Looking for natural ways to support immunity and build a stronger immune system? Below is our list of 5 things you can do naturally to help!
Eat a healthy diet: Many of the nutrients we get from food play a role in immune function, and many plant-based foods have antiviral and antimicrobial properties. For example, oregano, thyme, garlic, cinnamon,and cumin all contain antibacterial and antiviral properties that prevent the growth of food-spoiling bacteria. Additionally the zinc, folate, copper, iron and vitamins A, C, E, B12 that we get from food all play a role in supporting immune function. Furthermore, protein is essential for immune health. The amino acids in the protein we eat are needed to build and maintain immune cells.
Decrease stress levels: Long-term stress leads to elevated levels of cortisol in the body. Cortisol is an essential hormone in short-term reactions like the fight-or-flight response when our body is in danger, but long-term elevated cortisol levels are actually destructive. This is because excess cortisol can actually block the immune system from doing it's job at a cellular level.
Get proper sleep: Sleep is a time when our body produces specific immune cells like cytokines and t-fighter cells. We need these cells to internally fight off germs, harmful bacteria and viruses. Not only that, but low sleep can elevate inflammation and cortisol levels which we already know isn't good for our body (see point #2).
Exercise regularly: Regular exercise decreases our risk of developing chronic disease and viral / bacterial infections. Exercise is also a great way to stimulate the release of endorphins - those feel-good hormones that reduce stress and cortisol in your body.Some studies even suggest the bouts of physical activity better distribute our immune cells and make them more vigilant in searching out sick or damaged cells.
Nourish your body: What do we mean exactly? Do things that build health and bring you joy. Pamper your body and your mind. Take care of your spine and nerve system, relax your tissues with stretching and massage, get your body moving it's best with some yoga, meditate, surround yourself in nature and sunlight. Taking care of your body and doing things you love can improve brain chemistry, hormone balance, and interoception (your body's ability to internally communicate with your brain) - which can lead to improved immune system function.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486105/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/full