Winter looms, and with it comes flu and cold season. Not only are seasonal viruses increased in cold weather, but our bodies are also busy keeping up with the plummeting temperatures and might have a weaker immune system.
That, coupled with decreased vitamin D because the days are shorter, means our immune response is even more compromised. As the temperatures fall, we can help our bodies naturally boost the immune system. In this blog post, we’ll look at some ways of giving our bodies a helping hand in challenging climates!
Understanding Your Immune System
Our immune systems are a complex network of cells, tissues, bacteria, and organs designed to repel foreign invaders such as bacteria, viruses, fungi, and other pathogens that can cause infectious diseases and illnesses.
Physical barriers such as the skin and the mucous membranes serve as the body’s first line of defense that prevents pathogens from entering.
If a pathogen does enter, several cells and organs mount a defense and prepare for battle, like the white blood cells called leukocytes, the NK (Natural Killer) cells, and the B-cells and T-cells.
Molecules called cytokines also start to signal immune cells, helping to regulate your body’s response to the infection or virus. The immune system produces antibodies, a protein, to fight off harmful substances like antigens.
In addition, a healthy immune system will also have an anti-inflammatory response when there is a threat of infection.
A strong immune system will keep you out of trouble. Still, there are also conditions like autoimmune disorders or immunodeficiencies that can severely compromise your health condition and increase your risk of illness.
A few things can help your immune system, like eating a balanced, healthy diet, getting enough exercise, staying hydrated, controlling stress, and getting enough sleep.
Immune System Support: Things to Know
No one superfood can contribute solely to your immune health. Still, there are certain vitamins and minerals that are good boosters, like vitamins C, D, B-complex, zinc, selenium, iron, and protein.
To boost your immune system, eat a healthy diet filled with fresh fruits, veggies, whole grains, and a lean source of protein such as fish, beans, tofu, or lentils. Switch it up daily, as each food group contains different types of vitamins and minerals, so be sure to vary your diet to include each.
In addition, take good care of your gut health. In your colon, trillions of bacteria called probiotics keep your gut happy.
These helpful little microorganisms protect your cells from damage, boost your immune system, and fight off harmful bacteria that might find their way into your body.
You can boost your gut microbiome by including more probiotics in your diet. Probiotics can be found in fermented foods like sauerkraut, kimchi, kombucha, and yogurt. If you’re having trouble including probiotics into your daily routine, you can also take a supplement readily available in all pharmacies or health food stores.
6 All-Natural Ways to Boost Your Immune System
Stay Active
Did you know prolonged periods of intense exercise can actually harm your immune system? You don’t have to run a marathon, but regular exercise of moderate intensity can give your immune system a nice boost.
Try low to moderate-intensity physical activity like light jogging, swimming, biking, and hiking. Not only will it boost your immune system, but you’ll also find it easier to maintain a healthy weight.
Maintain a Balanced Diet
You are what you eat, and healthy eating is key to a functioning immune system. Learn a little about nutrition and incorporate foods with healthy fats like olive oil and nuts to boost your immune system further.
Also, choose more plant-based foods like fruits, veggies, seeds, and nuts for a nutrient and antioxidant boost. As mentioned, boost your gut health by eating probiotic food like kimchi and yogurt.
Limit your refined sugar intake, as high amounts can hurt your immune system.
Stay Hydrated
Water is life, so be sure to drink plenty of fluids. According to the Mayo Clinic, men should drink roughly 3.7 liters of water daily, and women should drink 2.7 liters for adequate hydration.
Get Enough Sleep
Sleep is when our bodies rest and repair, so be sure to get enough of it. The recommended amount is eight hours of sleep a day.
Manage Your Stress Levels
Everyone can get stressed occasionally, but long-term chronic stress can hurt your immune system.
If you’re having trouble managing your stress levels, make a few lifestyle changes, like meditating, doing yoga, getting enough sleep, keeping a healthy diet, and staying active.
Practice Good Hygiene
Pathogens are everywhere, so practicing good habits like washing your hands regularly can help reduce the risk of bacteria and viruses entering your body and causing your immune system to work overtime.
Consider a Supplement Routine
If you feel like you aren’t getting enough nutrients from your regular diet, you might consider adding supplements to help support your immune health. Vitamin A, C, and B-Complex are a good start, or a multivitamin that contains a combination of vitamins can also help.
At Blessed Wellness, our Nootropic Mushroom Supplements contain A and B vitamins and other compounds that may help support immune function.
Although the relationship between nootropic mushrooms and the immune system is relatively new, early clinical evidence points to the potential for these little fungi to help support wellness. Learn more about nootropics in this blog post!
Final Thoughts
Our immune systems are our body’s first line of defense and are crucial in maintaining good health and overall well-being. Taking a few steps to boost it naturally can significantly reduce the risk of falling sick, especially in winter.
Get enough sleep, eat healthy foods, exercise moderately, and consider supplements to boost your immune system and keep your body happy!