10 Ways to Support Immune System

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The immune system is the first line of protection from sickness in your body. Your immune system employs a system involving chemicals & proteins in the body to combat viruses, dangerous germs, diseases, and parasites in the same manner that even a security system surrounding your house would.

You’ll be less likely to become sick if your immune system is stronger. Did you know there are methods to support the immune system to work more effectively?

Useful Resource: Here is a useful link to see the Dietary Recommendations for Americans Issued by dietaryguidelines.gov to review how an ideal diet should be according to every age group.

10 Immune System Tips You Must Know

Here are some of the immune system boosters that can help you establish and maintain a strong immune system:

1. Immune System Booster - A Nutrient-Dense, Whole-Foods Diet

To support the immune system you require nutrient-dense whole meals. In the underdeveloped world, illness-related deaths are frequently caused by the failure to fight the infection owing to dietary inadequacies. We all need to focus on increasing the quality of our food because over 90% of Americans lack one or even more nutrients, just at a minimal amount, to prevent deficiency disorders like scurvy and rickets. Vitamin C (bell peppers, broccoli, & spinach) & carotenoids (carrots, broccoli, and spinach) are just a few of the immune-boosting components found in vegetables (carrots, sweet potatoes, & kale). Aim for two fruit portions & eight or more veggie servings each day! Berries, pasture-raised meats, nuts and seeds are all nutritious powerhouses that freeze well, allowing you to stay supplied without having to leave the house. [1]

2. Eliminating Sweets and Processed Carbohydrates

A sugar & junk food detox has never been more important. Studies found that refined sugars weaken the immune system for several hours after consumption. Limiting carbs and sugar increases the operation of your immune system and your general health.

Are you trying to eliminate sweet and processed carbohydrates from your diet?

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3. Getting Enough Protein

While most Americans consume enough protein, some people, like the elderly and vegans, do not. Protein is essential for immunological function, and protein deficiency is a major cause of infection-related mortality. Eat around one gram of protein per kilogram of body weight or about two 4-ounce portions of organic, clean animal protein daily (such as grass-fed beef, pasture-raised eggs, or wild-caught fish). Plant-based proteins (legumes, nuts/seeds) are sufficient if taken in adequate quantities. The greatest protein contents may be found in gluten-free tofu & tempeh made from non-GMO soy. [2]

4. Immune System Natural Boosters - Garlic, Onion, Ginger, & Spices in Excess

Soups & vegetable dishes, and bean dips & sauces are made from garlic, onions, plus savory spices like turmeric. Combine fresh ginger, lemon juice, and zest in smoothies or tea to make the most of these immune systems natural boosters. These feature antibacterial qualities that are broad-spectrum and have a long shelf life.

5. Foods That Are Fermented to Help the Microbiota

The gut is an important part of our immune system and protects against various infections. Cabbage, kimchi, natto, soy, tempeh, raw grass-fed yogurt, & kefir can all help to maintain your microbiome healthy by promoting varied and plentiful bacterial populations. These meals also store nicely in the refrigerator and help naturally support the immune system.

6. Immune System Drinks - Fluids, Particularly Those That Are Warmer

Your body’s processes, including the immune system, are supported by appropriate fluid consumption. Herbal drinks such as ginger & turmeric tea should be consumed to support fluid levels as they are known to be the immune system drinks that benefit your immune system in many ways. Always carry a bottle of purified water with you. Sugar content in concentrated fruit juices & sweetened drinks is damaging to the immune system. [3]

7. Get Enough Sleep

Sleep, as we all know, replenishes and cures the body. It’s very hard to have a healthy immune system if you don’t get enough sleep. Get into a better routine by sleeping early and aiming for 7 to 8 hours every night. It’s also beneficial to use various relaxation & breathing methods throughout the day to reduce stress and enable the mind to rest!

8. Exercise Regularly

People who mildly exercise (30 – 45 minutes approx.) support their immune system. When you’re tired, avoid overexertion, including training for endurance sports. Your immunological defenses will be weakened as a result of this. If you can workout outside in less congested regions, that’s fantastic. If not, look for online exercises and yoga sessions.

9. Yoga and Meditation

The evidence is clear: higher stress levels increase vulnerability to viral infections. Cold viruses were injected into the nasal passages of subjects in one investigation. Only those who received a high score just on the stress questionnaire died. While you are on the journey to support your immune system, it is the perfect time to study meditation, intensify your practice, practice yoga, enjoy hot baths, practice deep breathing, and provide home messages to your loved ones, among other things. Taking breaks from the media (twice per day) and focusing only on my body & breath has proven to be beneficial in reducing tension and anxiety. [4]

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10. Immune System Booster Supplements

Finally, many individuals want to understand what supplements they may start to additionally support the immune system. In addition to the food and lifestyle suggestions above, there’s a lot of disinformation & profiteering being done to exploit individuals worried about the recent virus, but here are the immune system booster supplements I recommend:

Multivitamin/Mineral: If you aren’t taking a proper multivitamin, you should start taking one and stick with it. Look for a multivitamin and mineral supplement containing active B vitamins, such as methyltetrahydrofolate and methylcobalamin.
Vitamin D3: According to studies, those deficient in vitamin D are ten times more likely to have a cold or flu, whereas supplementing using vitamin D reduces colds and flu by 42 percent. It is because it greatly supports your immune system. Evaluating your 25-OH vitamin D levels is recommended to ensure the proper dose. Blood levels should be greater than 30 ng/mL, although most people’s ideal values are closer to 50 ng/mL. In winter, many people require 5,000 IU more vitamin D3. Adults should start with 2,000 IU, while children should start with 1,000 IU.
Vitamin C: The importance of vitamin C in immune system support has long been recognized. Take 500 – 1,000 mg with snacks and meals throughout the day. I prefer to use a liquid and powder form that I can blend with water or smoothies.
Zinc citrate: Take a supplement or eat more foods abundant in this important immune-supporting vitamin. Zinc is abundant in seafood, particularly oysters, red meat, and pumpkin seeds. Take 30 mg three times a day.
Probiotics: A normal gut flora is important for a healthy gut, which serves as a significant barrier against infections and is essential to the immune response. Look for companies that include at least 5 – 10 billion organisms in each capsule and offer a variety of beneficial bacteria types in their immune system booster supplements.
Fish Oil: This age-old cure for excellent health and a strong immune system is still effective! This cod liver oil provides extra vitamins A & D for increased resistant protection and beneficial lipids. [5]

Bottom Line

While improving your immunity is harder than it sounds, making a few dietary and lifestyle modifications can help you enhance your body’s natural defenses and fight disease-causing germs. A few immune system tips are to reduce sugar intake, remain hydrated, exercise frequently, get enough sleep, and manage your stress levels. While none of these immune system boosters are guaranteed to protect you from COVID-19, they may help to strengthen your body’s defenses against hazardous microorganisms. But if you need more information on this, you can schedule a FREE 20-minute phone consultation with me to discuss your unique case.