After the past few years, immunity has become more important to our daily lives than ever before. We’re always looking for ways to boost our immunity and stay healthy, especially now, during flu season.

Luckily, there are many simple changes we can make to boost immune functioning. Here are some daily to-dos for immunity.

Meditate Daily

Meditation and yoga are proven to be beneficial for improving immunity. In part, this is because these activities decrease stress levels. However, mindfulness improves mood and shifts our overall outlook to a more positive, optimistic one. For example, studies have shown that mindfulness meditations and yoga can reduce inflammation and help to regulate the immune system. Yoga not only releases stress but also is a form of exercise and stretching. It boosts the immune system and encourages lymphatic drainage, which eliminates waste from the body.

Drink Lots of Water

Water keeps all of our organs functioning properly, and the immune system is no exception. Water keeps our blood flowing, and our blood contains all the immune cells that help fight off infections and potential threats to the body. It also helps detoxify the body and flush out any toxins and pathogens. One of the best preventative measures for the flu or lung infections is to stay hydrated, as the water will flush down the mucous in your throat and prevent any bacteria or viruses from entering your lungs.

Take Probiotics

The gut and immune system are strongly connected. A healthy gut is essential for immune functioning. Probiotics are healthy bacterial cultures found in food, such as yogurt, kimchi, and kefir. You can also buy probiotic supplements. They help restore the healthy bacteria in your gut, which act as a line of defense against invading pathogens. When the gut lining is populated with healthy microflora, it acts as a physical barrier against invading bacteria and viruses. The more good bacteria there is, the less room there is for the bad.

Relax

Stress is one of the fastest ways to weaken the immune system. Your stress hormone (cortisol) increases, which suppresses the immune system. To make matters worse, we usually have trouble sleeping when we’re stressed, which further weakens the immune system. Whether it’s at the end of each day or on the weekend, make sure to fit in some “me-time” and allow yourself to relax. Of course, taking care of your mental health will also improve your immunity. Call your friends and family, find hobbies you love and prioritize yourself.

Eat Immune-Boosting Foods

Food contains all the necessary vitamins and minerals that keep our bodies healthy. Many foods boost the immune system through various mechanisms, such as having antimicrobial properties or fighting off free radicals. Fresh garlic is a popular home remedy against the flu and common cold because it is naturally antimicrobial.

Fruits and veggies are rich in antioxidants that fight off disease-causing free radicals. In turn, this reduces inflammation and helps regulate the immune system. Some other immune-boosting foods include spinach, lemon, red bell peppers, and ginger.

After a very long year, the world is finally starting to reopen. We can reunite with our loved ones, go to restaurants, picnic at the park, and ease back into normal life once again. However, we still need to be careful and protect ourselves. Your immune system works hard to keep you healthy, but there are some lifestyle factors that you can implement to help.

Here are some ways to boost your immune system so that you can stay healthy and safe.

Eat your fruits and vegetables

A healthy diet is crucial for a strong immune system. Whole foods, especially fruits and vegetables, are rich in vitamins that are necessary for immune functioning. Vitamin C is well-known for its protection against the common cold. Fruits and veggies also contain antioxidants, which reduce inflammation, help prevent oxidative stress, and keep cells (including immune cells) healthy. Many fruits and vegetables are also high in fiber, which is a prebiotic. Prebiotics are food for the good bacteria that live in our gut and support the immune system.

Get enough sleep

Sleep deprivation significantly affects your immune system and is a recipe for getting sick. Try to create a sleep schedule that works for you, whether it’s going to bed earlier or sleeping in later. It would be best if you aimed to get at least seven hours of quality sleep each night. If you struggle to fall asleep, try putting your screens away an hour before bed and create a relaxing nightly routine. Have your bedroom dark and at a cool temperature.

Find time to relax

It is well-known that chronic stress makes you more susceptible to illness, and it’s because it lowers your immune system. No matter how busy life gets, give yourself time to relax. Meditation and yoga are effective ways to destress because they help you clear your mind and practice mindfulness. Studies have shown that yoga reduces inflammation, which helps regulate the immune system. Find whatever activity works for you, whether it’s reading your favorite book, baking, or going for a walk.

Exercise

Both cardio and strength exercises help boost your immune system. Exercise increases blood flow, which means circulating immune cells travel throughout the body faster. Moderate-intensity exercise is best because overly intense exercise can have the opposite effect and suppress the immune system. Free weights and bodyweight exercises are still great options for strength training if you don’t have access to a gym. Try to bring your workouts outside. Go for a run or walk, ride your bicycle, or swim. Even for a few minutes each day, getting fresh air will help decrease stress levels and boost your immune system.

Eat more probiotics

Probiotics are foods that contain healthy bacteria for our guts. Fermented foods, such as kimchi, sauerkraut, yogurt, and kefir, are rich in probiotics and highly beneficial. A healthy gut environment influences almost every single aspect of our health, from digestion to mental health. These gut bacteria help fight off infections, regulate immune cells, and reduce inflammation. They act as a line of defense on your intestinal wall.

While we still need to be vigilant against protecting ourselves and our loved ones, use these defenses daily to arm yourself with a robust immune system. These are also good practices to get into the habit of doing as we are walking into the cold and flu months soon.

This year, experts have warned us to be ready for cold and flu season amid the coronavirus concerns. Ideally, the best thing you can do is boost your immune system to minimize or even prevent your chances of getting sick with any illnesses floating around.

The sooner you start boosting it, the more prepared it will be to take on intruders and keep you healthy.

Here’s what to do to be ready!

Fill your plate with nutritious foods

It’s so easy to fill our plates with tempting treats for the upcoming holidays. And indeed, while a slice of Mom’s best pie is worth the splurge, focus on filling the rest of your plate full of things that do your body good. Make use of seasonal fresh fall foods like winter squashes, pumpkins, nuts, and seeds. All in all, practice balance, so you still enjoy your favorite seasonal goodies while still eating nutritious-dense foods to keep your immune system healthy.

Focus on gut health

The more gut health is studied, the more obvious it becomes that we should be taking extra care to keep it healthy. Your gut and immune system work together, so keep your good gut bacteria thriving, and your immune system will stay healthier. You can eat naturally probiotic foods like yogurt or kimchi, or you can take a probiotic supplement. Be sure you’re eating enough fiber too, though, so that good bacteria can really thrive.

Sleep well

It’s not always easy, but when you make time to get deep sleep each night, it supports your body’s overall health. Your body completes restoration and cleansing rituals within your cells through these crucial hours. Plus, as you sleep, it can build up its army of white blood cells should it detect an intruding pathogen.

Get your exercise

Exercise boosts immunity, too, so don’t let colder weather get you down. Also, you’ll get the stress relief you need so you can strengthen your immunity in 2 ways. You don’t need a gym either — you can do exercises at home or, even better, get out there in the fresh air and enjoy the calming spirit of nature as you walk, jog, or run.

Find proper ways to handle stress

Along with exercise, letting go of tension in other ways is encouraged. Try meditation, yoga, journaling, or talking to friends and family to release that stress in a healthy way. The holidays bring a lot of pressure for many, so be proactive about this before the season hits.

Take care of your other conditions

Underlying health conditions can make it much worse for you should you get sick — whether it’s a cold, the flu, or even COVID-19. It’s time to make sure you get your checkup with your doctor to monitor your blood pressure and how all other health markers are looking. If you have an underlying condition, your doctor will advise you on protecting yourself in your particular situation.

Take care of your health every day, starting now. Doing so can help you from getting sick. And remember, if you do get sick, stay home and get better first!

Nobody likes getting sick, but we don’t ever think much about it until we finally feel it coming. Then we find ourselves suddenly stocking up on vitamin C and drinking herbal tea, trying all the home remedy tricks we learned from our grandmothers. However, the best way to fight off illnesses is to prevent them in the first place by doing simple things each day that boost the immune system.

So, what are a few simple things you can do to support your immune system?

Get Enough Sleep

Getting enough quality sleep each night is so essential for a healthy immune system. Try to get the recommended 7-8 hours of sound sleep each night, which may take some practice to build up to. Studies have shown that lack of sleep significantly weakens the immune system. If you have trouble falling asleep, set up a good nightly routine to relax and prepare for sleep. Put your screens away at least an hour before bed or for your time when you are in front of a screen, get some blue light protecting glasses.

Eat Your Antioxidants

Our bodies need the right fuel to fight off infections. Antioxidants clear out free radicals from the body, which can otherwise cause inflammation and weaken the immune system. Vitamins A, C, and E are rich in antioxidants and can help regulate the immune response. Make sure you’re eating your vegetables and fruits to get these essential micronutrients, and if you can’t get enough through your diet, consult your physician and consider taking a high-quality multivitamin.

Stop Stressing

Stress not only affects your mental well-being, but it also takes an enormous toll on your physical health. While acute stress is sometimes useful for those short bursts of adrenaline, most of us are dealing with chronic stress. This wreaks havoc on your body and can lead to adrenal fatigue, chronic low-grade inflammation, and a weakened immune system. If you’re feeling stressed out, try getting to the root of the problem and fixing that. Take some time to relax and unwind after a stressful day so that your body can recover.

Exercise, But Not Too Intensely

Exercise is so vital for overall health, but it specifically benefits the immune system by helping to circulate your immune cells throughout the body. It also lowers inflammation and reduces stress levels, which is key for a robust immune system. However, some studies have found that overly intense exercise, especially without enough recovery time, can have adverse effects on your immune health. So, exercise, but give your body enough time to recover as well.

Practice Good Hygiene

While it is essential to have a strong immune system that can fight off infections, the best way to protect yourself is to practice good hygiene. Wash your hands frequently and avoid touching your face if you haven’t. If you’re out and aren’t able to wash your hands, using sanitizer or a hand wipe can help if you find yourself in a sticky situation.

Yoga – Boost Your Health & Immune System

There are few exercises as powerful as yoga. The practice of yoga offers you the ability to improve your physical, mental and emotional health. Yoga is truly a whole body exercise that can do more for you than you may realize.

It has been discovered that a regular yoga practice can potentially improve sleep quality, posture,  muscle tone, balance, mental clarity, and more. It has also be found to aid weight loss and reduce stress when practiced consistenly. When combined with a healthy lifestyle, yoga can improve the overall health and immunity of anyone who does it on a regular basis.

This is an interesting time we’re living in, and boosting the immune system is at the top of everyone’s priority list. Along with these daily tasks, loading up on veggies, drinking copious amounts of fresh water, and lessening your body’s load of environmental toxins can give you the strong immune system you’re longing for.

Make time for things that make you happy, nourish your relationships, and make sure you feel connected. There are so many things that come together to create a robust immune system. What is your favorite way to support your health?