With so many risks to our health these days, it’s vital to take extra precautions to protect our immune systems!
Our immune systems have to deal with not only the typical colds and flus going around at this time of year, but also with the added threat of COVID-19.
It’s more important than ever to strengthen your immunity and ensure your body has what it needs to defend itself.
Thankfully, there are lots of things you can do to boost your immunity. A few simple changes to your lifestyle could be all you need!
Here are our best recommendations of natural solutions for a stronger immune system:
Exercise More To Boost Your Immune System
High-intensity exercise can reduce your immune system (temporarily), but moderate exercise is amazing at boosting your immunity.
Exercise can not only boost the effectiveness of vaccines, but it can reduce inflammation, improve the function of your immune cells, and encourage cellular regeneration. You’ll find that just 30 minutes of moderate exercise per day is enough to keep your immune system working properly and protecting your body. Make it a point to exercise at least 4-5 days a week!
This is actually a bit more complex than you expect!
There are three pillars to eating better for a healthy immune system:
First, your body needs more fruits and vegetables. Fruits provide you with a lot of antioxidants that you can’t get anywhere else, antioxidants that can reduce inflammation and combat free radicals in your body. Many of these antioxidants—such as Vitamin A and Vitamin C—are also crucial for a healthy immune system.
Vegetables don’t contain the same quantity of antioxidants, but they do provide your body with a lot of very important minerals, not to mention healthy fiber. Both fruits and veggies are central to your immune health, so you should try to eat 5 servings of veggies and 2-3 servings of fruit per day.
Second, your body needs more healthy fats, such as those found in most plant-based foods (like olive oils and nuts) and fatty fish. All of these natural, healthy unsaturated fats are vital for reducing inflammation, and they can help to increase your body’s immune response.
Studies have linked antioxidant-rich olive oil to a decreased risk of health problems, and it contains natural anti-inflammatories that will help to fight off harmful bacteria. Any fat that is rich in Omega-3 fatty acids is one that you want to add to your healthy diet.
Third, your body needs way less sugar. Ideally, “ZERO” sugar or artificial sweeteners of any sort, but in our modern day and age, it’s pretty tough to cut out sugar completely. Settle for minimizing it as much as possible for your immune system’s sake!
You see, sugar will contribute to weight gain and obesity, but it will also increase your risk of illness. Studies have proven that obese people are more likely to get sick even after being vaccinated, and sugar can depress your immune function for hours after eating.
Try to keep your sugar (and refined, processed, low-fiber carbs) to less than 5% of your daily caloric intake. Cut out anything that contains added sugar, and be very judicious with the amount of sugar that you include in your food.
Sleep is absolutely central to your immune health. Sleep well, and your body will be better able to defend itself. When your sleep suffers, you’re more prone to getting sick.
Why is that? Sleep helps to boost your body’s anti-viral and anti-bacterial response, making the cells that counteract invaders more effective at doing their job. Proper sleep also encourages a healthy cellular turnover rate and ensures that your body is able to repair any damage that occurred during the day.
It also decreases the inflammation that inhibits effective body function. Studies have proven that people who sleep better are less at risk for not only chronic disease, but even simple things like the common cold!
Don’t get too excited! In this case, we’re not talking booze—we’re talking high quality H2O!
Water is vital for a healthy immune system. Though water itself won’t protect you from germs, it will prevent dehydration, which has been linked to a wide range of health problems, including depressed immune function. Dehydration can also lead to chronic disease, which can make you more susceptible to illness.
How much water should you be drinking? Your goal is 3 to 5 liters per day (depending on your size and activity level). Make it a point to drink one big glass of water first thing in the morning, and have another glass (or two) every hour on the hour. Do this, and you’ll likely end up drinking enough water throughout the day to keep your immune system working well.
Take the Right Immune System Supplements
Supplements can be tricky! You’ve got to find the ones that actually work to boost your immune system with as little waste or “fluff” as possible.
Here are our top recommendations:
Probiotics and Prebiotics. These help your gut bacteria to flourish by providing both food for the gut bacteria and additional live bacteria cultures to act as “reinforcements”. By increasing your beneficial gut bacteria, you enable your body to defend itself more efficiently.
Vitamin C. This has been scientifically proven to boost your immune system! In fact, Vitamin C can decrease your risk of catching colds, minimize cold symptoms, and decrease recovery time.
Zinc. Zinc is the best mineral for boosting your immune system. While you can get it from food-based sources—such as nuts or oysters—it’s a good idea to add a zinc supplement that will directly improve your immunity.
Pure Immunity Tea. This supplement is made with purely natural and organic ingredients formulated to raise your immunity and make your body more effective at defending itself. It’s quick, easy, tasty, and a great way to maximize your natural defenses against disease!
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