With the pandemic still going strong, most people are looking for ways to quickly boost their immune system. However, there’s not magic pill or supplement for instantaneous immune support. At Earthotic, we believe in holistic health – when you achieve overall health in all aspects of your life, you will find that you not only have fewer sick days, but you are happy and fulfilled with renewed energy!
Here are 8 simple ways to naturally boost your immune system and live a healthy holistic lifestyle.
1. Stay Well-Hydrated
If you were hoping to find a list of supplements to take, we can tell you that boosting your immunity must begin with the basics – like water. Before reaching for the vitamins, consider how much water (excluding coffee, black tea, and sodas) you are drinking a day. The average adult body is made up of about 60% water– and even more relevant to today’s pandemic, the lungs are 80% water. If your cells don’t have enough water to thrive, it doesn’t matter what vitamins you take, your body will struggle to fight infection. Make hydration a top priority in your health.
2. Get Adequate, Consistent Sleep
Your second priority? SLEEP! We as a society have made a dramatic and sudden shift toward remote jobs, atypical work hours, lots of screen time, and excess media coverage. It’s difficult to get on a consistent schedule, and most of us are still struggling to adapt to a new normal. Increased stress and anxiety mean sleep may not come as easily as it used to, but it’s important to do all that you can to get 7-9 hours of restful, good sleep every night.
For a restful night’s sleep, try:
- Setting bedtime and wake time alarms to establish a routine.
- Cut out blue light an hour before bed.
- Use a relaxing sound machine.
- Take a warm bath.
- Drink chamomile tea.
Read this article by the Mayo Clinic to learn just how important sleep is to maintaining a healthy immune system.
3. Eat Nutrient-Dense Food
Make a point to include as much nutrient-dense food as possible into your diet. While stress causes us to reach for the comfort food, the best way to combat stress, fatigue, and illness is by putting good things into your body.
Think: leafy greens, colorful veggies, berries, citrus fruits, and lean meats. Read below for immune boosting super foods.
4. Exercise Regularly
Not only does heart-pumping exercise build muscle, increase stamina, and increase lung capacity, it also makes you feel good by releasing stress-fighting endorphins. No worries if you aren’t a runner. Find something you enjoy: hiking, swimming, biking. Or try a new activity like at-home barre classes, cycling, yoga, or kickboxing. Change it up if you get bored easily.
5. Incorporate Immune-Supportive Food
These foods will give your immune system that extra boost you need:
- Garlic – Acts as an antiviral and anti-inflammatory.
- Citrus Fruits – High in vitamin C.
- Berries – Contain powerful antioxidants that also reduce cholesterol and aid in heart health.
- Turmeric – Acts as an antiviral and anti-inflammatory.
- Bell Peppers – Contain more vitamin C than an orange!
- Ginger – Acts as an anti-inflammatory and natural pain reliever.
- Plain Greek Yogurt – Contains vitamin D, calcium, and probiotics (add a little natural local honey and anti-inflammatory cinnamon for sweetness).
- Almonds – About 45 almonds provides adults with 100% daily value of vitamin E, a powerful antioxidant.
- Sunflower Seeds – Contains many vitamins and minerals like vitamin E, phosphorus, magnesium, and vitamin B6.
- Green Tea – Contains unique antioxidants called flavonoids as well as an important amino acid called L-theanine, which helps your body fight germs and toxins, especially within the respiratory tract.
6. Get Your Vitamin D
This neuro-hormone is not actually a vitamin – and one that many Americans are deficient in due to cultural habits. It provides both anti-inflammatory and immunoregulatory support (i.e. activates health immune response).
If you are non-dairy, natural sources of vitamin D include sunlight (with precaution), salmon, other fatty fish and cod liver oil, mushrooms, and egg yolks.
Amazingly, vitamin D specifically helps the immune system fight lung disease and illness (especially important during COVID-19 pandemic).
7. Take Echinacea
This herbal remedy comes from the coneflower and helps fight the flue and other viruses. It’s a safe supplement that support healthy cell reproduction.
8. Try Elderberry
This is another antioxidant-packed super flower that provides antiviral support and may lessen the flu by 2-4 days!
One More Way to Boost Your Immune System Naturally
Need an extra boost? Try our organic, nutrient-dense powders you can scoop right into your morning or mid-day smoothies.
- USDA’s Supplemental Nutrition Assistance Program. Drink More Water. Drink More Water ‘ Poe Center for Health Education ‘ Poe Center for Health Education.
- Mayo Foundation for Medical Education and Research. (2018, November 28). Can lack of sleep make you sick? Mayo Clinic.
- Harvard Health Publishing. (2015, April). Are you really getting enough exercise? Harvard Women’s Health Watch.
- Williams, J., Kellett, J., Roach, P. D., McKune, A., Mellor, D., Thomas, J., & Naumovski, N. (2016, May 30). l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. MDPI.
- Bivona, G., Agnello, L., & Ciaccio, M. (2018). The immunological implication of the new vitamin D metabolism. Central-European Journal of Immunology.
- Beyhan-Sagmen, S., Baykan, O., Balcan, B., & Ceyhan, B. (2017). Association Between Severe Vitamin D Deficiency, Lung Function and Asthma Control. Asociación del déficit grave de vitamina D con la función pulmonar y el control del asma. Archivos de bronconeumologia, 53(4), 186–191.
- Cleveland Clinic. (2020, September 28). Is Elderberry Really an Effective Cold and Flu Cure? Health Essentials.