Getting sick is THE WORST! It has the power to disrupt your life and to make you miserable in one easy swoop.
If you don’t want a stuffy nose keeping you home from work and life, then let’s talk about a few ways to boost your immune system. Let’s go!
Good Hygiene
The good thing about this one is the fact that most of us are (hopefully) doing these things already! There’s nothing tricky about this one:
- Wash your hands (and body) regularly. Definitely wash after using the restroom but don’t be shy about washing your hands before meals or whenever you feel the urge. Bathing at least once a day is also recommended.
- Brush and Floss at least twice a day. You might be wondering how this helps your immune system? Just like washing our hands helps remove bacteria from our hands, brushing and flossing helps remove bacteria and plaque from our gums and teeth. Plus, it helps give you some fresh breath.
- Wash your clothes. You know those clothes you have on the floor that are just “a little bit dirty” so you don’t want to put them in your drawer because you are going to wear them again soon? Just wash them. And try not to sleep in clothes you wore throughout the day.
- Be courteous of others if you’re sick. Lucky for us, we are all used to wearing masks now. If you HAVE to go outside and you have a cough, mask up. Cough or sneeze into a tissue and steer clear of people. If possible, just stay home and recover!
Eat Your Greens (and Fruits)
When you feel sickness coming on, eating a bunch of fruits and veggies aren’t going to magically heal you. We can’t fully prevent getting sick, it’s just a part of life! But we can create a healthy lifestyle to give us a better chance at staying or getting healthy.
Here are a few fruits and vegetables that are known to help boost your immune system:
- Broccoli. One of the healthiest vegetables you can add to your diet is broccoli. Packed with fibers, antioxidants, and Vitamins (A, C, and E) to help your body stay strong. For the most bang for your buck, steaming it will keep more nutrients intact.
- Spinach. Say hello to Vitamin C, antioxidants, and beta carotene and thank them for fighting off infections. The less cooked, the better.
- Citrus Fruits. Like grapefruit, oranges, lemons, limes, etc. Help build up your immune system by loading it up with Vitamin C (more on this below).
Get Your Beauty Rest
When you get sick, what does your body need? Rest. It’s like our bodies have to force us to slow down sometimes just so we can catch up on some ZzZZZz’s.
When you’re sick or injured, your body helps you recover by putting a lot of things into action. But those all depend on you being asleep.
When you sleep, your immune system activity increases. Cytokines (proteins that act as messengers to help fight off threats) are produced when you sleep. So, the more you sleep, the more likely that those little messengers are produced!
Studies have shown a relationship between lack of sleep and decreased immune responses to vaccines as well as the relationship between lack of sleep and increased allergic reactions.
And spending 12 hours in bed is not the same as getting a good night’s rest. Shoot for quality sleep. Wake up when you feel refreshed (if possible). If you have little ones waking you up early, shoot for an earlier bedtime. Good luck!
Reduce Your Stress
Our bodies are very intuitive. Our immune system knows when we are stressed about family, work, finances, and everything else.
A little stress is normal and sometimes helpful to put a little pep in our step, but chronic stress is a whole different story.
When we are constantly stressed we produce higher-than-normal levels of the hormone cortisol, which can then affect the body’s anti-inflammatory response, leading to infections.
In simpler terms, the body is so busy focusing on your stress, that it leaves your body vulnerable to infections. So, how can you work on stressing less?
- Focus on a positive mindset: Our minds have immense power over our overall well-being. Instead of falling into negativity, try and give yourself a break. When all else fails, put a smile on your face and move forward!
- Make time for relationships. Fight the urge to crawl into a hole. Plan a date night with your significant other, meet up with friends, or plan a fun day with your kids. Be in the moment.
- Write it out. What are you stressing about? All of the things you need to do? The fact that your neighbor is mad at you? Write it out. Sometimes getting it out on paper helps relieve your brain from the stress of holding onto it.
- Work. Stressed about work? Stressed about cleaning the bathrooms? Stressed about having a hard conversation with someone? Just do it. The more you put it off, the more you will stress. Get it done and carry on.
Exercise Daily
Another way to deal with stress? Exercise. Not only does it help with your physical well-being but it also does wonders for your mental well-being.
Exercising helps increase the production of many different types of white blood cells, which help destroy harmful bacteria. It also helps improve the quality of sleep (like we spoke about above), increases bone density, and elevates body temp which can also help fight infection.
It can even help flush bacteria out of the lungs and airways.
Ready for a jog now?
Improve Your Gut Health
It’s been said that 70% of the immune system lies in the gut. What you eat can affect your weight, your energy, and your immune system.
How can you help your gut? By helping the gut bugs. Sounds gross, right?
Eating plant foods high in fiber are great for your gut. And finding a good probiotic can help restore balance back to your gut.
Your gut can also mean your weight. Maintaining a healthy weight helps keep your immune system strong. Fat stores have been known to secrete hormones that stimulate inflammation, which we don’t want.
Best ways to help your gut?
- Take a probiotic and eat fermented foods.
- Eat less sugar and sweeteners.
- Avoid taking antibiotics unnecessarily.
- Reduce stress.
- Exercise regularly.
- Get enough sleep.
Do some of those sound familiar?
And.. The Ultimate Boost to Your Immune System Is…
We can’t forget about increasing the amount of Vitamin C in your diet. Vitamin C is an essential micronutrient for humans and is very well-known for helping to both prevent and treat certain infections.
We had Vitamin C in mind when we created our favorite drink, Boost + Vitamin C.
Not only is it a great option to replace your favorite sugary drinks, but it’s only 10 calories per serving to boot.
We’ve concocted a tasty treat that includes a perfect mixture of much-need vitamins and minerals to provide robust immune support.
Who’s ready for a drink?
