10 Ways to Naturally Boost Immunity

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We live in a time where modern medicine fights disease directly by using drugs, surgery, radiation and other therapies. We have been conditioned to seek conventional medical care to battle symptoms and signs of illness, and even attempt to "prevent" the flu, by making a visit to our family doctor for a prescription or an injection. However, when it comes to achieving and maintaining a true state of health, we need to have a properly functioning immune system, and that doesn't come from prescription drugs or annual needles. We were born with our immune system it is designed to fight off disease-causing microorganisms as well as engineer the healing process both during and after an illness. It is key to defending against every kind of insult to the body, from a small paper cut to the common cold to even more serious conditions such as bacterial infections and cancer.

The modern world that we live in makes it challenging to build and maintain an immune system that runs optimally. We are exposed to toxins everywhere; from the air we breathe to the cleaning and personal care products we use, to the food we eat. Most people in North America eat the Standard North American diet which is deficient in the vital nutrients necessary for building and maintaining a healthy immune system.

We are also a society driven by stress. We declare "I'm so busy" so often that we wear that statement like a medal of honour. We are programmed to strive harder and harder to achieve that big promotion at work or the big house with the shiny Mercedes in the driveway, because if we can achieve these things then "life will be so much better".

But all of these factors take a toll on our body and weaken our immune system which is critical for our health and longevity.

The main job of our immune system is to identify those things that naturally belong in the body and those that are foreign or otherwise harmful material, and then neutralize or destroy the foreign material. Our immune system is unique. Unlike other bodily systems, it is not made up of a group of physical structures but rather a system of complex interactions involving many different organs, structures and substances including our white blood cells, bone marrow and lymphatic system, specialized cells found in various body tissues and specialized substances called serum factors which are found in the blood. When we are in good health, all of these systems work synergistically with one another to protect the body against infection and disease. This is the ultimate goal when we are striving to achieve good health. We need an immune system that runs in a balanced way, like a well-oiled machine, having the ability to fight off disease and infection while not getting too ramped up and putting us at risk for an autoimmune condition such as Lupus, Hashimoto's or Rheumatoid Arthritis.

10 Proven Strategies to Naturally Boost Your Immune System

While there are many factors which affect the integrity of our immune system, the most common and easily managed our diet and the amount of stress we have in our lives. Here are my top 10 strategies for naturally strengthening and maintaining your immune system so that you stave off illness and live a life of ultimate health:

1. Reduce Stress:
   Any amount of stress on the body results in a sequence of biochemical reactions within the body that ultimately suppresses the normal activity of our white blood cells and places undue demands on our endocrine system (our organs that produce hormones. It also depletes the body of the nutrients needed to maintain a properly functioning immune system. It is important to take stock of all of the areas in your life which are causing you stress, take steps to eliminate stressors that can be eliminated and put strategies into place to better be able to cope with the stressors that cannot be eliminated. Taking time every single day for stress management activities such as yoga, meditation, spending time in nature, reading or taking part in a hobby that you enjoy is critical to not only your immune health but your mental health as well.
   
   
2. ​Get Adequate Sleep 
    We live in a time where sleep deprivation is considered a normal part of life. It's almost like some people brag about the fact that they "only got 4 hours of sleep last night"! But the less sleep we get, the worse our health becomes because our immune system simply cannot function well when we are in a constant state of fatigue. Our body's systems regenerate when we sleep so if we're constantly burning the midnight oil nothing is going to function optimally. We need at least 7 hours of restful sleep each night. We need this in order to not only feel rested and ready to take on the next day, but we also need it in order to reset our natural clock and cortisol rhythm, to dump the chemical toxins that accumulate in our brain and body all day, and for our brain to effectively be able to sort and file the information that we took in from the day.
   
   
3. Eat Plants
   Consume a diet rich in colourful vegetables and fruits (preferably raw), nuts, seeds, whole grains and other foods that are high in fiber. These foods provide all of the powerful vitamins, minerals, antioxidants, and phytochemicals which build and support a healthy immune system.
   
   
4. ​Include Chlorella, Garlic and Pearl Barley in Your Diet
   These foods contain a trace element called germanium which provides excellent support for the immune system.
   
   
5. Add Kelp to Your Diet
   ​Kelp it contains iodine, calcium, iron, carotene, protein, riboflavin and vitamin C, all of which are necessary for a properly functioning immune system.
   
   
6. ​​Avoid Processed and Fast Foods 
   These foods are "dead" foods and contain additives, preservatives, as well as undesirable oils and artificial components which weaken the immune system and lead to chronic inflammation which further damages immune system functioning.
   
   
7. Avoid Sugar 
   Studies show that consumption of 100g of carbohydrate in the form of glucose, fructose, sucrose, honey or orange juice significantly reduces the efficacy of white blood cell functioning for upwards of five hours.  The average North American consumes 125g of sugar each day plus another 50g of refined carbohydrates each day, so it almost goes without saying that  most North Americans are dealing with a chronically weakened immune system simply from sugar consumption!
   
   
8. Limit Consumption of Animal Products (meat, dairy, etc.).
   Animal products promote inflammation and acidity within the body which triggers an immune response and weakens the immune system. Keep animal products to 1 serving per day and incorporate non-meat and non-dairy sources of protein into the diet which will not only reduce inflammation but will also supply the vitamins, minerals and antioxidants that help support a healthy immune system.
   
   
9. Reduce Toxin Exposures.
   Our world is the most toxic it has ever been. We are exposed to toxins day in and day out which further weakens our immune system functioning. There are a number of steps that you can take to reduce your toxin exposures including not smoking/using recreational drugs, limiting alcohol intake, switching to "green" cleaning and personal care products, purchasing organic foods as much as reasonably possible and avoiding foods and drinks that have been stored in plastic containers.​
   
   
10. Get Regular Moderate Exercise.
    Exercise improves our mood and decreases our stress levels which has a positive impact on our immune system. In addition, production of T-lymphocytes (a specific type of white blood cell) is stimulated by exercise. Incorporate moderate exercise (not too intense!) into your routine at least 3 to 4 times per week.

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​Our immune system doesn't become weakened or compromised overnight, and it doesn't bounce back overnight either. Building and maintaining a healthy immune system is achieved through healthy lifestyle habits that are put into place long-term, and it so worth the effort! If your immune system is very low and in need of more therapeutic intervention, I encourage you to reach out to either myself or another integrative health practitioner to explore the options available to you.


If you would like to explore how working with a holistic nutritionist can help you achieve your best and most vibrant health, please feel free contact me at blissfulvitality@outlook.com or by phone at 519.404.9919 to schedule your FREE 30 minute discovery session to discuss how I can help you reach your goals
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