1. How To Boost Your Immunity In A
Natural Way
When it functions properly, the immune system – an intricate network
comprised of cells in the skin, tissues, blood, bone marrow, and organs –
defends the body against illnesses that result from the body coming into
contact with harmful foreign bacteria and pathogens. It also works to
lessen the damage caused by afflictions that are not transmittable, such
as cancer or sunburn. As its name implies, the immune system is
intricately associated with all parts of the body and mind and thus
requires all connected parts to remain in harmony for optimal function.
While a resilient immune system helps reduce the likelihood of getting
sick, it doesn’t guarantee invulnerability; however, diet and lifestyle may
have profound effects on immune function. Simple adjustments to
either one can sometimes be easier said than done – like getting more
sleep, eating more balanced meals, or spending more time outdoors –
but, when established into a regular routine, they may potentially have a
positive impact on well-being.
The most basic way to prevent illness is regular and proper hand
washing, avoiding touching the face with unclean hands, and taking
precautions against contagion. Read on to learn other ways to support
immunity through diet and lifestyle, and discover the supplements
reputed to support immune function.
How To Naturally Support Immunity Through Lifestyle
Address Your Cigarette Smoking Habit: Cigarette smoke releases
chemicals like cadmium, carbon monoxide, nicotine, and nitrogen oxides,
which can obstruct immune cell development and function. For this
reason, it is also recommended to avoid exposure to secondhand smoke.
Smoking is also known to exacerbate not only infections but also
rheumatoid arthritis. Various options are available for help with curbing
the habit, such as nicotine replacement therapy, prescription
medications, psychotherapy, and behavioral therapy.
Get Some Sun: Vitamin D helps the body produce antibodies – proteins
that identify germs and protect against potential infection. It is believed
2. that spending even 10-15 minutes in sunlight encourages the body to
generate sufficient levels of Vitamin D, low levels of which can
potentially impact heart health, cognition, and respiration.
Maintain Regular, Moderate Exercise And A Healthy Body Weight: A
consistent workout schedule helps regulate and improve body weight,
blood pressure, and heart health, while also helping to prevent a diverse
range of illnesses. By stimulating better circulation, exercising promotes
the free movement of immune cells through the body, so they can
perform more proficiently.
Though the intensity of a prolonged rigorous exercise routine is thought
to have the potential to compromise immunity, partaking in moderately-
intense exercise is believed to improve it. Studies have shown that those
who are active tend to contract infections or chronic illnesses less
frequently than those who are not. It is also believed that, for those with
compromised immunity, moderate exercise can enhance the potency of
vaccines. For adults, these are the ideal minimum lengths of time to be
active:
Moderate-Intensity exercise (like walking, hiking, jogging, cycling,
swimming): 2 hours and 30 minutes every week
High-Intensity exercise (like running): 1 hour and 15 minutes
every week
Strength Training (like sit-ups, push-ups, and lifting weights): Two
times a week
Regulate Long-Lasting Health Conditions: Keeping the symptoms of
diseases like asthma, diabetes, and heart disease under control can
possibly reduce the potential negative impacts they can have on
immune function, which would thereby reduce the body’s risk of
infection. To illustrate, if an individual with diabetes does not take
appropriate measures to regulate his or her blood sugar levels, this can
lead to lingering inflammation that, despite being low-grade, can still
lead to a decline in immune function.
For an individual with a chronic health condition, fighting off a virus
imposes even more effort on the immune system in order for the body
to recover from the infection. To reduce the amount of effort required,
it helps to take medications exactly as prescribed, to maintain regular
3. doctor visits, and to practice the abovementioned healthy diet and
lifestyle habits to help relieve the body’s burden of working overtime.
Reduce Stress: Persistent stress experienced daily causes the body to
produce too much of the stress hormone known as cortisol. When
cortisol levels are frequently high, this subdues the body’s immune
response. This in turn can lead to an increase in blood pressure,
diminished sleep quality, and inflammation; chronic inflammation has
been found to have a correlation with several illnesses, including
particular cancers, Alzheimer’s, and heart disease.
The following practices are reputed to not only promote immune health
but to also reduce anxiety and stress:
Resting
Getting enough quality sleep
Maintaining a positive outlook on life
Spending time in nature
Walking with bare feet on the grass, sand, or dirt
Hiking
Playing a sport
Deep breathing (especially when feeling fearful or nervous)
Meditation
Practicing a slower, more mindful pace of living
Yoga
Crafting
Journaling
Reading
Drawing
Watching a movie or documentary
Keeping living and work spaces decluttered and clean
Talking to a trusted friend or a therapist
Keeping a healthy distance from toxic relationships with relatives,
friends, or colleagues
4. How To Naturally Support Immunity Through Diet
Hydrate: Drinking enough water is always essential but even more so
when experiencing illness or when there is the potential of being
exposed to contagion. Water prevents the body from becoming
dehydrated, which can lead to headaches, affect digestion, energy levels,
temperament, and ability to concentrate, and can compromise the
function of the heart and kidney. Staying hydrated also transports
oxygen to the body’s cells, which helps all the systems function as they
should to reduce vulnerability to illness by stopping toxins from
accumulating. One recommended practice is to drink water first thing in
the morning and with every meal. Other hydrating beverages include
unsweetened tea and coconut water. Elderly individuals might
experience thirst less often, but it is important for them to hydrate just
as regularly.
Opt For Unprocessed Foods: A daily diet that consists of whole foods,
such as fruits, nuts, vegetables, seeds, herbs, and spices can help
support the proper function of the organs and all body systems,
especially because most immune cells can be found in the gut.
Fermented foods and legumes are also recommended for their reputed
ability to promote gut health.
Reduce Your Sugar Consumption: A diet that is high in added sugars can
potentially contribute to weight increases and possibly to obesity. It can
lead to inflammation and escalate the risk of getting sick. Conversely,
reducing the amount of sugar in a diet can help with weight loss and
strengthened immune function.
Consume Alcohol In Moderation: Drinking alcohol in excess keeps the
liver, which contributes largely to the process of eliminating bodily
toxins, occupied with the task of detoxification, thus detracting from its
focus on its regular function that contributes to the body’s immunity.
This decelerates the time it takes the body to have its full health
restored. The consumption of high levels of alcohol has also been found
to lead to increased chances of developing alcohol-related liver disease,
particular cancers, pneumonia, and Acute Respiratory Distress Syndrome.
A suggested alcohol limit per day is 4-8 ounces.
Choose Healthy Fats: Healthy fats include those found in some oils, fish,
and seeds. They are reputed to support immune function by working to
inhibit long-lasting inflammation – this not only protects against harmful
5. bacteria and infections but it also decreases the likelihood of developing
heart disease and Type 2 diabetes.
How To Naturally Support Immunity With Supplements
Vitamin and mineral supplements are reputed to be another quick and
easy way to maintain immune function, especially if it is questionable
whether diet alone is meeting all nutrient requirements. Some studies
suggest that the following supplements have the potential to strengthen
immune response and to reduce the occurrence of colds as well as their
duration and intensity: Vitamins A, B, C, D and E, Elderberry, Echinacea,
Garlic, and Zinc.
Heads Up
These small but significant adjustments can support immune function,
provide the benefits of natural nutrient-rich foods, decrease the
likelihood of developing diseases, and thereby promote elegant aging. It
is important to note, however, that diet, lifestyle, and supplements
cannot protect against viruses that require proper social distancing and
personal hygiene, namely COVID-19.
Before implementing supplements into your daily routine, consult with a
medical practitioner. If permitted to proceed with their use, ensure they
have been tested by a third-party organization specializing in analysis
and certification.
