10 Ways To Boost Your Immune System

What’s more important than treating yourself when you’re unwell, is how you treat your immune system to prevent becoming unwell. The better your body (e.g. your immune system), the more efficient it is at fighting off disease.

1. Eat Whole Foods

Eating whole, unprocessed foods may help to increase your intake of important nutrients for immunity and overall wellness. Having green smoothies daily is an easy way to add 5-7 servings of whole foods in to your diet every day.

Vitamin C

An essential nutrient, vitamin C acts as an antioxidant. Antioxidants help fight free radicals, a type of unstable molecule known to damage the immune system.1 There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:

• citrus fruits and juices (such as orange and grapefruit)

• kiwi fruit

• red and green peppers

• broccoli

• strawberries

Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people. To get your fill of vitamin E, look to these foods:

• wheat germ oil

• almonds

• sunflower seeds

• hazelnuts

• peanut butter

Zinc

Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.2 Here are some top food sources of zinc:

• oysters

• baked beans

• cashews

• raisin bran

• chickpeas

2. Incorporate Ginger, Garlic, and Tumeric

Incorporating these roots can help ease cold symptoms and reduce the duration and severity of illness.⁣ We’ve recently just posted an awesome tumeric ginger and lemon tonic tea recipe that will look after your immune system, if you’re feeling run down or simply need a pick me up.

3. Improve Your Gut Health

Over 70% of your immunesystem resides in your gut. Eating probiotic and fiber-rich foods can help to strengthen the gut barrier & stimulate the production of immune fighting cells.⁣ Kombucha is a great way to introduce good bacteria into your body, as well as fermented veggies. We’re avid kombucha makers here at ZB HQ, so will be posting our methods here soon…

4. Hydrate

Keep your immunity up by drinking plenty of water to stave off infection. Staying hydrated helps your body naturally eliminate toxins and other bacteria that may cause illness. Drink the recommended eight ounces per day, and four to eight ounces per every 15 minutes of activity if you're exercising.

5. Limit or Avoid Alcohol

Alcoholic drinks can decrease the ability of immune cells to multiply, function, and fight bacteria and viruses.⁣ Alcohol also disrupts the gut barrier, allowing more bacteria to pass into the blood. ... Excessive drinking reduces the number and function of three important kinds of cells in your immune system–macrophages, T and C cells. Macrophages are the first line of defense against disease.

6. Balance Blood Sugars

Studies have shown spikes in sugar intake suppress your immune system. When your immune system is compromised, you are more likely to get sick. If you eat a lot of foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be reducing your body's ability to ward off disease.

7. Ensure You Get Your Sleep

Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.

The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

8. Manage Stress

Chronic stress suppresses the immune response of the body. The main types of immune cells are white blood cells. There are two types of white blood cells – lymphocytes and phagocytes.

When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).

Effective ways to reduce feelings of stress is doing yoga and meditation regularly, and connecting with others. We’ll be sharing some meditation and yoga videos very soon, so watch this space!

9. Stay Active

Regular exercise mobilizes immune cells that guard the body against infection and helps to slow down the release of stress hormones.⁣ Physical activity may also help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease.

10. Wash Your Hands

Regular hand washing is one of the best ways to remove germs and avoid getting sick. Wash thoroughly for at least 20 seconds, or sing happy birthday to yourself two times over.

This post does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment.