorade. They’re full of sugar and other, unnecessary ingredients. Instead, opt for a cleaner electrolyte option such as LMNT. I drink one LMNT packet a day and more when I’m sick.
Avoid alcohol and excess caffeine.
Avoid intense exercise. Instead, opt for something like a walk or yoga.
Supplement with immune boosting nutrients like Vitamin C, Echinacea, Elderberry, and Zinc.
Wishing you a happy & healthy winter/holiday season!
*This article is shared for educational purposes only. Please consult with your doctor to see if these tools are right for you, especially if you are pregnant, are taking medication, or have a medical condition.
Photo by Jess Bailey on Unsplash