How do you make sure that, when everyone around you is sneezing and catching a cold, you stay strong? Why do some people catch the flu while others remain unaffected? It all has to do with having a strong immune system.
Your immune system is a network of cells, tissues and organs that work together to protect you against disease. A healthy immune system is directly linked to your diet and lifestyle. And while it makes sense to take precautionary measures when cold season sets in there are things you can do on an ongoing basis to build up a strong internal defense against viruses and germs.
Here are 8 tips for boosting your immune system so that you don’t have to fall prey to the bugs that are going around:
1. Look after your gut
More than 70% of your immune system resides in your digestive track and it is therefore essential to keep your gut healthy. A healthy diet made with whole foods is an important first step but additionally, you want to make sure that you regularly introduce good bacteria (probiotics) into your body by taking a high quality probiotic supplement or by eating fermented or cultured foods at least with one meal a day. Examples of fermented foods are yoghurt, kefir, miso, pickles, sauerkraut, raw (unpasteurized) vinegars, etc.
Additionally, keep the good bacteria in your digestive track well fed by eating a diet rich in prebiotics. Prebiotics are non-digestible carbohydrates, such as oligosaccharides and fructo-oligosaccharides. They remain in the digestive tract where they stimulate the growth of beneficial bacteria. They are found in foods such as whole grains, legumes, fruits, onions, garlic, peas etc.
Lastly, keep your digestive fire (also known as “Agni” in Ayurveda) burning strong. Some of the things that help you do that are: eating only when you are hungry, eating your largest meal during lunchtime, eating cooked foods vs. raw foods, not drinking any liquids with your meal, eating mindfully in a peaceful setting, and drinking warm water in between meals instead of ice cold water.
2. Keep your stress levels down
High amounts of chronic stress directly affect your immune system. The only way to reduce stress is to eliminate the underlying causes. Examine your life for hidden sources of stress and try to make changes in order to eliminate or at least reduce them. Hidden sources of stress can be physical (for example through over-exercising or pain), digestive (food sensitivities, parasites, bad bacteria overgrowth), chemical (pollution, pesticides etc.), nutritional (poor diet, over eating, skipping meals etc.) or existential (relationships, career, lacking purpose etc.).
In addition to addressing the underlying sources of stress, try to refrain from putting extra burden on your body and in particular your adrenal glands (the glands that release cortisol as a result of stress) by consuming caffeine, alcohol, sugar and processed foods.
While these measures are meant to take care of the root causes, sometimes stress is unavoidable. Ayurveda has a supplement called Ashwagandha which is often prescribed to help the body handle stress better. It has rejuvenating and energy boosting properties and helps to regulate the production of stress fighting hormones.
3. Let the sunshine in
Vitamin D3 activates the immune boosting proteins in our bodies. The body makes this vitamin on its own when we expose our skin to the sun. In other words: the sun is a trigger for optimal health and wellness. Without it, our immunity system does not function optimally.
20 Minutes a day with your skin exposed, no use of sunscreen, should help your body produce the necessary amount of vitamin D. If you live in a part of the world where sunshine and blue skies are hard to come by, especially in the winters, take a high quality Vitamin D supplement daily.
Click here to start feeling sunny and listen to my favorite sunshine song: The Sound of Sunshine by Michael Franti & Spearhead
4. Sleep well
When you suffer from a lack of sleep, your immune system will not be able to function properly. Research has shown that when the body is sleep-deprived, the immune system’s T cells go down and inflammatory cytokines, which are known to be responsible for a lot of different health concerns, go up.
Getting an adequate amount of good quality sleep (7 to 8 hours a night) will help your immune system stay strong.
5. Drink enough water
Drinking sufficient amounts of water helps the body function properly. Water helps to hydrate your skin, our first barrier against foreign invaders. It ensures that our circulatory system functions optimally. It helps the kidneys flush out toxins and your digestive system to move properly; all important functions that help build a strong immunity.
6. Move your body
Moving your body regularly is an absolute must in boosting your immune system. Ayurveda, the ancient science of preventative medicine and healthcare says that daily exercise of up to 50% of one’s exertion capacity strengthens tissue metabolism and promotes immunity.
Exercise regularly to increase circulation and flush out toxins. Make sure to choose a type of physical activity that you enjoy doing so it stays fun for you.
7. Think Positive
People who have a positive outlook in life are generally happier and more content. If you see the good in other people, or the best in each situation, you have less stress to deal with and are more likely to find creative solutions to obstacles on your path. A positive mind helps transform your attitude, behavior, habits and reactions and ultimately your immunity and overall state of health.
8. Eat immunity boosting foods
During those times in the year when our bodies are more prone to catching disease you can give your system an extra boost by increasing your intake of anti-oxidant rich foods (foods that contain high amounts of Vitamin C for example) and immunity building spices such as turmeric, ginger, cumin, fennel and black pepper.
Below you will find a soothing and warming herbal tea recipe that incorporates some of these spices and that is particularly good to keep your immunity strong.
If you follow a diet that is rich in whole, local and seasonal foods that are right for you, you will be strong and healthy. The trick is to build awareness and learn how to tune in to you body so that you can adjust your diet and lifestyle according to its needs at any given point in time. For that reason I like to incorporate the concepts of Ayurveda into my health coaching practice. Ayurveda’s tried and tested principles teach us how to eat in a way that serves our unique body, the ultimate goal being great health and wellness and a strong immune system!
Be Well.
Monique
Immunity Boosting Turmeric Tea *:
Ingredients:
- ½ tsp turmeric powder or 1 inch fresh turmeric root, grated
- 4 cardamom pods, crushed
- 6-10 granules fenugreek (methi seeds)
- 1/8 tsp ground, dried ginger
- 1 tsp raw honey (raw honey has healing properties)
- 1/3 cup almond milk
- 2/3 cup water
Preparation:
- Combine all the ingredients, except honey in a pot and bring to a simmer.
- Strain into a mug, add honey and enjoy!
* Recipe by Andrea Potter at Yoga Online
