Do you feel like every common illness that passes by has to make a stop at your venue? You're not alone. Many people have had their immune systems tested over the past 2-3 years with the rise of Covid-19, prompting us to look for reliable ways to boost the immune system.
And you should too! It is, after all, your defense system, which protects you from pathogens and other foreigners that should not be in your body.
In this blog post, we look at some of the best ways to support these troops, both via lifestyle changes and dietary interventions.
Are you ready? Then let's go!
Get Some Sun
Sunshine can help boost the immune system because it helps the body produce vitamin D. Vitamin D is produced in the skin in response to exposure to ultraviolet B (UVB) ray exposure, and it plays a key role in immune function.
Low levels of vitamin D have been linked to a higher risk of respiratory tract infections, including the common cold and influenza. Some studies have also suggested that vitamin D may help to reduce the severity of respiratory infections.
For best results, try to limit sun exposure to 15–20 minutes at least two times a week, and always wear sunscreen if you plan to be out for longer than that.
Drinking enough water can help support the immune system in several ways. Water is essential for the proper functioning of the body's systems, and it plays a role in many of the body's immune responses. For example, water helps to flush toxins and waste products from the body, which can help to support the immune system.
It also helps to keep the mucous membranes that line the nose and throat moist, which can help to prevent the entry and proliferation of viruses and bacteria. Dehydration, on the other hand, can weaken the immune system and make a person more susceptible to illness.
We recommend you aim for one gallon daily, and if the place is exceedingly hot, even more than that.
Get More Sleep
Sleep is an important part of overall health and well-being, and it can also help to support the immune system. During sleep, the body works to repair and regenerate tissues, and it also produces immune cells and proteins that help to fight infection and disease.
Adequate sleep has been shown to improve immune function, while a lack of sleep can have the opposite effect. Research has shown that people who don't get enough sleep are more likely to get sick after being exposed to a virus, such as the common cold.
Additionally, lack of sleep can impair the body's immune response to infection, making it more difficult to fight off illness.
Do yourself a favor- get to bed earlier so that you can have that extra hour or two of sleep that the body so desperately needs, and if that sleep is just not coming, DREAMZZZ can help.
Practice Stress Reduction Techniques
The relationship between stress and the immune system is complex and multifaceted. When the body is under acute stress (short-term stress), it can actually stimulate the immune system and make it more active. This can help to improve the body's ability to fight off infection and disease. However, chronic stress (long-term stress) can have the opposite effect, suppressing the immune system and making a person more vulnerable to illness.
Chronic stress results in extended duration activation of the body's stress response, which involves the release of stress hormones such as cortisol.
Cortisol can suppress the immune system by inhibiting the production of immune cells and proteins, as well as by impairing the functioning of immune cells. This effect only becomes pronounced under states of constant high stress.
Chronic activation of the stress response can therefore lead to a state of immune dysfunction, making a person more susceptible to illness.
This is why it is of critical importance to do your best and practice the stress reduction techniques we have at our disposal. Yoga, meditation, and lifestyle modifications are all helpful in reducing our stress burden.
Exercise A Few Times Weekly
Anyone who advises you to skip exercise for the risk of impairing your immune system is crazy. Exercise, however, can have both positive and negative effects on the immune system, depending on the intensity and duration of the exercise, and the individual's overall level of physical fitness. Some research has suggested that moderate-intensity, exercise can help to improve immune function and reduce the risk of illness when performed 3-4 times a week.
On the other hand, intense, high-impact exercise or endurance training can have a negative impact on the immune system, at least in the short term.
One theory is that intense exercise can temporarily suppress the immune system by increasing the production of stress hormones such as cortisol, which can inhibit immune function.
This increase in stress hormone release is necessary to deal with the biochemical changes in the body at this time, explaining why such an eventuality is unavoidable.
This can make a person more susceptible to illness. In addition, intense exercise can also lead to tissue damage and inflammation, which can further weaken the immune system.
However, it's important to note that the relationship between exercise and immune function is complex and not fully understood, and more research is needed to fully understand the mechanisms behind this relationship.
To err on the side of safety, we recommend limiting intense sessions to no more than 4 times weekly, giving your body sufficient time to recuperate and reset.
Garlic is a popular natural remedy that has been used for centuries to help support immune health. It is rich in a number of compounds that are thought to have immune-boosting properties, including allicin, which is believed to have antiviral and antibacterial properties. Some research has suggested that garlic may help to reduce the severity and duration of colds and other respiratory infections, although more research is needed to confirm this.
In addition to its potential immune-boosting effects, garlic is also a good source of vitamins and minerals that are important for overall health, including vitamin C, manganese, and selenium. It is also a good source of antioxidants, which can help to protect the body's cells from damage caused by free radicals. All of these factors may contribute to garlic's potential immune-boosting effects.
What needs to be said that hasn't already? You need this vitamin and a lot of it. Your body is unable to synthesize this without nutritional fortification, either in the form of supplements or food-containing sources.
It is a powerful antioxidant that can help to protect the body's cells from damage caused by free radicals. It is also involved in the production of collagen, which is important for the health of the skin and other connective tissues. In addition, vitamin C plays a role in the production of various white blood cells, which are an integral part of the immune system.
But it doesn't end there. It actually supports the immune system in more ways. It may help to reduce the severity and duration of colds and other respiratory infections, and it may also help to reduce the risk of developing these infections in the first place.
The inflammation-suppressing properties are also a big plus, as inflammation is an important factor in many chronic illnesses.
Zinc is an essential nutrient that plays a number of important roles in the body, including supporting immune function. Zinc is involved in the production and function of immune cells, and it is also necessary for the proper functioning of the body's antioxidant defense systems. Some research has suggested that zinc may help to reduce the severity and duration of colds and other respiratory infections, although the evidence is mixed and more research is needed to confirm this.
Zinc deficiency is also possible, especially in people with compromised digestive systems or who do not consume animal products. Athletes can also lose a fair amount via sweat, and men, via semen.
That's why Zinc supplements are often recommended, as a way to prevent/ correct deficiency and also help to support immune health.
Chances are if you are an intense training athlete, you have used creatine before (or currently are). if you fall into the latter category, there's good news for you, because recent studies have pointed to the fact that creatine actually contributes to overall immunity.
This becomes especially important following a viral type illness, since not only can creatine help to boost the action of T lymphocytes, but it can also accelerate recuperation from illness.
Given, these benefits are most notable in people considered deficient in creatine, or vegetarian, since consumption of creatine-rich foods is primarily animal-sourced.
Ginger is a common herb that has a long history of use as a natural remedy to help support immune health. It is rich in antioxidants and has anti-inflammatory properties that may help to support immune function.
Some of the active components in ginger that are responsible for its potential immune-boosting effects include gingerols and shgaols, which are compounds that may help to reduce inflammation and boost the body's natural immune response.
In addition to its potential immune-boosting effects, ginger is also a good source of nutrients that are important for overall health, including vitamin C, manganese, and potassium.
Turmeric is an herb that is rich in a compound called curcumin, which has antioxidant and anti-inflammatory properties. Some research has suggested that curcumin may help to support immune function and reduce the risk of illness.
One way that turmeric may support immune function is by reducing inflammation. Chronic inflammation can weaken the immune system and make a person more susceptible to illness. Curcumin has been shown to have anti-inflammatory properties, and it may help to reduce inflammation in the body.
This can help to support immune function and promote overall health.
Turmeric may also help to support immune function by acting as an antioxidant. Antioxidants help to protect the body's cells from damage caused by free radicals, which are unstable molecules that can contribute to inflammation and other harmful processes in the body. By neutralizing free radicals, antioxidants can help to support immune function and promote overall health.
Probiotics supplements contain live microorganisms (usually bacteria) that are similar to the beneficial microorganisms found in the human gut. They are sometimes called "good" or "helpful" bacteria because they can help to maintain the balance of microorganisms in the body and support overall health.
A little-known fact that many people gloss over is the fact that these very same bacteria actually make up over 70% of your immune system. Yes, you read that correctly. Neglect them at your own peril.
Some research has suggested that probiotics may help to support immune function and reduce the risk of certain infections, although the evidence is mixed and more research is needed to confirm these effects.
Dysbiosis can also cause a slew of other associated health problems, and probiotics can help to address this imbalance and restore optimal microbial balance.
Consuming prebiotic fiber as found in Field Of Greens is also important to help sustain these cultures- we recommend at least one scoop daily.
Echinacea, astragalus, and Rhodiola are also effective immune-boosting agents in their own right and can also help fortify the immune system.
You can also add one or more of these to experience synergistic actions on the immune system.
Your immune system should not be neglected at any cost. Although most people assume that it will always function at 100% efficiency without your help, this isn't the case. Start today- make small, but meaningful changes to your habits and dietary patterns, and you'll be supported by an immune system that does the hard work.