Being sick stinks! But just because the temps are cooling off doesn’t mean it has to happen to you. You can dodge the seemingly incessant flow of germs that are freely passed around in the fall and winter months by taking extra steps to support your immune system.
10 Simple And Natural Ways To Boost Your Immunity
Hydrate
This is something so easily overlooked by many! Dehydration weakens the immune system as it relies on fluid to flush toxins. In addition, dehydration makes you feel droopy; it’s the #1 cause of daytime fatigue. Make sure you drink enough pure, filtered water throughout the day— half your body weight in ounces is the rule of thumb (so if you weigh 150 lbs, then aim for 75 ounces per day), but you should drink more if you feel parched (as that’s a clear sign of dehydration). Did you know staying hydrated can actually help boost your metabolism too? Now go drink up!
Sleep
Sleep deprivation takes its toll on the immune system because your cells regenerate while you rest. To avoid feeling run down, get at least 7-9 hours sleep, and practice good sleep hygiene (going to bed and rising at roughly the same time each night, turning off TVs and electronic devices about an hour before bedtime, and putting nightly rituals in place like writing a gratitude list or meditating before hitting the sack are my go to’s).
Sweat
When you sweat, you release toxins and rev up your metabolism. In addition, when your body heats up, you produce more white blood cells, which are basically the immune’s system’s army! Of course if you’re already feeling a bit run down, then rest is usually best (A tough one for me sometimes when I’m not feeling in tip top shape, ‘cuz I LOVE to get those endorphins going! )
Reduce Sugar Intake
You knew this was coming right? Sugar and other refined foods suppress the immune system and load you up with empty calories that are devoid of the essential nutrients you need to stay healthy. To keep things simple, reach for all natural fruits and veggies instead of pre-packaged stuff on the supermarket shelves.
Neti Pot
Something I do everyday, regularly using the neti pot (which involves pouring distilled saline through your nasal passages) assists the body’s natural defenses by cleaning out any bacteria, allergens, and other irritants from the cilia of your nose.
Ginger Tea
Brewing fresh ginger tea provides your body with ample antioxidants to help fortify your immune system. Because it’s a warming spice, it is especially protective when it’s cold and windy outside. Once you’ve brought water to boil in a saucepan, turn off heat, add fresh ginger slices, cover, let steep for about 10 minutes and then strain into cup. Or, you can pour boiling water over your fresh ginger slices in a teapot and let steep for about 10 minutes before pouring.
Echinacea
Long used to support the immune system, you can enjoy echinacea in tea or tincture form to help prevent and shorten the duration of a cold.
Garlic
Garlic and onion are part of the allicin family, which contains potent antibacterial, antiviral, and antifungal properties. Eaten raw it’s most effective, but if you (or those around you) can’t stomach that, lightly cooked garlic will provide ample defense during cold and flu season.
Probiotics
Since the majority of the immune system is located in the gut, adding additional healthy bacteria in the form of high-quality probiotics aids in immunity and keeps the “bad” bacteria in check. PB8 and Green Vibrance are staples in our house. PB8 comes in an easy to swollow capsule (which my husband finds appealing and they’re easy to take with you when traveling, but I personally love adding Green Vibrance to my morning smoothies.)
Andrographis Paniculata
For centuries, Ayurvedic practitioners have used this herb to treat a wide range of ailments, but it has more recently been recognized as a potent immune system stimulant. Available in tablets and dried, this is your secret weapon against cold-weather maladies! You can order it online at places like Vitacost and Amazon.
Your turn, what’s your favorite tip that you’re going to implement this week to pump up your immune system? Do you have a favorite all-natural remedy to keep the yucks at bay? Let me know in the comments below!
