If you’re someone who is constantly getting sick, you may want to rethink your approach to living a healthy lifestyle. There are more aspects than you might think to what promotes a healthy immune system and, in turn, helps you fend off illnesses. As a teacher and certified health and wellness coach, I’ve done a lot research on how to prevent illness and support immune health. Check out my top 6 tips to prevent illness holistically.
1) Stress management is key.
Stress puts a strain on your immune system by increasing levels of cortisol, a hormone that suppresses immune function. Practicing meditation and mindfulness lowers cortisol levels, allowing your immune cells to do their job more effectively.
2) Get enough sleep!
Aim for 7 to 8 hours of sleep per night to allow your body to rejuvenate and repair itself. Lack of sleep has been linked to a weakened immune response. When you sleep, your white blood cells that fight infection increase in circulation, aiding your body’s defenses. See my blog post here to learn about tips to support improved sleep quality.
3) Eat a diet high in fresh fruits and vegetables, especially colorful ones.
Fruits and vegetables contain antioxidants and nutrients that support immune health, like vitamins A, C and E. These nutrients help boost the activity and effectiveness of immune cells in your body. Try to incorporate more immune-boosting foods into your meals, such as garlic, ginger, turmeric and citrus fruits.
4) Supplements can help fill nutrient gaps.
Consider taking a high-quality multivitamin along with additional supplements like vitamin D, zinc and probiotics which have research-backed benefits for immune health. Vitamin D aids in the production of antimicrobial proteins while zinc is essential for cell-mediated immunity.
5) Exercise regularly.
Physical activity improves circulation which helps your white blood cells detect and eliminate threats more efficiently. Exercise also increases the production of antibodies that fight infection. Aim for at least 150 minutes of moderate exercise per week.
6) Reduce alcohol intake and avoid smoking.
Both habits have been shown to impair immune function over time. They can reduce the ability of immune cells like macrophages to fight pathogens.
I hope these natural immune boosting tips help keep you healthy and illness-free! Let me know if you have any other questions. Let me know what you thought about this post and subscribe to my page for more health and wellness-related posts!
Sources:
https://www.webmd.com/sleep-disorders/video/farrell-sleep-stress
https://www.webmd.com/cold-and-flu/ss/default.htm
https://www.healthline.com/health-news/can-alcohol-hurt-your-immune-system-during-covid-19-outbreak
https://www.healthline.com/nutrition/does-exercise-boost-immune-system
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