7 Ways to Boost Your Immunity

No matter what time of year it is, you want to keep your immune system in top shape–don’t let sneezes and sniffles slow you down! Here are seven ways to maintain a healthy immune response.

Eat an Immune-Boosting Diet

Eating an immune-boosting diet is a fantastic way to support your overall health. Here’s a deeper dive into some specific foods and their benefits:

Richly Colored Vegetables

• Deep Green Vegetables: Spinach, kale and broccoli are packed with vitamins A, C, E and K, along with minerals like iron and magnesium. These nutrients help support various immune functions.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
• Bright Orange Vegetables: Carrots and sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This vitamin is essential for maintaining healthy skin and mucous membranes, which are crucial barriers against pathogens.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Multivitamins/Minerals

If you’re concerned about covering all your nutritional bases, a multivitamin/mineral supplement derived from whole foods can be beneficial. These supplements often contain a balanced mix of vitamins and minerals in forms that are more easily absorbed by the body.

Special Immune-Boosting Foods

• Garlic: This potent ingredient contains cysteine and allicin, which have been shown to promote healthy immune function.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Eating garlic raw can be most effective, but roasted garlic still retains many of its beneficial properties. (Garlic supplements are a good alternative if you prefer not to eat it fresh.)
• Mushrooms: Various mushrooms—including lion’s mane, maitake and shiitake—can have significant immune-supporting effects.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. They can be enjoyed fresh or in supplement form, depending on availability and your preference.

Additional Tips

• Variety is key: Incorporate a range of these nutrient-dense foods into your diet to ensure you're getting a broad spectrum of immune-supportive nutrients.
• Preparation matters: Cooking methods can affect nutrient availability. For example, lightly steaming vegetables can preserve their vitamins, while overcooking can reduce their nutritional value.

By focusing on a colorful, varied diet rich in these specific foods, you can give your immune system a strong foundation and help fend off illnesses throughout the year.

Include Yogurt (Or Other Probiotic Sources) in Your Diet

Did you know that around 70% of your body's immune cells reside in your digestive tract? Supporting your gut health is essential for overall well-being, including a healthy immune system, and one effective way to do this is by incorporating probiotics into your diet.

What are Probiotics?

Probiotics are beneficial microbes that naturally inhabit a healthy gastrointestinal tract. They help maintain a balanced gut flora, which can enhance digestion and boost your immune system.

Yogurt as a Probiotic Source  

Plain yogurt is an excellent source of probiotics, especially varieties that contain live cultures and are low in added sugars. Look for labels that mention "live and active cultures" to ensure you're getting the benefits.

Other Fermented Foods

In addition to yogurt, consider including other fermented foods in your diet, such as:

• Sauerkraut: Fermented cabbage that's rich in vitamins and beneficial bacteria.
• Kimchi: A spicy Korean dish made from fermented vegetables, often including cabbage and radishes.
• Kefir: A fermented dairy product similar to yogurt, but with a thinner consistency and a wider variety of probiotics.
• Miso and tempeh: Fermented soybean products that are great for adding flavor and nutrition to meals.

Probiotic Supplements

If you're unable to incorporate enough probiotic-rich foods into your diet, consider probiotic supplements. They can provide a concentrated source of beneficial microbes, but it's important to choose high-quality products.

Eliminate Sugar from Your Diet

You’ve probably heard that sugar isn’t great for your health, but did you know that excessive sugar consumption can seriously weaken your immune system? While it’s common knowledge that candy and sugary drinks are best avoided, sugar can sneak into many unexpected foods.

Why Cut Out Sugar?  

High sugar intake is linked to various health issues, including weight gain and a compromised immune response. Reducing your sugar consumption can help support overall health and improve your body’s ability to fend off illness.

Hidden Sugars to Watch For  

Sugar can hide in many everyday products. Here are some surprising sources to keep an eye on:

• Pasta sauce: Many commercial sauces contain added sugars for flavor.
• Instant oatmeal: Flavored varieties often have significant sugar content.
• Salad dressings: Some dressings can be loaded with sugar, especially those labeled as "sweet" or "creamy."

Tips for Reducing Sugar Intake  

• Read labels: Always check the Nutrition Facts, especially the Added Sugars line, to understand what you’re consuming.
• Opt for whole foods:Choose fresh fruits, vegetables and whole grains. They contain natural sugars but also provide essential nutrients.
• Cook at home:Preparing your own meals allows you to control ingredients and avoid hidden sugars.
• Find alternatives:Use spices or natural sweeteners like cinnamon or vanilla extract for flavor without the sugar spike.

Exercise Regularly (Outside, When Possible)

Regular exercise plays a crucial role in maintaining a strong immune system. Research shows that engaging in physical activity can enhance immune function, which is vital for fighting off infections and diseases

 According toone study, “The practice of physical activities strengthens the immune system, suggesting a benefit in the response to viral communicable diseases.”

How Much Should You Exercise?  

TheMayo Clinic recommends aiming for at least 30 minutes of moderate physical activity every day. If you're looking to lose weight or meet specific fitness goals, you might need to increase that duration.

Benefits of Brisk Walking

Brisk walking is a fantastic way to meet your exercise needs without putting too much stress on 

• Wear proper footwear:Invest in well-fitted, cushioned shoes to support your feet.
• Choose soft surfaces: Whenever possible, walk on dirt trails or rubberized tracks rather than pavement to minimize impact.

Get Outside for Added Benefits  

Exercising outdoors not only boosts your physical health but also allows you to soak up some sunlight, which is essential for vitamin D production. Vitamin D plays a key role in supporting your immune system.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you're not getting enough sun exposure, consider taking a vitamin D supplement to maintain healthy levels.

Easy Stress (Being Social Helps)

Stress can have a significant negative impact on your health, particularly your immune system. According to theAmerican Psychological Association, “Long-term or chronic stress can ravage the immune system.” Finding ways to manage stress is crucial for overall well-being.

The Benefits of Meditation  

One effective stress-reducing technique is meditation.Research suggests that people who meditate regularly may experience healthier immune responses. For example,a study found that individuals who meditated over an eight-week period produced more antibodies in response to a flu vaccine compared to those who didn’t meditate. (Gohere to learn a quick meditation.)

The Importance of Social Connections  

Loneliness can be a significant source of stress and can negatively affect immune function. The APA notes that lonely individuals may experience heightened psychological stress, which can dampen immunity.

Conversely, having strong social connections can boost your immune health. According to WebMD, “People who feel connected to friends—whether a few close friends or a large group—have stronger immunity than those who feel alone.” (Gohere to learn how maintaining social connections helps your brain.)

Tips for Reducing Stress Through Social Connections  

• Schedule regular meetups: Make time to gather with friends or family, whether in person or virtually.
• Join groups or clubs: Engage in activities that interest you, allowing you to meet new people and build connections.
• Volunteer:Helping others can provide a sense of purpose and foster social interactions.

Practice Yoga Consistently

Unrolling your yoga mat can be a powerful way to strengthen your immune defenses. According to yoga teacher and health coachTeresa Adele, “A consistent yoga practice can support and boost the immune system.” Aiming to practice between two to five times a week can yield significant benefits.

 Benefits of Yoga for Immune Health  

In addition to relieving stress, yoga enhances circulation, keeping your body’s white blood cells active and helping to flush out toxins. This dual action supports your immune system and promotes overall wellness.

Recommended Poses  

To get started, try incorporating the following poses into your routine (gohere for advice on how to do them):

• Upward Salute: Energizes the body and opens the chest.
• Standing Backbend: Enhances flexibility and strengthens the back.
• Happy Baby: Releases tension in the lower back and hips.
• Supported Fish: Opens the heart and lungs, promoting relaxation.
• Downward Facing Dog: Boosts circulation and energizes the body.
• Standing Forward Bend: Calms the mind and stretches the hamstrings.
• Seated Twist: Aids digestion and detoxifies the body.
• Legs Up the Wall:Promotes relaxation and improves circulation.

If you're unsure about how to perform these poses correctly, consider finding aregistered yoga teacher in your area for guidance.

Get Enough Sleep…and Enough Water

Adequate sleep and hydration are essential for a robust immune system. Lack of sleep can leave you vulnerable to illnesses, as noted by SaVanna Shoemaker, RDN, LD, who states, “Inadequate or poor-quality sleep is linked to a higher susceptibility to sickness.”

Scientists have found that individuals who sleep fewer than six hours per night are more likely to catch a cold than those who get at least six hours.

The Importance of Sleep  

Quality sleep is vital for maintaining a healthy immune response. Aim for 7 to 9 hours of restorative sleep each night to help your body recover and function optimally. (Gohere for ways you can make getting to sleep easier.)

Stay Hydrated  

Hydration is equally important for your immune health. Shoemaker emphasizes that dehydration can hinder physical performance, focus, mood, digestion, and heart and kidney function, ultimately increasing your susceptibility to illness.

How much water is enough?

 Aim for urine that is pale yellow as a hydration guide. Younger individuals can rely on thirst cues, but older adults should drink water regularly, even without feeling thirsty, as their bodies may not signal the need for hydration effectively.

Consider drinking filtered water to reduce impurities and pollutants.

Humidity Matters  

Atmospheric moisture can also support immunity. Dry air can dehydrate mucous membranes, which serve as your body’s first line of defense. If you’re in a dry climate or during winter months, using a humidifier at night can help maintain optimal humidity levels and protect against viral illnesses.

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.