These days, it seems like the whole world is out to make us sick. Fortunately, we have our immune systems to fight the good fight on our behalf. So, whether you can’t afford to feel under the weather or just want to keep your systems in tip-top shape – we’ve got the all-encompassing immune-boosting guide for you to follow. Let’s take a look!

Sleep

Most experts agree that adequate sleep is the basis of our mental and physical health. While adults between the age of 18 and 64 require an average of 7 to 9 hours of sleep a day, up to 35.2% report sleeping less.

Those 35.2% are putting their immune system at risk because their body doesn’t have enough time to produce cytokines – an immune system-boosting protein that’s mainly released during rest. 

The body has the capacity to heal itself and revitalize your immune system during sleep. So, get yourself to bed early and don’t feel guilty about those naps!

Food for Thought

We all know that food provides us with the vitamins and minerals we need to stay healthy, but did you know that there are some particularly immune-boosting foods on the market?

Fermented foods 

Fermented foods are pro immune systems. In fact, since they’re packed full of probiotics, they could essentially be considered your immune system’s number one fan and favorite helper. Kimchi, probiotic yogurt, kombucha, and tempeh are just some of these glorious immune system-loving foods.

Healthy fats 

We’ve had it drilled into our minds for so long that fats are the bogeyman that we’ve forgotten they’re essential for our bodies. But worry not, we’re talking about healthy fats here – the kind you find in fish, tofu, and sunflower seeds. 

Whole foods 

Whole foods are generally characterized as foods that have not been processed, refined, or had ingredients added to them. These are the foods you find stocked on supermarkets’ perimeter rather than the canned and packaged goods found in central aisles. Think along the lines of vegetables, fruits, fish, and other lean meats – these foods are fantastic for your immune system and overall wellbeing.

Manage Stress Levels 

There was once a time when humans were exposed to danger day in day out. Just to secure a meal, we had to run, dodge, and essentially put our lives on the line. As a result, our body has an in-built automatic reaction to stress called fight or flight. During this reaction, the equilibrium of your body shifts, some systems work in overdrive (heart) while others take a back seat (digestive system.) The immune system tends to fluctuate.

Unfortunately, we haven’t been able to shake this reaction off over the years, even though we have the luxury of stationary food in supermarkets. Your body cannot distinguish between the stress of seeing a prowling lion on the horizon and having a job interview tomorrow. So, if stress levels a regularly high, your immune system will eventually become fatigued. Once fatigued, the immune system cannot react fast enough to prevent harmful intruders from taken hold. Moreover, it struggles to neutralize them and heal you.

As a result, it’s worth giving yourself a break now and then. Or, you could find out what coping mechanism is the best fit for you. Yoga, breathing exercises, therapy, and regular trips to the spa are just some favorites.

Get moving... 

Speaking of getting a handle on stress – exercise can help you to do just that. Even just a brisk walk can kick your circulatory system into gear, and once your blood is flowing, your immune system’s cells are nourished. Not only that, regular movement strengthens antibodies and keeps stress-related inflammation low.

Supplement & Detox Wisely 

We’re bombarded by an incredible amount of supplements and detox regimes every day. It can be hard to know what’s a dud and what’s not. Truth be told – detox teas are your best bet. 

Tea has supposedly been around since 2737 B.C.E. – that’s coming up on 5,000 years soon. During those years, tea has found its way into every country and has been reshaped into new flavors and blends repeatedly. But the real question is: why has tea been beloved for this long?

The simple answer? It works.

Detox teas can aid in immune boosting by gently proving your body the nutrients it needs to thrive. Detox teas are essentially health tonics backed full or organic and natural goodness that have anti-inflammatory properties alongside supporting immune system health. So, why not skip out your morning coffee or evening soda for a warm, soothing, and wellbeing enhancing tea? You’ll never want to go back!

Final word

Immune systems are complex. They require a moderate amount of maintenance and can often be demanding. However, we love and need them. Their protective barrier keeps us feeling lively and ready to take on whatever life throws our way! So, as a way of showing our gratitude, we should incorporate the above-listed steps into our daily routines (to the best of our abilities!)