Immune Support Hacks
Immune Support Hacks: 5 Lifestyle Tips for a Naturally Strong Immune System
Germs are constantly on the hunt, looking for cells to infect so they can breed and multiply. When they make their way into the body, it’s up to our immune systems to respond.
How does the Immune System Work?
Your immune system is a vast network of cells, organs, and proteins that work together to fight off invaders. When a virus or bacteria enters your body, your immune system helps you stay healthy.
There are two parts to your immune system: the part you were born with (innate) and the part that develops over time (adaptive or acquired) as you’re exposed to different germs. These two parts work together to keep you healthy.
A high-functioning immune system will protect you against invaders and help you stay healthy year-round! The following Immune Support Hacks are not necessarily “hacks” but lifestyle habits from Healthline that will help keep your immune system functioning at peak performance.
5 Healthy Habits to Build Your Immune System Naturally
1. Eat Whole Foods
Nature has provided everything you need to live a healthy life. Eating whole, plant based foods is important for your overall health and can help keep your immune system strong.
Whole foods like vegetables, fruits, whole grains, and nuts and legumes can help reduce inflammation in the body. Inflammation is one of the leading causes of many diet-based illnesses and conditions, including heart disease, high blood pressure, and type 2 diabetes.
Whole foods also contain lots of healthy fiber which contributes to your gut microbiome. These are the “good” bacteria in your gut that help keep bad germs from entering the body through the digestive tract.
Fermented foods and drinks like kimchi, sauerkraut, and kombucha can help feed the healthy bacteria in your gut which also supports a healthy immune system. Maintaining the healthy community of healthy gut bacteria may help your immune cells differentiate between good and bad bacteria. This could lead to a stronger immune system and less sick days.
Read more about the benefits of eating a plant-based diet.
2. Take Your Supplements
In addition to eating a healthy diet, supplementing your nutrition needs with high antioxidant vitamins can and supplements can help strengthen your immune system.
- Black elderberry - Black elderberries are extremely high in antioxidants, even more so than other fruits like blueberries and cranberries. Antioxidants help fight free radicals and reduce inflammation in the body. Because of this, black elderberries may help support a healthy immune system.*
- Sambucol Black Elderberry is a great source of naturally occurring antioxidants from black elderberries and comes in lots of different delicious products including gummies and syrups for kids and adults. Many Sambucol products also contain added zinc and vitamin C for even more immune strengthening* qualities.
- Vitamin C - Vitamin C is another great source of antioxidants and can help support a stronger immune system. Vitamin C also helps repair tissues throughout the body and the only way to get Vitamin C is through the foods we eat or the supplements we take.
Zinc - Zinc is a nutrient and a crucial aspect of a healthy immune system. Research shows that zinc affects the development and function of immune cells, and a deficiency can inhibit growth of essential T and B cells.
Echinacea - Echinacea is a flowering plant that may help support a healthy immune system by potentially increasing the number of white blood cells in the body. White blood cells are responsible for fighting off infections.
- Garlic - Garlic is a potentially powerful immune strengthener because of the high concentration of sulfur-containing compounds it contains. These compounds may help boost the germ-fighting powers of white blood cells and help them function better in the body.
- Vitamin D - Vitamin D is an essential vitamin that helps the body develop healthy bones. It may also play a role in a healthy immune system since a vitamin D deficiency can increase your chances of getting sick.
3. Get Enough Sleep
Making sure you get enough sleep is important for your health in so many ways. It is also linked to your immune system’s ability to fight off infections. Research shows that poor sleep quality leads to higher susceptibility to sickness. In a study of 164 adults, those who slept less than 6 hours of sleep a night were more likely to catch a cold than those who slept more than 6 hours, according to Healthline.
Everyone’s sleep needs are different, but in general, you should aim for at least 7 hours of sleep every night. Teens need about 8 to 10 hours, and kids and infants need up to 14.
4. Exercise regularly
Regular, moderate exercise can help support a healthy immune system by reducing inflammation and helping immune cells regenerate. Brisk walks, bicycling, jogging, swimming, and hiking can all have wondrous effects on the immune system and body a whole.
What’s more? Regular exercise can help you sleep better at night and lower stress levels. Long-term stress can lead to chronic inflammation which can lead to a weakened immune system.
Managing stress is critical for overall health and wellness. Yoga and meditation, exercise, journaling, and other mindfulness activities can help lower stress levels and lead to a more positive outlook overall.
Drinking plenty of water is important for many different reasons. Dehydration can lead to headaches, poor focus and mood, and digestive problems, which can weaken your immune system. To make sure you’re well hydrated, drink plenty of water until your urine is pale yellow.
Drinkings lots of water not only keeps your body running efficiently on the inside, it can also lead to glowing skin and a clear complexion.
Your life, Your Immune System
Leading a balanced lifestyle can help support a healthy immune system and help you live a proactive self-care lifestyle.
You can help build a strong immune system by following these lifestyle tips. Not only will your immune system thank you, your overall health and wellness may improve too.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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