If our immune systems are healthy, then we won’t be as vulnerable to the germs around us. Here’s five natural and easy, at-home ways that you can strengthen your immune system to fight off attackers.
*This is not intended to be medical advice, just research that I have found along my health journey. The studies are sited at the bottom of this post.
1.) Sleep
Studies (1) have shown that people who don’t get adequate sleep are way more likely to get sick after being exposed to a virus than people who get the sleep that they need. It’s also harder to get over a sickness without proper sleep.
When we don’t get enough sleep, antibodies and cells that fight off infection are reduced, making us more vulnerable to germs. When we do sleep, our bodies release cytokines. We need more of some of these cytokines if we are fighting of an infection or inflammation, or if we have been stressed. Lack of sleep leads to a decrease in these cytokines.
So sleep is extremely important if we want our bodies to rebuild and rejuvenate themselves.
2.) Vitamin C
It’s important to have a variety of vitamins and minerals in our diets (a magnesium deficiency was causing some issues with one of my kids), but vitamin C is like the superhero of all vitamins when it comes to our immune response.
Research (2) has shown that it’s a powerful antioxidant. It’s a great support to our cellular functions. It helps protect against harmful pathogens. Without it, we are more susceptible to infection and inflammation.
You can find vitamin C in lots of fruits and veggies- oranges, kiwis, blueberries, and leafy greens. I also like to take a supplement that’s made from raw foods.
3.) Limit Sugar
A study done in the 1970s showed how sugar can put our neutrophils in a temporary coma.(3) Neutrophils are a type of white blood cell and the immune system’s first line of defense to fight off inflammation.
I love desserts, but I eat them only in moderation now and have switched to dark chocolate which has less sugar. I’ve also tried to cut the hidden sugar out of the rest of my diet so that when I do eat dessert, I can enjoy it more!
Just have a look at how much sugar is found in items like bread, yogurt, ketchup, cereal. There are low-sugar alternatives that are better for you (as long as they are not artificial sweeteners).
4.) Exercise
Exercise has been proven to strengthen our immune systems.(4) It improves our defense mechanisms and metabolism. Moderate exercise plans also reduce our illness risk. And as people age, if they stay active, they are less likely to experience age-related dysfunction.
5.) De-Stress
Easier said than done, but stress has been shown to hinder our immune systems(5) and make us more susceptible to colds and other sicknesses.
Some stress is unavoidable and our bodies can deal with it, but if it’s chronic or consistently intense, then we can suffer. There are lots of different ways to relax and calm down- deep breathing techniques that increase the oxygen intake to our cells, hot baths, talking to a friend, laughing, and prayer.
I hope that these tips help! I’ve found that as I’ve incorporated them into my life, I have gotten sick much less and have more energy overall. Now if I do eat a lot of sugar, I can feel it right away!
(1) https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
(2) https://www.ncbi.nlm.nih.gov/pubmed/29099763
(3) https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762
(4) https://www.sciencedirect.com/science/article/pii/S2095254618301005
(5) https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
