Your body has a self defence mechanism called the immune system that fights off any kind of illness. Immune system is nothing more than your superpowers that help protect you from invaders such as bacteria, viruses, and fungi. To protect your body from any illness, all parts of your immune system must work effectively. To help your immune system to perform as needed here are some tried and tested ways that can help boost your immunity.
1. Hydrate with Water
Drinking a good amount of spring or filtered water is critical for every tissue and organ to work properly. Lack of water will make you feel tired and sluggish. Avoid drinking tap water as there are a lot of contaminants and heavy metals.
To find out the recommended amount of daily water intake, calculate your body weight in pounds and divide it by 2 this determines the amount to drink in ounces.
2. Nutrition
Aim for wholesome, nutrient dense foods to boost the immune system. Eat a variety of vegetables and fruits, good grains like brown rice and spelt are digestive and full of vitamins and minerals, lean proteins such as free range organic eggs, hormone free chicken and legumes like lentils, beans and split peas which are also full of good fiber.
Avoid or limit foods that suppress the immune system including fast food and processed and packaged foods which are highly refined and stripped of its nutrients. This includes foods made of white and whole wheat flour, bad sugars, and fried foods.
3. Adequate Sunlight
Ensure you get enough time to head outdoors to breathe in fresh air and absorb the sun rays to get vitamin D naturally. Outdoor walking boosts oxygen levels and is good for the brain and immune function.
Vitamin D plays an important role in immune function. A deficiency of Vitamin D causes greater risk of viral and upper respiratory tract infections. It is always good to get your vitamin D levels checked to make sure there is no deficiency. If deficient, supplementation may be needed.
4. Supplements
Today, supplements are essential for building a strong immune system and making sure we have a good intake of nutrients for overall health. It is always a good idea to take a good daily multivitamin and other immune boosting supplements to help nourish and balance the immune system for the prevention of colds and viruses.
Always consult a good Nutritional Health Practitioner to give proper dosages and good recommendations.
5. Exercise regularly
Promote fun exercises to keep healthy and active. Physical exercise helps to manage a healthy weight which is important for a healthy immune system.
Exercises can be done on your own or you can get the whole family involved. These exercises include a walk outdoors, biking, roller blading, home based workouts like jumping jacks, planks, stairs or dancing.
6. Good Night’s Sleep
Set up a good bedtime routine to help regulate sleep. Turn off lights, cell phones, tv, computer games to help the body’s natural melatonin hormone regulate sleep. Lack of sleep has greater risks in being exposed to a cold or virus.
7. Minimize Stress
High stress levels is a big culprit in weakening the immune system. To reduce stress, it is important to implement self care activities and reduce unnecessary work loads.
Take breaks whenever you can even for 5 minutes. Taking the time for yourself and incorporating some self care activities like stretching, deep breathing techniques and meditation will help you calm the mind, body and spirit, lowering stress levels to make you feel much better.
Floriana Urbisci R.N.C.P.
Floriana is a Registered Nutritional Health Practitioner, Herbalist and Certified Personal Trainer, as well as a member of the International Organization of Nutritional Consultants (IONC) and Registered Orthomolecular Health Practitioner (ROHP).
Floriana specializes in weight loss, digestive disorders, emotional and mental health disorders She is passionate and enjoys helping others to achieve and maintain their health goals.
She became interested in holistic health after overcoming her own personal health challenges with obesity and severe depression.
4 Responses
Hello Lorain
Thank you for your message and feedback! I do recommend vitamin d3 if levels are low and it’s always a good idea to get tested before taking it. I also recommend buying a clean brand, always check with a knowledgeable natural health store associate I usually prefer them in drops not tablet form as it is fast absorbing when taken as liquid drops.
Your welcome I love to share with everyone what I know and have learned over the years please feel free to send me an email @ florianaurbisci@gmail.com if you have any further questions or concerns always happy to help and most of my work helping clients is done virtually by phone or zoom I enjoying working with clients from all over the world 🙂
Hi Floriana,
we don’t get much sunlight, would vitamin D3 help?
by the way, vinegar in salads with olive oil is the best.
Thank you for all your amazing articles.
I wish you were in Connecticut. I’m in Shelton.
Bye
Lorain
Hello Joanne thanks for your question and I apologize in the delay to respond as I did not receive a notification … ACV has antibacterial properties to help with gut issues and it also helps aid in digestion. I recommend diluting 1 tbsp of ACV in a cup of water so it is easier to drink or you can add it to a salad with cold pressed olive oil as a nice dressing.
Hey Floriana,
What does apple vinegar do? I tried to drink it regularly but it sucks, the taste is disgusting.