Shielding Your Health: 9 Immune-Boosting Tactics to Stay Ahead of Illness
Your immune system is your body’s first line of defense against illness. Your immune system uses a system of chemicals and proteins in your body to fight off viruses, harmful bacteria, infections and parasites. A stronger immune system means less chance of you getting sick. Basically, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. So if you’re wondering how to keep your immune system happy & healthy here are some ways to help!
1. Get Enough sleep:
Ideally, our bodies require seven to nine hours of quality sleep to recharge and to keep our immune system strong. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.
2. Gut Health:
The foods we eat affect the diversity and composition of bacteria in the gut, which in turn affect immune cells. Along with prebiotics, your gut needs a healthy dose of probiotics to keep your body systems strong. Fermented foods like kimchi, sauerkraut, miso, and tempeh, and beverages like kefir and kombucha, have live cultures that help your gut break down foods and improve your immune system.
3. Limit Added Sugars:
Sugar intake weakens the immune response and impacts your overall health through a complex interplay of hormonal, metabolic, and immunologic processes. A perfect way to limit your sugar intake is to simply not DRINK it! When you drink your sugar, it gets digested quickly and may cause a rapid spike in blood sugar. This can then lead to energy crashes that result in more sugar cravings and may contribute to insulin resistance, as well as immune system dysfunction.
4. Moderate Exercise:
According to a 2019 research review, moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body. This helps your body better prepare for a future infection by detecting it earlier. Exercise also promotes better sleep and can decrease stress/depression, which also helps support your immune system!
5. Hydration:
Having enough water throughout each day is essential to maintaining good health and immunity. Increasing your water intake can help flush out toxins, ward off illness and help us reset your system. Aim for 8-10 glasses of water daily
6. Reduce Stress:
Stress is one of the major factors that impact your immune system. There are more than 300 studies, which say that there is a consensus between physiological stress and the ability to combat common infections that the human body may experience from time to time. Stress is known to cause a 'fight or flight' response and this can affect the synthesis of immunological molecules, which tend to weaken the immune system.
7. Vitamins:
You can simplify taking your vitamins in pill form but there are other ways you can still get your vitamins in!
Here are some foods that contain what you need to boost your immune system:
1. Vitamin C: Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), Spinach, Kale, Bell peppers, Strawberries, Papaya, Citrus (oranges, kiwi, lemon, grapefruit), and Tomatoes.
2. Vitamin E: Spinach, Collard greens, Almonds, Peanuts/Peanut butter, Sunflower Seeds, Hazelnuts, Asparagus, Bell peppers, Avocado, and Mango.
3. Vitamin A: Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash), Tomatoes, Bell Peppers, Cantaloupe, Mango, Fish oils, Milk, and Eggs.
4. Vitamin D: Salmon, Tuna, Vitamin D fortified like (milk/plant milk, orange juice and cereals), Sardines, and Egg yolk.
5. Vitamin B9 (Folate/folic acid): Enriched bread, enriched pasta, and enriched rice. This vitamin is important in red blood cell formation and for healthy cell growth and function.
6. Iron: Red meat (limit to smaller amounts and less often), Chicken, Turkey, Canned sardines, Oysters, Clams, Mussels, Canned light tuna, Spinach, Beans, Broccoli, Kale, Quinoa, Tofu, and Dark chocolate.
7. Selenium: Seafood (Tuna, Halibut, Sardines), Meat/Liver, Poultry, Cottage cheese, Whole-wheat bread, Beans/Lentils, and Eggs.
8. Zinc: Oysters, Crab, Lean meat/poultry, Baked beans, Yogurt, Chickpeas, Seeds (pumpkin, hemp, flax squash), Nuts (pine, cashews, almonds, peanuts) Dairy, Eggs, Whole grains, and Dark chocolate.
8. Eat More Plants:
Plants have essential nutrients that you cannot get from other foods. The vitamins and minerals, phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best. Plant foods reduce inflammation! Plants’ essential nutrients work to resolve inflammation in your body. The same tiny phytochemicals and antioxidants that boost your immune system also go around your body neutralizing toxins from pollution, processed food, bacteria, viruses and more.
9. Healthy Fats:
Eating healthy fats provides your body with the energy and essential fatty acids it needs to optimize its immune function. Foods rich in essential fatty acids such as Omega-3 DHA & EPA help to promote eye, brain and heart health. Not only are healthy fats essential for the function of the immune system, but they are also needed to absorb fat soluble vitamins A, D, E & K – for a better immune boosting impact!
Here are some great sources of healthy fats:
Avocados/ Avocado oil
Coconuts/ Coconut oil
Olives and Olive oil
Nuts (Almonds, Walnuts, Brazil nuts) and Seeds (chia seeds, hemp, flax, pumpkin)
Nut and seed butter
Milk (Whole 8g fat)
Plant based milk-Unsweetened (Coconut 5g, Soy 4g, Almond 3g, Rice 2g)
Vegan dairy alternatives
Fatty fish (Salmon, Tuna, Mackerel, Sardines, Trout, Herring)
Dark chocolate
Eggs
Tofu
Yogurt
