Maintaining a healthy immune system has always been important, but after our society has experienced the COVID-19 pandemic, awareness has steadily increased. It is extremely apparent that we need to take measures to prevent illness, increase immunity, and protect our bodies.
Dietary and lifestyle changes can strengthen your body’s natural defenses and help fight off disease. To prevent illness and build up the immune system follow these key habits:
Eat more whole plant foods like fruits, vegetables, nuts, seeds and legumes that are rich in nutrients, fiber (helps with gut health) and antioxidants (decrease inflammation). Consider supplementing your diet with zinc, selenium, vitamin C, and vitamin D. Herbal supplements such as elderberry, echinacea, astragalus, turmeric and ginger are claimed to be supreme to help boost the immune system. My daily diet includes these nutrients and supplements in Shakeology (go to website if interested in more information and to purchase: www.shakeology.com/fitwithmolly). I recently started drinking 3 herbal tonic supplements from Sunwink that are for immunity(elderberry), recovery(turmeric) and detoxing(ginger).
Include healthy fats like olive oil and omega-3s (salmon, chia seeds) into your diet. They are both highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
Take care of your gut health, since the digestive system and immunity are interconnected. Fermented foods (sauerkraut, kimchi, yogurt, kefir) and probiotics strengthen your immune system by identifying and targeting harmful diseases, bacteria and viruses.
Cut back on sugar, as it can suppress your immune system. Lowering your sugar intake can decrease inflammation and risk of other health issues, such as obesity, diabetes and heart disease.
Stay hydrated! Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and proper heart and kidney function. Since dehydration makes you more susceptible to illness, make sure you’re drinking plenty of water (half your body weight in ounces) each day.
Develop lifestyle habits to strengthen your immune system such as adequate sleep. Inadequate sleep may increase your chances of getting sick. Adults should aim to get at least 7 hours of sleep a night.
Exercise will give your immune system a boost!
Regular fitness routines (150 minutes per week) may reduce inflammation and help your immune cells regenerate regularly.
Finally, managing your stress and anxiety levels is key to immune health. Prolonged stress can suppress your immune health. Lowering your stress levels through meditation, prayer, yoga, exercise and other practices can help keep your immune system functioning properly.
What one change can you start this year to boost your immune system?
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