The Best Ways to Boost Your Immune System
Today I am sharing the best ways to boost your immune system as we enter cold and flu season.
Fall is officially here, and with it comes the dreaded cold and flu season. And if you have young kids in school or daycare, you are even more susceptible to all those germs floating around. In many ways it's hard to avoid, but there are ways we can help to boost our immune system in an effort to stay as healthy as possible.
A strong immune system is your body’s first line of defense against illness and infection. While no single action can guarantee you won’t get sick, there are natural ways to enhance your immunity and keep your body ready to fight off potential threats. Our immune system works hard for us, we should help it along the best we can!
Let's dive in to the best ways to naturally boost your immunity.
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What is the best way to strengthen your immune system?
A healthy lifestyle is the single best way to strengthen your immune system. And really, every system in your body benefits from a healthy lifestyle. Here are the most important things to think about and focus on.
Nutrition
When you eat a generally healthy diet, you are helping your immune system to stay strong. A healthy diet includes plenty of fruits and vegetables, whole grains, well-sourced proteins and healthy fats. It also means avoiding too much sugar and highly processed foods.
In addition, you can get many micronutrients from food that are supportive of immune function. Though you can also get micronutrients from supplements, they are better absorbed from our food. Some of the best for immunity include berries, leafy greens, citrus, spices like garlic, ginger and turmeric, nuts and seeds, among many others. These nutrients in particular support a strong immune system:
Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli, vitamin C is known to boost immune function.
Vitamin D: Natural sources include sunlight and fatty fish. This vitamin plays a key role in immune health.
Zinc: Critical for immune response, zinc is found in nuts, seeds, legumes, and whole grains.
Antioxidants: Foods rich in antioxidants, like berries, dark leafy greens, and nuts, help fight oxidative stress and inflammation.
Exercise
Staying active is one of the best ways to strengthen your immune system. Moderate exercise, like walking, cycling, or yoga, can boost your immune system. It helps to reduce inflammation, increase circulation, and promote healthy immune cell production. Aim for at least 30 minutes of physical activity most days of the week. So get out for a walk, do an at-home workout, or book your favorite class. Exercise also helps improve sleep and can reduce anxiety and stress.
Sleep
Your body repairs and regenerates during sleep, which is essential for a strong immune response. Poor sleep can decrease immune function, making you more susceptible to illness. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine. You can check out this post for ways to create a healthy nighttime routine.
Stay Hydrated
Drinking enough water helps to support our immune system. Staying hydrated affects our overall health, and when our bodily systems are not functioning at their best, we are more susceptible to getting sick. Proper hydration is often overlooked but is very important.
Adding an electrolyte to your water each day can help aid in hydration. My favorite is this strawberry limeade electrolyte mix. It has no added sugar and a perfect 3:1 potassium to sodium ratio for maximum hydration. My kids love this during sports practices and games. (You can save 10% by shopping through this link or using code 'NOTES' at checkout!)
Avoid Alcohol
Too much alcohol can disrupt immune function. You can read more about this here. Drink alcohol in moderation.
Manage Stress
Stress can affect our immune function in many ways. Chronic stress may lead to lower-quality sleep, poor food choices, or less frequent exercise. It also causes inflammation in the body. Managing stress is an important aspect of our overall health, and in turn, our immunity.
Avoid Toxins
Limiting your exposure to environmental toxins—like pollution, pesticides, and harmful chemicals—can help reduce the burden on your immune system. Support your body’s natural detoxification processes by eating cruciferous vegetables (like broccoli and kale), staying hydrated, and getting regular exercise.
Can supplements help to boost immunity?
There are supplements available that may be beneficial for immunity. For example, vitamin D has been proven to help with immunity. Since most of us do not get enough vitamin D, this may be something you might speak to your doctor about taking as a supplement. Other vitamins and minerals that may strengthen immunity are vitamin C, vitamin B6 and zinc. Read more about vitamins that support your immunity, and some foods that have these vitamins, here.
I also like natural supplements like this throat spray. I take this proactively every day, and will use it multiple times a day if I am sick.
Conclusion
These are some of the best ways to boost your immunity. Germs are unavoidable, and we are going to get sick, but keeping ourselves as healthy as possible is one way that we can keep our immune system working hard for us. Anything you'd add?
For more immunity-building healthy eating ideas, check out these easy and healthy breakfast ideas and some healthy meal prep ideas.
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