How to Boost Your Immune System Naturally
You may have seen my posts on Instagram last week about immunity, so I thought I’d keep the theme going and share with you my thoughts about how to support your immune system through this tumultuous time. We all love the idea of a bullet-proof immune system, but the concept is an elusive one and there is still much that researchers don’t know. This is mostly because the immune system is just that – a system, and it’s a complex and interrelated one at that!
That being said, there is a whole bunch of research that shows us ways we can boost our health and immune system naturally. These are all strategies to help keep our bodies in equilibrium. With the chaotic and uncertain state of the world as it stands, I’m sure a bit more equilibrium is something we would all love a dose of.
1. Make sure you’re getting enough sleep
Getting enough sleep and high-quality sleep is one of the best ways to boost your immune system. What’s more is that when you’re sleep deprived, your body creates stress hormones like cortisol to keep you awake, which also suppresses your immune system. Those who get a full 8 hours of sleep have higher levels of T cells than those who get fewer hours. Additionally, a 2015 study showed that those who got less than 6 hours of sleep at night were 4 times more likely to come down with a cold. Put simply, this is because getting a good sleep helps to regulate your immune function.
There are a tonne of great resources on the web that go through strategies to help you improve your sleep. Some of my favourite strategies to optimise sleep are exercising regularly, wearing blue light blocking glasses, maintaining a consistent sleep and waking schedule, and utilising tools such as lavender essential oil before hitting the hay each night.
2. Consume a nutrient-rich diet
Consuming a diet that is abundantly full of vitamins, micronutrients and antioxidants is essential to supporting your immune system. Like any fighting army, the immune system marches on the strength of its stomach, which is why it’s so important to fuel your body with a wide variety of whole foods. I try to ‘eat the rainbow’ every day to make sure I am getting enough variety of foods to support my immunity. Another reason this is so important is that antioxidants work to combat free radicals - the chemical by-products that have been known to suppress the immune system and damage your DNA.
The 5 food nutrients that supercharge your immune system are Vitamin C (citrus fruits, broccoli, strawberries), Vitamin E (almonds, sunflower seeds and wheat germ oil), Zinc (cashews, chickpeas and baked beans), Carotenoids (carrots, kale, spinach, sweet potato) and Omega 3 (flaxseed, walnuts and chia seeds). It’s also vital that you drink plenty of water each day. Water helps to carry oxygen to your body’s cells, which results in properly functioning systems.
3. Make time to exercise
Regular exercise is a vital way to keep your immune system strong and healthy. Being active lowers your stress hormones which reduces the chances of you getting sick. Exercise also causes your antibodies and white blood cells to circulate more rapidly, mobilising your immune system cells and helping your body fight bacteria. These results are backed up by a whole heap of scientific research that supports the contribution of exercise to a strong immune system. According to a study published in the British Journal of Sports Medicine, those who exercised at least 5 days a week had almost half the risk of coming down with a cold when compared to those who were more sedentary.
My top tips for making exercise an integrated part of your lifestyle is to do it in moderation. Let me repeat, DON’T overdo it. I love to incorporate 30-60 minutes of intentional movement into my life each day; on some days that will be going for a nice, slow walk, and on others it’ll be a HIIT session at the gym. It’s important to spice it up and include a wide variety of movement that keeps you motivated. It’s imperative that you enjoy it. If you’re looking for some inspiration, I have created a highlight on my Instagram that features some of my favourite workouts to try at home.
4. Utilise the tools you have
Let me be clear – there is no magic herb or vitamin that you can pop to automatically prevent a cold, flu or other virus. However, we do have certain tools at our fingertips that we can use to support our immune system. Up the top of my list of tools is ensuring you’re getting a sufficient amount of vitamin D. Studies show that vitamin D helps modulate immune responses, and that insufficient levels of vitamin D is associated with increased susceptibility to infection.
Another one of my favourite tools are essential oils. Oils are a top way to support your immune system naturally whilst protecting yourself against germs and bacteria. I love to use oils for both preventative care (before getting the sniffles), as well as on an ongoing basis for general health support. 4 oils that kick ass at supporting immunity are:
Thieves: a blend of clove, eucalyptus, lemon, cinnamon and rosemary. It’s best used by applying on the soles of the feet or gargling with water.
Lemon: lemon is great for saying bye to bacteria and pathogens, supporting your body’s lymphatic system and general detoxification.
RC: a.k.a. respiratory care – this blend is awesome at opening up your airways and helping support you during periods of lower immunity.
Oregano: this is nature’s powerhouse and is very potent. It is my go-to for supporting my health through bacterial, fungal or viral infections.
5. Implement strategies to manage your stress
Did you know that there is an incredibly strong link between your immune health and your mental health? To put it simply, when you’re under chronic stress or anxiety, your body produces stress hormones that supress your immune system. Many studies have reinforced this negative impact of stress. For example, a review of 293 studies with a total of 18,000 participants showed that exposure to stressors may wear down the immune system, therefore increasing your vulnerability to illness. With the chaotic state of the world as it stands at the moment, it is completely normal for us to be feeling more stressed than usual. As well as our typical stressors, there are the added health, financial and familial complications that come with living in self-isolation. However, instead of getting caught up and disheartened by this, it is important to be proactive about managing your stress levels. Getting outside, practicing a consistent morning routine, meditating, switching off from social media and reading are all ways I keep my stress levels in check.
6. Avoid smoking and alcohol
This one is a bit of a no-brainer. Just one night on the booze is enough to reduce the immune system’s response to invading pathogens. As well as making you more prone to bacterial and viral invasion, alcohol also restricts the process of attacking and breaking down bacteria that do make their way into your system. Another big no no is smoking. Nicotine has harmful effects on your immune system; it increases cortisol levels, whilst reducing your T cells’ response to antigens. Cigarette vapor also damages the lungs and makes them more susceptible to infection, but hey, we were taught that in primary school. To be safe, don’t drink excessively and don’t smoke! Easy!