Has strengthening your immune system been on the top of your mind lately?
Colds and flu are just the tip of the iceberg for many of the illnesses that go around, as we have come to see in dealing with the coronavirus pandemic. You become even more exposed to different bacteria and viruses when you work out at a gym, have children that attend public school, or you become part of a community social based organization. Basically, any kind of exposure can lead you to a possible illness. Even just going outside.
If you want to keep living an active lifestyle, however, you likely don't want to avoid any of these situations just to stay healthy. So, keeping your immune system strong and healthy becomes a key focus. In addition to the Center for Disease Control's recommended safety protocols, here are five natural ways you can support your immune system daily.
Add More Superfoods
If you already have a healthy eating plan in place, consider adding more superfoods. Aim for at least a few meals a week, or even one a day, that have immune supporting foods added to them. The easiest way to do this is to change up your morning or lunch routine to include, or be centered around, a superfoods juice or smoothie. This can incorporate foods like vegetables, fruits, chia seeds, hemp seeds, ground flax seeds, as well as ginger or cinnamon. All of these foods can provide a healthy dose of essential vitamins, minerals, and antioxidants to help you build a stronger immune system.
One of my favorite smoothie recipes is this blueberry smoothie made with 5 antioxidant-rich ingredients.
Immune Supporting Essential Oils
You may not think of essential oils when you think about your immune system. The truth is, our bodies do react positively to quality essential oils. The smell of these oils stimulates your mind and senses, which then promotes reactions in your body that directly affect your immune system.
Some of the top essential oils that may help support your immune system include:
- lemon
- peppermint
- tea tree oil
- eucalyptus
- lavender
Colon Cleansing
If your digestive system is not running at optimal levels then you could end up with problems in your immune system. The more sluggish your digestive system, colon, and liver are then the more likely it is your body is holding on to toxins. These toxins can lead to minor issues such as fatigue or major issues such as leaky gut and other gut-related problems.
To avoid this, and to keep your immune system functioning at its best, consider natural colon cleansing routines at least once a month. These can be simple a superfood-based juice that helps flush toxins from your system and delivers vitamins and nutrients in the process.
Stay Hydrated
If your hydration is off, you could be causing stress within your body and organ system. Water is not only important for flushing out toxins, your body is highly dependent on the nutrients in your blood stream, and your blood stream is made mostly of water. Dehydration can contribute to muscle tension, headaches, low serotonin production, and digestive issues.
A good rule of thumb to follow when it comes to drinking enough water is to drink a minimum of half your body weight in ounces of water daily. For example, if you weigh 150 pounds, then aim to drink at least 75 ounces of water each day. Also keep in mind your activity level, caffeine intake, and alcohol consumption, as these factors will generally increase your hydration needs.
An easy way to track your water intake is to download a free app like Daily Water Tracker Reminder. You can set your daily goal and then log every ounce (or milliliter) with just a tap. View a detailed stats update after every glass to see how close you’re getting to your daily goal, or review 7- and 30-day charts for an idea of your overall progress.
Sleep Is Golden
Your body needs sleep to fight off illness. 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, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. Long-term lack of sleep has also been shown to increase your risk of obesity, diabetes, and cardiovascular disease.
While sleep requirements will vary based on age, 7-9 hours per night appears to be the sweet spot when it comes to keeping your immune system functioning optimally.
By keeping these five natural methods in mind and putting them into action, you'll be strengthening your immune system so it can fight off illness. When you incorporate eating a healthy diet, regular exercise, and a healthy hygiene routine, you'll be setting the stage for optimal wellness and a healthy line of defense against getting sick.
Resources:
National Center for Biotechnology Information: Much More Than A Pleasant Scent A Review on Essential Oils Supporting the Immune System
Healthline: The Best Hydration Apps of 2020
Mayo Clinic: Lack of Sleep: Can It Make You Sick?