8 Ways to Naturally Boost Your Immune System

Having a strong immune system is crucial in preventing illness and infections and maintaining optimal health. Even the healthiest people get sick every now and then, but if you find you are getting frequent colds, having digestive issues, skin problems, increased allergy symptoms, or are just feeling generally un-well, your immune system may need a boost. The good news is that you can do this naturally by making some simple lifestyle changes.

1. Support Gut Health: Having a balanced immune system begins in the gut, as the majority of immune cells are located there. This means following a balanced diet that is based on whole foods, and avoiding processed and artificial foods. Probiotic supplements are very beneficial as they help balance the good bacteria from the bad and lower inflammation in the G.I tract, therefore supporting immune function. https://www.optimizenutrition.ca/vitamins-health-supplements/nova-probiotics-daily-immunity-15-billion/

2. Include Immune Boosting Foods: Theses include fermented foods and beverages, berries and citrus’, dark leafy greens, beets (increase fruit and veggie consumption in general), raw honey, full fat organic yogurt, garlic, onions, mushrooms, healthy fats such as coconut oil, olive oil and avocados, bone broths, sea vegetables, and wild fish such as salmon and oysters.

3. Correct nutrient deficiencies: Even while following a healthy balanced diet, you can still be lacking in key vitamins and minerals for a variety of reasons. Deficiencies in vitamin D, zinc, omega 3’s, calcium and magnesium are a few of the most common. Symptoms of a deficiency will vary depending on the nutrient, so it is a good idea to have bloodwork done every so often. Ask your doctor for a vitamin and nutrient analysis. General symptoms include pale skin, weakness and fatigue, brittle hair and nails, dry skin, numbness and tingling in extremities, and periods of light-headedness.

4. Avoid Toxins: This means avoiding excess sugar, processed foods and artificial additives, as well as substances such as alcohol and tobacco. Chemicals such as BPA’s, phthalates, and pesticides are also very detrimental to your health. It may be a good idea to invest in a water filtration system as well to reduce exposure to contaminants such heavy metals, xenoestrogens, micro-organisms, anti-biotics, and organic and non-organic chemicals. https://www.optimizenutrition.ca/equipment-accessories/santevia-5-stage-filter/

5. Reduce stress: Because the endocrine and immune system are so inter-related, excessive or long-term stress can supress the function of your immune system greatly leaving you vulnerable to illnesses and infection. Practice stress relieving techniques such as yoga, meditation, deep breathing, getting outdoors, participating in activities you enjoy, and using calming essential oils like lavender and lemon balm.

6. Get enough Sleep: Lack of sleep is associated with a wide range of health effects, and mounting evidence indicates that it can disrupt the immune system and make it easier for you to get sick. Those who get less than 6-7 hours of quality sleep per night are at a greater risk for infections and common colds, as well as long term health conditions. Making sleep a priority will improve the function of your immune system and your over-all well being.

7. Exercise: Studies show that engaging in regular physical activity strengthens your immune system by stimulating lymph flow and therefore helping prevent infections and diseases. However, too much exercise can have the opposite effect as this can result in stress and inflammation in the body. If you generally lead a sedentary lifestyle, it would be wise to implement some kind of weekly exercise routine, ideally an activity you truly enjoy doing and does not create more stress in your life. If you are regularly doing intense workouts and have been struggling to complete them or are feeling exceptionally fatigued during the day, you may want to consider scaling back the intensity or incorporating more recovery days.

8. Herbal Remedies and Supplements:

- Medicinal Mushrooms: All medicinal mushrooms contain powerful polysaccharides called beta-glucans, which have been found to help fight inflammation and balance the immune system. They also have many other benefits such asreducing stress and fatigue, improving sleep, supporting cardio-vascular health, and many more. https://www.optimizenutrition.ca/vitamins-health-supplements/harmonic-arts-5-mushroom-blend-45g-dual-extract/

- Vitamin D: Vitamin D plays a role in supporting your immune system’s natural ability to produce proteins required for it to function at an optimal level. Deficiency is associated with increased susceptibility to infections as well as auto-immune diseases. It is produced in our skin from sun-light exposure, however in northern parts of the world we do not get enough sun throughout the year to produce adequate levels and therefore deficiency is extremely common. https://www.optimizenutrition.ca/sports-nutrition/vitamins-minerals/prairie-naturals-vitamin-d3-1000iu-500softgels/

- Zinc: Zinc is an essential mineral that is important to the body in many ways. It plays a large role in the growth and function of immune cells and if there is a deficiency these cells can not do their job properly, leading to a greater risk of illness. https://www.optimizenutrition.ca/vitamins-health-supplements/canprev-zinc-bis-glycinate-25-120vcap/

- Quercetin: Quercetin is a flavonoid that is especially helpful to those with seasonal allergies or histamine intolerance. It has to ability to reduce inflammation and oxidative stress, both of which have negative effects on the immune system. https://www.optimizenutrition.ca/vitamins-health/now-quercetin-with-bromelain-120cap/

- Oregano Oil: Oil of oregano boasts potent anti-bacterial, anti-fungal, and anti-viral properties. Its active ingredients help support both the immune system and the respiratory system and it has been used for centuries to maintain good health and well-being. https://www.optimizenutrition.ca/vitamins-health-supplements/new-roots-wild-oregano-c93-30-ml/

- Echinacea: Best taken at the first signs of a cold or flu, as it has shown to reduce symptoms and shorten the duration of sickness. However, this is not to be taken as a preventative measure as it can over-stimulate the immune system and have the opposite effect. https://www.optimizenutrition.ca/vitamins-health-supplements/now-echinacea-goldenseal-roots-1-1-500mg-100cap/

Witten by Hayley Dickenson, Registered Holistic Nutritionist (RHN)