Natural Ways to Boost Your Immune System
Natural Ways to Boost Your Immune System
The fluctuation of temperatures during winter time can put you at risk of getting flu and other illnesses. The combination of the colder weather and the more time spent indoors predisposes us to getting sick more easily and frequently. This is an important time to maintain or improve your immune system to decrease your chances of getting sick. Here are some natural ways to get a little boost:
Hot and Cold Showers
Alternating hot and cold showers, also known as hydrotherapy, are an easy way to boost your immune system on a daily basis. Switching between water temperatures improves circulation throughout your body as hot water increases blood flow to the extremities and cold water brings it back to the organs. Having good circulation is one of the key components to a good immune system as it circulates the immune cells and nutrients required to all parts of the body. Ending the shower with cold water is best since it draws the blood back to the organs and it also wakes you up!
Sleep
It may be tempting to stay up late to watch one more episode of that TV show on Netflix but it’s not worth it! Getting an adequate amount of sleep is crucial to a healthy immune system. Being sleep deprived actually suppresses your immune system and puts stress on your body, making it easier to get sick and harder to get better. The recommended amount of sleep is 7-8 hours or more if required.
Vitamin C and Zinc
Two supplements that are quick ways to improve your immune system are vitamin C and zinc. Supplementation of vitamin C is essential for many immune processes and cell function. Zinc is a mineral that also helps with immune cells in the body. Both play a crucial role in immune function and help with the resistance of infections as well as decreasing the severity and duration of illness.
Regular exercise
As previously mentioned, circulation is important for a good immune system and another way to promote circulation is regular exercise. Better circulation means that your white blood cells, which are the cells that attack bacteria, move through your body more quickly. Exercise also reduces stress in our bodies but too much intense exercise can actually create more stress that can cause harm to our immune systems. An example of an easy way to exercise are daily brisk 30 minute walks.
Diet
A healthy diet should be part of everyone’s lifestyle but it is especially important in the fall and winter months. This diet should be full of fruits and vegetables, whole grains, good proteins, and low in sugar, processed foods, foods high in salt and saturated fat. Garlic can be added to many dishes (or eaten raw if you dare!) as it helps boost your immune system. Garlic contains allicin, which has antimicrobial properties to help fight infections.
Stress management
Have you ever noticed how easily you get sick after a week of exams or deadlines at work? That’s due to a high amount of stress, which depletes the body of proper immune function and makes you more susceptible to getting sick. Stress management is important to maintain during these stressful times in our lives so that the body doesn’t crash afterwards. There are many relaxation techniques such as deep breathing and meditation. Adaptogens can also be used for those who have had long term stress. Consult our Naturopathic Doctor for more information.