Beyond diligent hand washing and yearly flu shot, your best line of defense is knowing how to keep your immune system strong.
The ability to boost your immune system has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.
Natural ways have been shown to help strengthen your immune system. Stay powerful and healthy with wholesome remedies.
1. Laugh
If you maintain a positive outlook, you’ll lower your stress levels. Belly-aching laughter is fun and can be a great abdominal workout and a boost to your immune system. Laughter promotes sleep.
2. Sleep
Sleep is good for your immune system.If you pull too many all nighters, you might find yourself with a weakened immune system.
Give your immune system a boost by getting adequate sleep. Trade in your all night screen time and get some shut eye for seven (7) to eight (8) hours each night.
Laughter and sleep; two critical elements to a healthy body.
3. Exercise
Make working out a part of your week regimen. Modest physical activity increases your body’s immune system by producing endorphins that help with mood and general well being. Go for a daily stroll or take a yoga class a few times per week. The physical activity will keep you fit and help your immune system.
“Exercise may flush bacteria out of your lungs, reducing your chance of picking up an airborne illness, according to the U.S. National Library of Medicine. It also causes your white blood cells to circulate more rapidly, allowing your immune system to detect illnesses more quickly.” —Huffington Post
4. Lymphatic Massage
Your lymphatic system is a system of organs and tissue that rid your body of toxins, waste and unwanted materials by transporting a fluid called lymph through the body. This fluid has white blood cells and antibodies that fight diseases.
A low pressure, involuntary constriction and relaxation of muscles inside your body is called peristalsis. This peristalsis movement allows lymph movement vital to a healthy lymphatic system.
“Very much like the garbage disposal under the kitchen sink, unless this system is manually stimulated or “turned on,” those unwanted materials, or “toxins,” get trapped in our bodies and stay exactly where they are left.” —SaunaBar
A properly functioning lymphatic system removes excess fluids from your body’s tissues. It produces healthy immune cells and helps with absorption of fatty acids to transport fat. You can destroy cellulite by removing excess fluids and transporting fat from your body. A combination of infrared sauna therapy and lymphatic massage proves successful as a holistic approach to keeping weight off.
A lymphatic massage can be a natural way to boost your immune system and detox your body. This types of massage provides a relaxing oasis. Immune boosting treatments can be done in a clean, healthy environment. Treatments are rejuvenating and monitored by trained professionals who seek overall wellness benefits.
5. Food and Supplements
Fueling your body with specific power foods can keep your immune system strong.
Healthy, nutritious foods elevate your immune system and keep you strong. Getting your nutrition from food sources is ideal. However, there are effective supplements or essential oil remedies on the market if your body needs to recover from a deficiency.
Almonds
Vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, requiring the presence of fat for it to be absorbed. A half-cup serving—approximately 46 whole, shelled almonds—are packed with 100% of recommended daily amount of vitamin E.
Broccoli
Broccoli is packed with vitamins A, C, and E. With antioxidants and fiber, raw broccoli is one of the healthiest vegetables you can eat. It’s more powerful uncooked.
Citrus fruits
Clementines, grapefruit, lemons, limes, oranges, tangerines contain vitamin C. This vitamin increases production of white blood cells which fight off infection. Your body doesn’t produce or store Vitamin C and daily intake is essential. With a variety of Vitamin C foods, it’s easy to add to your diet.
Garlic
Garlic fights infections. Its immune-boosting properties come from allicin—a heavy sulfur-containing compound. Garlic helps lower blood pressure and slows down hardening of your arteries, according to the National Center for Complementary and Integrative Health.
The University of Maryland Medical Center studied that garlic boosts your immune system and prevents heart disease.
Blend pesto with raw garlic and spread on bread or pasta. Or, create a spicy, “immunity shot” with raw garlic, ginger, carrots and lemon for a fast system boost.
Ginger
Ginger helps decrease inflammation and can help reduce a sore throat and decrease nausea and chronic pain. It’s known to possess cholesterol-lowering properties too.
Green tea
The best thing about tea is its variety in taste and in nutritional benefits. Peppermint tea helps with IBS, indigestion, and bloating. Black, green and oolong teas are rich in antioxidants and that have cancer-fighting properties. —John Weisburger, a senior researcher at the Institute for Cancer Prevention
Green and black teas are packed with amino acids that kill germs. These antioxidants are called flavonoids. Its high levels of “epigallocatechin gallate” (EGCG) are powerful antioxidants that enhance immune function. Green tea EGCG can’t be steamed out or fermented. EGCG in black tea is destroyed in the fermentation process.
Sipping tea anytime is relaxing too. Tea is its own form of meditation!
“Naturally occurring chemicals in tea called alkylamines strengthen the immune system to help it fight off infection.” —National Geographic
Kiwi
Kiwis are full of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Kiwi has additional nutrients that keep your body functioning well.
Papaya
A single papaya has a 224% of the daily recommended amount of vitamin C. Papayas contain potassium, B vitamins, and folate too. Papayas have a digestive enzyme called papain that has anti-inflammatory effects.
Poultry
Your mother was right. Chicken soup is good for you. Soup helps improve symptoms of a cold and helps prevent you from getting sick.
Chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery, parsley, salt and pepper ingredients have been found to slow the migration of white blood cells into the upper respiratory tract. This process helps relieve cold symptoms. UCLA Center East-West Medicine found that carnosine—a compound found in chicken soup and chicken breast—prevents your common cold.
A bowl of chicken soup has a mild anti-inflammatory effect, according to a University of Nebraska Medical Center study.
Vitamin B6 is vital to the formation of new and healthy red blood cells. Stock or broth from boiling chicken bones are known to be effective in boosting your immune system. Boiled chicken bones contain gelatin, chondroitin, and other nutrients that are helpful for gut healing and immunity. Three (3) ounces of poultry (chicken and turkey) is high in vitamin B6 and provides 40-50% of your daily recommended amount.
Red Bell Peppers
Red bell peppers contain twice as much vitamin C as citrus fruits. Rich in beta carotene, peppers help maintain healthy skin and help to keep your eyes and skin healthy too.
Shellfish
Shellfish is packed with zinc. Zinc helps your immune cells function. Shellfish that’s high in zinc include: crab, clams, lobster, and mussels.
Daily recommended amount of zinc in your diet for adult men is 11 milligrams (mg), and for women is 8 mg. Too much zinc can inhibit immune system function.
Spinach
Spinach is rich in vitamin C and contains several antioxidants and beta carotene. It increases your infection-fighting ability of your immune system. Light cooking of spinach enhances its vitamin A and allows other nutrient release.
Sunflower Seeds
Sunflower seeds contain phosphorous, magnesium, vitamin B6 and high volumes of vitamin E. Vitamin E is a powerful antioxidant. It regulates and maintains immune system function.
A mere quarter cup serving provides 82% of the daily recommended amount of Vitamin E. Other foods with high amounts of vitamin E are dark leafy greens and avocados.
Turmeric
Turmeric as a key ingredient in curries. This bright yellow, bitter spice has anti-inflammatory qualities. For years, it has treated osteoarthritis and rheumatoid arthritis. The curcumin in turmeric its distinctive color and may help decrease exercise-induced muscle damage.
Warm Water
Add honey, lemon, ginger and turmeric to warm water to create this tonic for a cold remedy.
“Honey, an antioxidant, acts as a natural immunity booster. Ginger—another powerful antioxidant with antiviral properties—can be used to treat digestive woes like nausea and motion sickness. Lemon juice is high in vitamin C, which according to Mayo Clinic can be used for its antioxidant properties and to prevent the common cold. Lastly, studies show that curcumin, a component in the spice called turmeric, can regulate the immune system.” —Evidence-Based Complementary and Alternative Medicine Journal
Yogurt
Yogurts with live and active cultures like Greek yogurt stimulate your immune system and help fight off infection. Plain yogurt versus flavored yogurt is best. You can sweeten plain yogurt with fresh fruit.
Yogurt is a terrific source of fortified vitamin D. Yogurt for breakfast regulates the immune system and boosts your body’s natural defenses against diseases.
The Journal of Science and Medicine in Sport studied New Zealand athletes who consumed a probiotic. The study found 40% fewer colds and gastrointestinal diseases Prevention reported.
6. Sunshine And Healthy Lifestyle
Soak up the sun! Sunshine is great for your immune system. Vitamin D is an immune system supercharger and getting a few rays of sunshine is a natural and efficient way to get Vitamin D. You only need 20 minutes in the sun to get the D dosage your body craves. Don’t overdo it and again, supplements are an option if you have a deficiency. Vitamin D deficiency is common in low volume sun states.
Adopting healthy living strategies is your first line of defense. It’s important to have a sound, living strategy to combat weakened immunity. Take obvious steps to avoid infection by washing your hands and cooking meat thoroughly.
For your body to function well, it requires balance and harmony. Your immune system defends you against disease. There intricacies and interconnectedness of the immune response that researchers are yet to discover. There’s no scientific proof that links lifestyle and enhanced immune function.
Boosting your immune system the natural way has been elusive for years.
Diet? Exercise? Massage? Vitamins and Minerals? Herbal Remedies? Wellness transformation? Will these lifestyle changes develop a “perfect” immune response? Researchers seek answers.
In the interim, there are tips to fight disease and strengthen your immunity the natural way.
“Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Can exercise boost your immune system naturally and keep it healthy? Exercise can contribute to general good health and a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.” —Harvard Medical School, Health Report
Immune system healthy lifestyles are intriguing and should be considered. Researchers are exploring effects of our diet, exercise intensity, age, psychological stress, and other factors on the immune response. General healthy-living strategies are a good start and will give your immune system the upper hand.
Are YOU ready to boost your immune system the natural way? Contact SaunaBar at (310) 652-5522 for an appointment today.
