How to boost your immune system naturally
Having a strong immune system can help you fight off infection, protect you against viruses like colds or flu and can help you recover quicker if you do catch something. Pharmacies are full of vitamins and supplements which make all sorts of claims about boosting your immune system, but there is little if any scientific evidence to back this up. Does a Vitamin C supplement really stop you from catching a cold? Sadly no. But there are ways to boost your immune system naturally which will have a positive impact on your health and wellness.
1. Eat a healthy diet
A healthy balanced diet can help support your immune system. This means making sure you eat plenty of fresh fruits and vegetables, legumes, whole grains, lean protein and healthy fats.
Certain vitamins and minerals can also help strengthen your immune system. This is how to get them from your food:
Vitamin C
Vitamin C is a water based vitamin, which means it can’t be stored in your body so it’s important to incorporate Vitamin C rich foods into your daily diet. Citrus fruits are the best source of Vitamin C but you can also get it from strawberries, papaya, tomatoes, broccoli, spinach, kale and red capsicum.
Vitamin B6
A deficiency of Vitamin B6 can impair your immune system. Pork, poultry, tuna, salmon, chickpeas, peanuts, oats, bananas, milk and fortified breakfast cereals are all good sources of Vitamin B6.
Iron and Zinc
Zinc is very important for the functioning of our immune system. A deficiency of zinc can result in increased susceptibility to infections and development of inflammatory diseases. Similarly, iron is essential for the production and growth of immune cells. Low iron levels affects our ability to have an adequate immune response. Beef, chicken, lamb, eggs and seafood contain substantial amounts of iron and zinc. Legumes, nuts and seeds are also good sources of both iron and zinc. Whole grains and dairy also contain zinc.
This article has some tips on how to know if you’re getting enough iron and what to do if you aren’t:
Vitamin E
Like Vitamin C, Vitamin E is a powerful anti-oxidant which can help fight inflammation and boost your immune system. Almonds, peanuts and hazelnuts are a good source of Vitamin E and also contain fibre and healthy fats. Other sources include sunflower seeds, pumpkin seeds, avocados, mangoes and pumpkin.
Vitamin A
Vitamin A is another anti-oxidant which plays an important role in reducing inflammation. The best sources of Vitamin A are orange and yellow fruit and vegetables, such as pumpkin, sweet potato carrots and rockmelon, dark green leafy vegetables such as spinach and kale, oily fish such as salmon and whole milk, cheese and yoghurt.
2. Exercise regularly
Physical activity is an important part of supporting a healthy immune system. Studies have shown that as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. Regular exercise also improves your cardiovascular health, lowers blood pressure, helps control body weight and protects against a variety of diseases.
3. Stay hydrated
Water is vital for many of the body’s processes, including your immune function. Dehydration can make you feel tired, increase the symptoms of colds and flu and slow down your lymphatic system. It’s important to drink at least 2 litres of water a day. Remember tea and coffee (and alcohol) are diuretics so don’t count toward your water intake. If you drink more than one or two cups a day of tea or coffee you should up your water intake even more.
If you get bored drinking plain water, spice it up with some sprigs of mint, a squeeze of fresh lemon or lime, cucumber slices, infuse it with some fresh berries or try sparkling water.
4. Get plenty of sleep
While you sleep, your immune system produces proteins which can help fight infection and reduce inflammation. Not getting enough quality sleep can reduce the production of these proteins, reducing the effectiveness of your immune system and making you more prone to getting sick. Chronic inflammation is also linked to numerous health conditions, including heart disease, Alzheimer’s and certain cancers. There is also some evidence that lack of sleep can reduce the efficacy of vaccines, so getting enough sleep is now more important than ever.
Aim to get at least 7 hours sleep a night. If you aren’t getting enough sleep, follow these tips.
5. Limit stress
Stress triggers a flight or fight response in your body, releasing chemicals such as adrenaline into your system and increasing your heart rate. Occasionally being stressed won’t have an adverse impact, as your body returns to normal once the stress has passed. However, if you feel stressed for a long period of time, your body never gets the message to return to normal. Over time this will weaken your immune system, making you more vulnerable to infections and illnesses.
Everyone responds to stress differently so it’s important to understand your triggers and avoid them where possible. Deep breathing, listening to music, talking to friends, exercise, reading and meditation can all help reduce stress. Identify what works for you.
6. Maintain good gut health
Research is now showing a link between the health of the micro bacteria in our gut and our immune system health. Look after your gut health by eating fermented foods, such as yoghurt, sourdough bread, kimchi, kombucha, miso and tempeh, eating less sugar and avoiding taking antibiotics unnecessarily. Exercising regularly, avoiding too much stress and getting enough sleep can also help.
