Immune system health is an important aspect of your overall health and well-being, so taking steps to boost immunity is essential for you to feel your best. By following these 5 tips on how to boost your immune system, you can give your body the extra support it needs to fight off infections and illness.
1. Exercise Regularly
Exercise is a great way to keep your immune system strong. Regular physical activity helps flush bacteria out of the lungs and airways, reducing your chances of getting a cold or other illnesses. Additionally, it encourages the circulation of immune cells, reduces inflammation in the body, and helps you sleep better at night.
A good exercise routine should incorporate a combination of aerobic and strength training exercises daily. Aim for a minimum of 30 minutes of exercise every day, broken up into 3-4 sessions whenever possible.
When it comes to aerobic activities like swimming, jogging, biking, or walking, aim to get your heart rate up for at least 20 minutes. To make sure you’re getting enough strength training, do push-ups, pull-ups, and other bodyweight exercises frequently. If it’s difficult for you to take out time for exercise, aim for just 30 minutes of walking every day. The goal is to keep moving and stay active!
2. Get Plenty of Sleep
Getting a good night’s sleep is essential for keeping your immune system functioning properly. Studies have shown that people who don't get enough quality sleep tend to become immunodeficient and are more likely to get sick after being exposed to a virus, such as the common cold. Aim for 7-9 hours of sleep each night and practice good sleep hygiene.
Here are some tips to help ensure that you get a good night’s sleep:
- Establish a consistent routine: Maintain regular sleep and wake times.
- Avoid caffeine in the afternoon: Caffeine can stay in your system for up to 8 hours and can disrupt your sleep.
- Exercise during the day: Regular exercise can help you fall asleep faster and stay asleep longer.
- Avoid screens before bed: The blue light from electronic devices inhibits the production of melatonin, a hormone that helps you fall asleep.
- Sip on a soothing tea: Try our Night Cleanse blend 30 minutes before bedtime as it promotes restful slumber and reduces bloating.
3. Eat a Balanced Diet
You are what you eat, right? Eating a balanced diet is one of the most important steps for keeping your immune system healthy. Eating a nutritious diet full of whole foods such as fruits, vegetables, lean proteins like fish and chicken, and healthy fats like avocados and nuts will help give your body all the nutrients it needs to stay in optimal shape.
Additionally, adding foods rich in probiotics like yogurt, kefir, sauerkraut or kimchi can help to promote healthy gut bacteria which can improve the health of your immune system.
In addition to making sure that you're consuming balanced meals every day, try adding superfoods into your diet too! Superfoods are nutrient-dense foods that contain additional benefits beyond just basic nutrition. Some examples include blueberries (high in antioxidants), broccoli (which contains sulforaphane), kale (rich in calcium), and chia seeds (a great source of omega-3 fatty acids). Incorporating these superfoods into your regular meals can help give your body an extra boost toward good health and improved immunity.
4. Reduce Stress Levels
Not many are aware of the deep connection between stress and immunity. Stress can have a negative impact on your physical and mental health so it’s important to look for ways to manage stress levels.
When you are feeling overwhelmed or stressed out, your body releases hormones like cortisol and adrenaline which can suppress your immune system, making you more vulnerable to illness. In addition to increasing the risk of common illnesses like colds and flu, chronic stress can also lead to other serious health conditions such as heart disease, diabetes, depression, and anxiety.
It’s important to take time each day to manage your stress levels in order to keep your immune system functioning optimally. Self-care activities such as yoga, journaling, meditation, or deep breathing are great ways to help you relax and reduce stress naturally. Taking regular breaks from work or other stressful activities can also help give you some much-needed time off from anything that may be causing you undue stress.
In addition to these activities, it’s important to have a supportive network of friends and family to who you can talk when times get tough. Having someone who understands the struggles that come with life’s everyday pressures can give you a sense of relief and make it easier for you to cope with whatever situation may be causing your stress levels to rise.
If necessary, don’t hesitate to reach out for professional help as well—therapy or counseling could be a worthwhile investment if it helps bring balance back into your life.
5. Take Herbal Supplements
Adding herbal supplements to your daily routine can help support the strength of your immune system. Herbal remedies like echinacea, ginger, and turmeric contain powerful anti-inflammatory and antioxidant properties which can help you ward off colds or flu naturally.
You can also go for clinically-proven herbal teas and supplements which can supplement any nutritional gaps in your diet that may be keeping your body from functioning at its best. For example, our Super Lean Shots have the power of turmeric, ginger, and ginseng.
When considering any kind of herbal supplement, it’s important to do your research and speak with your doctor before adding anything new to your diet. Supplements can interact with medications or other treatments if taken incorrectly, so make sure you take the necessary precautions when starting something new.
Overall, taking proper care of your health is key to keeping your body functioning at its best. Exercise, sleep well, eat healthy, control your stress levels, and take herbal supplements to keep your immune system functioning optimally so that you can stay healthy and strong. Moreover, if you’ve been under the weather, these tips will boost your immune system and help you get back to normal more quickly!