Your immune system is responsible for keeping you healthy and strong, fighting germs, toxins, fungi and viruses using a complex collection of special blood cells along with a variety of organs in your body.
If your body is weak and unable to produce these special antibodies charged with supporting your immunity, you may find yourself susceptible to a variety of infections, colds or diseases. If you get sick easily or regularly caught colds this could be a sign that your immune system is under functioning!
First let’s talk about Fermented foods and why they may help your immunity
Fermentation is a process by which a food or beverage undergoes a chemical breakdown or through controlled microbial growth. Originally it was done as a way of preserving food (before refrigeration), but what it offered was a rich abundance of live bacteria that is so valuable for your digestion and ultimately your immunity. A healthy gut microbiome has been shown to be essential for your body to produce the immune cells needed to help keep you healthy and recover from illness if needed.
Below I will discuss simple ways you can strengthen your immunity naturally as well as highlight articles that offer great information about your immune health…so keep reading!
10 ways to improve your immunity:
- Consume Probiotic-rich fermented foods and beverages
- Eat healthy whole foods
- Eat less sugar/avoid sugar substitutes
- Get plenty of sleep
- Reduce or manage your stress levels
- Support your body's natural detoxification systems (lungs, skin, liver)
- Ensure you have adequate vitamin D in your diet (check with bloodwork)
- Go for a walk regularly through the woods/nature
- Exercise regularly - avoid over exercising
- Try adding some dry brushing before you take your shower
Simple ways to support your immunity
Add Probiotic foods
The best way to boost your immunity is to introduce fermented foods into your diet. The probiotics (healthy or beneficial bacteria) found in these foods are far more effective than any supplement. Stock up on naturally-fermented or cultured fruits and vegetables (sauerkraut, chutneys, kimchi, kale, carrots), drinks (kombucha, lassi), dairy (kefir, yogurt, sour cream) and more (unpasteurized apple cider vinegar, miso). Just 2 oz. per day is all you need to boost immunity.
Eat Whole Foods/Less sugar
Super natural immunity begins with the bounty of nature (whole or unprocessed). First choice should always be what’s fresh, local and seasonal. Get cooking with quality Unrefined fats (i.e. virgin coconut oil, organic butter or cold-pressed olive oil) and try to limit refined white sugar, which has been shown to suppress our immune system.
Get More Sleep/Reduce stress
A good night’s sleep allows our body to regenerate and rejuvenate. Stress can tax our adrenals, which can lead to weight gain, anxiety, insomnia or fatigue. When the nervous system is calm and relaxed it can create valuable energy, manage stress and help to support the body when fighting an infection.
Your body’s Natural Detox
There are many benefits to cleansing toxins or pathogens and your body is really good at this when it’s fed a few helpers. Include filtered water with lemon, chlorophyll-rich foods (dark leafy greens, seaweeds & green herbs), berries (especially blueberries, elderberry), fresh ginger and turmeric. Try taking deep breaths throughout your day to also help your lungs naturally detoxify and relax tense, stressed muscles.
Vitamin D
Vitamin D has been seen to influence immunity and may be best taken in a supplement form in conjunction with food sources such as organic butter, eggs & wild fish.
Here are more articles written by others that offer great information to support your immunity…
How to boost your immune system
This article from Harvard talks about some more specific medical information about our immunity. Click on the picture to read the article.
Strengthen your immunity
The Cleveland Clinic talks about some similar ways to strengthen your immune system. Click on the picture to read the article.
Strengthen your immunity with food
This article from CNN offers more dietary recommendations that have been shown to improve our immune system. Click on the picture to read the article.
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