5 Tips for Boosting Immunity
When it’s cold out, many of us begin to think of Cold and Flu season.
Of course those thoughts may be worsened considering we’re still in the throws of the COVID-19 pandemic. However, Colds and Flus aren’t seasonal. They’re viruses that are around all year long. What happens most often as it gets cold out is our immunity is lower. This low immunity is often because we’re doing too much and stressing our body and immune system.
Whatever the reason may be for having a lower immunity, there are actions we can take to boost our immune system. Here are 5 tips to boost immunity.
Get plenty of sleep: Try to aim for 7-8 hours of sleep a night, maybe even more. Our bodies adjust to the seasons, so when it gets darker out sooner that means we should be going to bed earlier too. We’re beginning to move into a season of rest.
Drink lots of water: Water hydrates, but it also cleanses. Drinking at least 64 oz of water a day will help the body flush out toxins. Try drinking warm water with lemon for an added boost of Vitamin C and a boost to your metabolism.
Get Your Vitamins and Minerals: This can be done through food, supplements, or a combination of both. As with most supplements, check with your doctor before starting a new regiment.
Vitamin C: found in bell peppers and citrus. It’s water soluble, so if you take or eat too much your body will eliminate the excess.
Vitamin D: found in mushrooms, salmon, and egg yolks. This vitamin decreases drastically in the Fall and Winter months, especially in Michigan, when there is little to no sunshine. This is a fat soluble vitamin so you want to make sure you’re not taking too much. Ask your doctor to test your Vitamin D levels to see exactly how much you need.
Zinc: found in shellfish, legumes (lentils, beans, etc.), pumpkin seeds, pine nuts, almonds, and cashews. This mineral is needed to help more than 300 enzymes in your body function properly. It also metabolizes nutrients and maintains your immune system.
Vitamin A: found in cod liver oil, eggs, sweet potatoes, carrots, tuna, winter squashes, broccoli, and cantaloupe. This vitamin supports a healthy immune system, vision, and the skin. It is a fat soluble vitamin so you need to be careful with how much you take. One recommendation is to take a teaspoon to tablespoon of cod liver oil at night. That way you’re getting Vitamin A and Omega-3 fatty acids.
Elderberry: These little berries are packed with Vitamin C, fiber, and antioxidants. They have been found to have antiviral properties and studies have shown they can minimize flu symptoms. You can find elderberries in syrup, gummies, and lozenges.
Omega-3 Fatty Acids: found in salmon, oysters, flax seeds, walnuts, chia seeds, and eggs. This healthy fat has anti-inflammatory properties, but also supports the immune system. A study in the Journal of Leukocyte Biology found that consumption of fish with high amounts of DHA and EPA (the long chain fatty acids) enhanced the function of immune B cells.
Exercise: When you move your body for 20-30 minutes a day, your body releases nitric oxide. This helps clear your blood vessels and improve your circulation. It’s important for immunity because this clearing allows blood, nutrients, and oxygen to flow efficiently.
Manage Stress: It’s commonly known that when we’re stressed the immune system’s ability to fight off viruses is reduced. Stress increases our cortisol hormone which in short spurts can actually boost immunity. It’s when we’re chronically stressed that our bodies begin to become inflamed and we produce fewer white blood cells that help our immunity.
We can manage stress through breath work, meditation, taking a pause in a frustrating situation, positive self-talk, and letting go of things we cannot control.
All of these tips may help boost your immunity. See if adding a few to your routine feels good and be sure to check with your doctor before starting any new supplements.
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