7 Simple Steps to boost your Immune system naturally
Let’s chat about the IMMUNE SYSTEM. I know this word is losing steam as the seasons progress, and the pandemic news fades into the background (praise GOD)! But this is a perfect time to remember, come next fall we are all going to be googling ways to naturally boost your immune system again…!
But too little too late! To truly give your immune system a boost naturally- the best thing you can do is focus on the health of your body as a whole, and start now! By the time next winter comes around it’ll actually be doing you a big favor!
The problem I keep seeing is that everyone wants to know what supplement they can take that will automatically give them a vibrant immune system. I’ve heard of people taking up to 20+ supplements, just for immune health and to be able to fend off viruses.
The truth is, no amount of supplements is going to make a body healthy. Unfortunately, taking that many probably means there is a lot of very expensive pee being flushed down the toilet. Supplements truly can be a powerful tool, but oftentimes medications or other supplements deplete one another, cross-react, or contraindicate each other, so it's good to work with a practitioner especially if you are taking that many supplements! Additionally, supplements are just that. SUPPLEMENTS to good nutrition and a healthy lifestyle. Consider supplements like insurance. They are a back up plan!
There is no single approach to getting a healthy immune system. It isn’t a quick fix and there’s no magic pill. Our bodies are far more complex and individual than that! Keep reading to learn how the immune system works and some simple ways to support it, so you can feel empowered to begin creating a stronger immune system right away.
Immune System Overview:
Our immune systems are wildly complex and designed to keep our bodies safe and alive. We often think of inflammation as a bad thing, because the repetitive extent to which people are typically experiencing inflammation is harmful...but inflammation is also how the immune system works. It inflames, fights the intruder, heals the offended area, and then anti-inflames.
Our immune system has 3 parts: barrier, innate, adaptive.
Barrier
This includes physical barriers like skin, tears, cilia, saliva, stomach acid, and mucous membranes designed to keep pathogens out.
Innate
This is rapid response immunity. It is a general immunity everyone is born with and includes things like Natural Killer cell, and white blood cells.
Adaptive
This is specific immunity that we develop in response to exposure to something. It is a slower response and some key players are antibodies, B cells, and T cells.
Tips for Immune Health:
Heal the gut.
70-80% of the immune system is housed in the gut. The immune system is directly impacted by the health of the digestive system and gut. Every part of our health stems from our gut! If you experience any sort of regular digestive symptoms (gas, bloating, IBS, constipation, loose stools, reflux, indigestion, etc those are signs that your gut needs support. Additionally, other symptoms like acne, eczema, rosacea, keratosis pilaris, brain fog, seasonal allergies, joint pain, and more are common symptoms that can point to a gut that needs some love!
Reduce processed foods, cut out inflammatory and reactive foods, include gut loving foods like bone broth, marshmallow root, slippery elm, aloe vera, fermented foods, and cooked vegetables.
FYI- If you do not have healthy digestion and you take supplements, you won’t be able to absorb them!
Avoid added sugar and refined carbohydrates.
Sugar down-regulates our immune system for around 5 hours after consumption! That means 5 hours without a defense!
Refined flour contributes to intestinal permeability (aka “leaky gut”) - see above point.
Refined sugar and carbs feed “bad” gut bacteria, contributing to an imbalanced microbiome, and therefore, a weakened immune system.
Increase diversity of foods.
A diet diverse in plant foods feed our microbiome! A healthy microbiome is critical for fighting off viruses and other pathogens.
“Good” gut bacteria produce antioxidants in the gut.
Balance blood sugar.
Blood sugar is an emergency to the body, so having constant blood sugar roller coasters will steal attention from other necessary bodily functions. Maintaining balanced blood sugar provides the body more energy and nutrients to give toward other functions. Metabolic health is crucial to overall health.
Move.
Our lymph system, which carries immune components around the body, is the only system of the body that doesn’t have its own propulsion. Regular movement and exercise is important to keep it flowing. This can be a workout, but also can be as simple as going on a 20 minute walk. You can also try rebounding (aka jumping) or dry brushing from some added lymph propulsion and immune support.
Reduce stress.
Stress down-regulates the immune system. Obviously avoiding stress altogether would be nice, but impossible. Cut it out when you can and incorporate stress reduction activities like a warm bath, breath work, or daily prayer and meditation.
Hydrate.
Hydration helps keep barrier immunity strong and is necessary for the lymphatic system to transport immune components.
Start by drinking half your body weight in pounds in ounces of water. Ie, a person who weighs 140 pounds should be drinking around 70 oz of water a day.
Amount needed could vary from there, but be careful not to overdo it. You can also over-hydrate and start clearing out minerals! No bueno.
Research shows we are most successful with little steps and little wins, over time. Rather than getting overwhelmed with ALL of these things to do, pick one or two to start with. Figure out how to merge them into your routine, and go from there!
I know I’m excited to help support my body to function in its optimal state! Which tip will you start with?
