Throughout 2020, and since the start of the pandemic, I’ve been surprised more people aren’t talking about immune health. Having and maintaining a healthy immune system are always beneficial but even more so when there is a world wide health crisis. Winter weather and colder temperatures are another good reason to make sure your immune system is strong.

When your immune system is strong it helps keep you healthy. It is your body’s natural defense mechanism. Like other systems in the body, as you get older your immune function declines. That means you need to be even more diligent about supporting and strengthening your immune system.

There are several ways you can support your immune system naturally.

Eating healthy, nutritious foods, being physically active, getting the proper amount of sleep, and alleviating chronic stress all support immune health. If you don’t do these things you may have a weak or compromised immune system. When your immune system is depleted bacteria, viruses, or toxins can overwhelm your body and lead to illness.

Nutritious Foods
Proper nutrition is essential for your immune system to work well. The foods you eat may help you avoid or potentially reverse certain diseases.

Did you know that 70 - 80% of your immune system resides in your gut? To keep your gut healthy get plenty of fiber in your diet. Foods high in fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds. It’s important to eat a wide variety as each contains different vitamins, minerals, and antioxidants. By the way fiber is only found in plants.

In addition

  • Drink plenty of fresh, pure water. Every day you should consume in ounces an amount equal to half your body weight in pounds. (Ex. If you weigh 125lbs drink 62.5oz of water).
  • Cut down on or eliminate salt, refined sugar, refined flour, dairy products, food additives, preservatives and colorings, and alcohol.
Physical Activity
Exercise allows your immune system to do a more efficient job and may contribute to better functioning white blood cells which fight infections.

Adults should get 30 minutes of high intensity aerobic activity or 90 minutes of moderate aerobic activity 5 times a week. Strength training can also help support your immune system. For optimal health include a combination of aerobic exercise and strength training into your weekly fitness routine.

Your body uses sleep as a way to heal itself. Adequate sleep helps the T cells in your body fight infection. T cells play an important role in the immune system by killing virally infected cells.

Strive to consistently get 7-8 hours of uninterrupted sleep a night in order to maintain a healthy body and mind and promote a state of overall wellness. A short midday nap can recharge the immune system too!

Reduce Stress
When your body is under constant stress, you’re more vulnerable to both minor illnesses and major diseases. Some stress is normal but to be under constant stress is not good for your health and can weaken the immune system. To reduce stress consider adopting a meditation practice or use deep breathing techniques.

In addition to a healthy diet, regular exercise, adequate sleep, and stress management, essential oils and supplements can be part of a holistic approach to boosting the immune system and protecting you from disease.

Adopting healthy lifestyle habits can help improve and support your immune system!

Come to my Healthy Habits For Life training on January 4. I’ll give you tips on how to create healthy habits that are sustainable. It’s FREE. Click the button below to register. 

When you’ve got a few minutes check out my 5 Steps to Healthier Living Guide for some quick and easy tips. Click the button below.

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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.


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