Getting sick is no fun. The flu, or even a congested sinus can take its toll on our energy and happiness. Like many of you, with the spread of Covid-19 and now the reopening of states across America, we are doing our best to reduce the risk of getting sick, while assimilating back into a "somewhat" normal lifestyle. Fortunately, there are many natural precautions we can take that can strengthen our immune system, and go a long way in fighting viruses and other bugs. Here are our top 7 tips to naturally boost immunity:
1: Stay Active
Exercise is a powerful way to keep the body healthy and boost immunity. It causes your body's white blood cells and antibodies to circulate more rapidly, which means it may be able to detect and fight bugs more effectively. Exercise also lowers your stress hormones, which reduces your chance of getting sick. However, it is important not to overdo it, as that can over tax the body and lead to a weakened immune system. Generally, 30-60 minutes of rigorous exercise 5-6 days a week is a great place to start! Of course, in addition to boosting your immunity, regular exercise will lead to a host of other benefits that will have you looking and feeling your best.
2: Get Enough Sleep
Sleep is another incredibly powerful immune booster. During sleep, your body releases proteins called cytokines, which target inflammation and infection in the body. Without sufficient sleep, the body produces less cytonikes, which leads to a weakened immune system. Additionally, when your body is sleep deprived, it pumps out a stress hormone called cortisol to keep you awake, which can also have an adverse effect on the immune system. A good goal is at least 7 hours of sleep per night. A study published by Sleep Journal found that those who slept at least 7 hours per night were four times less likely to catch a cold than those who slept less than 6.
3: Eat a Whole Food Based Diet
A large part of our immune system lies in the gut. When the gut is healthy, we have a stronger chance of fighting off infections than when it is compromised. Foods that are high in sugar, highly processed (think prepackaged foods with a long ingredients list), or deep fried have an inflammatory effect on the gut. Whole foods such as fruit, vegetables, nuts, and lean meats that are high in nutrients such as vitamin C, zinc, and other antioxidants have been shown to reduce inflammation and fight infection. Some foods that are particularly good for creating healthy bacteria in the gut are kimchi, ginger, and almonds. A whole food based diet will ensure that you are getting the nutrients you need to keep your immune system strong, while also limiting the amount of inflammatory foods that irritate the gut.
4: Go Outside
Vitamin D is critical for adequate immune function, and just a few minutes in the sunlight every day can make a huge difference! Sufficient levels of vitamin D can also help regulate sleep cycle, so you can sleep better and wake up feeling recharged.
5: Stay Hydrated
When we are dehydrated, all of our bodily functions are affected. Water helps to carry oxygen to all of the organs, tissues, and cells in our body. Proper hydration is also essential for a well functioning lymphatic system, which is the body's natural sewage and draining system. When the lymphatic system is working properly, toxins and free radicals are being flushed out of the body. A good rule of thumb is to drink at least 8 glasses throughout the day.
6: Wash Your Hands
Even when you don't think you need to, just do it!
7: Supplement Wisely
Certain roots, herbs, and superfoods such as turmeric, elderberry, lemon, and ginger have been known for centuries as nature's most effective natural immunity boosters. With our newest product, Golden Milk Immunitea, we combined the 15 most powerful whole food based immunity boosting superfoods all into one tasty golden milk latte. If you'd like to try it, you can get 20% off by clicking the link below.