After the past couple of years of navigating through COVID-19, awareness of how to improve the strength of our immune system naturally has never been greater. A strong immune system can help reduce the risk of contracting viruses and can also lead to milder symptoms if infection does occur.
In this blog post, we'll explore some key ways you can boost your immune system through diet, hydration, and lifestyle choices.
Boosting Immunity Through Diet
One of the most important ways to boost your immune system is through your diet. Eating a diet rich in whole, unprocessed foods is key. Organic foods, in particular, are recommended as they are free of harmful pesticides and chemicals. Some great foods to include in your diet to boost your immune system include:
Dark green leafy vegetables: These are packed with vitamins, minerals, and antioxidants that help support the immune system. Eating them raw in salads is the best way to get the most nutritional benefit.
Berries: Blueberries, strawberries, and other berries are also high in antioxidants and bioavailable vitamin C, which can help boost the immune system.
Citrus fruits: Oranges, mandarins, and lemons are all high in vitamin C and bioflavonoids, which can help boost the immune system. Starting your day with a glass of lemon water is a great way to get a boost of vitamin C first thing in the morning.
Garlic and onions: Both of these foods have natural antiviral and antibacterial properties that can help support the immune system.
Turmeric: This spice is anti-inflammatory and can help boost the immune system.
In addition to these foods, it's important to avoid certain foods that can have a negative impact on the immune system. These include:
Refined sugar: Eating too much sugar can weaken the immune system.
Wheat: Many people have a sensitivity to wheat, which can lead to inflammation in the body and weaken the immune system.
Dairy: Like wheat, many people have a sensitivity to dairy, which can lead to inflammation and weaken the immune system.
Processed foods: Processed foods are often high in additives, preservatives, and other chemicals that can weaken the immune system.
Takeaways: Fast food and takeaways are often high in fat and sugar, which can weaken the immune system.
Boosting Immunity Through Hydration
Another important factor in boosting the immune system is staying hydrated. As a rough guide, aim to drink around a litre of water per 30 kilos of body weight each day. The more physically active you are the more water you will need, especially if you work outdoors. Drinking enough water is important for keeping the body's systems functioning properly, including the immune system.
Boosting Immunity Through Lifestyle Choices
In addition to diet and hydration, there are other lifestyle choices you can make to boost your immune system. Many of our “typical” lifestyle choices will create inflammation in our body; overtax our liver and depress the body’s immunity which in turn brings the immune system down. Lifestyle choices that we can all be more careful and considerate of include:
Exercise: Regular exercise can help improve circulation, which can help mobilize and prime your immune cells.
Sleep: Getting enough sleep is crucial for the immune system to function properly. Aim for 7-9 hours of sleep each night.
Stress management: Stress can weaken the immune system, so it's important to find ways to manage stress, such as through meditation, yoga, or other relaxation techniques.
Avoiding smoking and excessive alcohol consumption: These habits can weaken the immune system.
The Last Word
There are many different ways you can naturally boost your immune system. Modifying our diet, staying well hydrated and making smarter lifestyle choices are just three key, yet simple, areas we can all improve in and help boost our immunity.