My Favorite Ways to Boost Immunity
1. Sleep
Sleep is one of the most under utilized tools we have to increase our overall health. I used to stay up late all the time and now that I have prioritized sleep I feel so much better. Sleep has so many benefits for your hormones, metabolism, heart and circulatory system, and overall immunity.
Strengthens Immune Response: During sleep, your body produces and releases cytokines, proteins that help fight off infections and inflammation. Sleep also enhances the production of T-cells, which are essential for immune defense.
Reduces Inflammation: Quality sleep helps regulate the body’s stress hormones and reduces inflammation, which can otherwise weaken the immune system.
Improves Infection Recovery: Sufficient sleep allows your body to rest and repair, speeding up recovery from illnesses.
One of my favorite tools to prioritize sleep is using my Oura ring. It has given me concrete data showing my body recovers and performs better when I am resting well. I highly recommend investing in one!
2. Hydration
Flushes Toxins: Water helps flush toxins and waste products out of the body, which supports the immune system in fighting off infections.
Maintains Mucosal Barriers: Proper hydration keeps the mucous membranes in the respiratory and gastrointestinal tracts moist, which acts as a barrier to pathogens like bacteria and viruses.
Supports Lymphatic System: The lymphatic system, which transports immune cells throughout the body, relies on adequate hydration to function effectively. Without enough water, lymph flow slows down, weakening immune response.
Optimizes Cell Function: Hydration helps maintain the balance of bodily fluids, which is crucial for cellular function, including the activities of immune cells.
Reduces Inflammation: Staying hydrated can help reduce inflammation, which is a key factor in many chronic diseases that can weaken the immune system.
I prioritize hydration by adding electrolytes to my water. Here are some of my favorite ways to hydrate.
3.Nutrition
Provides Essential Nutrients: Nutrients like vitamins A, C, D, E, and minerals such as zinc and selenium are crucial for the development and function of immune cells. For example, vitamin C supports the production of white blood cells, which are vital in fighting infections.
Supports Gut Health: A healthy diet rich in fiber, probiotics, and prebiotics promotes a balanced gut microbiome, which is closely linked to a strong immune system. About 70% of the immune system is in the gut, making its health crucial for overall immunity.
Reduces Inflammation: Anti-inflammatory foods like fruits, vegetables, nuts, seeds, and fatty fish help reduce chronic inflammation, which can impair immune function. In contrast, processed foods and excessive sugar can promote inflammation.
Enhances Antioxidant Defense: Antioxidant-rich foods, such as berries, nuts, and leafy greens, protect immune cells from damage caused by free radicals, helping the body fight off infections more effectively.
Promotes Healthy Weight: A balanced diet helps maintain a healthy weight, reducing the risk of chronic conditions like obesity, which can negatively affect immune function.
Two of my favorite products to prioritize nutrition are the Life Shake (packed with essential vitamins and nutrients) and collagen with all 9 essential amino acids.
4. Supplements
Triple Defense Boost: This is my go immune booster before travel and any time I feel like I am starting to develop a cold or illness. It tastes great and mixes easily in water. I start taking it 2-3 days before flying.
Defend and Resist Complex: Power up your natural defense system with zinc and herbal ingredients, including echinacea, black elderberry, and larch tree, that have been shown to support healthy immune function. You can chew, swallow, or use the tablets as tea.
For the Kids (or the kid in you): Shakleekids Super Immunity delivers strong immune support in great-tasting gummies your kiddos will love. It's loaded with vitamins C and D, zinc, and the powerful antioxidants from elderberries.
Vivix: I can’t say enough about this amazing product. This is a daily immune support for me. Due to the potent polyphenols that help reduce inflammation and slow cellular aging, this is a great over all support for your immune system. While research is still ongoing, some studies indicate that resveratrol (one of the key antioxidants in this product) may help inhibit the growth of cancer cells by affecting the way they replicate and spread.
Good Gut and Go: Did you know over 70% of your immune system is in your gut? I pay close attention to this because my mom had a right hemicolectomy and it made her very susceptible to illness. We didn’t realize how compromised it made her until it was too late and now I am hypervigilant about gut health for our family. I prefer to add this amazing powder to my water but if you would rather take it in supplement form I high recommend Optiflora DI.
5. Get Moving
Regular exercise boosts circulation and helps your immune cells move throughout your body more efficiently. Plus, it’s a great way to de-stress! Find something you look forward to doing! Alternate between high intensity and low intensity work outs so you don’t over work your adrenal glands and cause cortisol issues. Our bodies need time to rest and recover as well. My current movement plan includes pilates, walking, tennis, weight training, and pickle ball. I alternate intense workouts with less intense workouts so I don’t get fatigued or injured.