Only Survivors Need Immunity
It is all too easy to take good health for granted, but life is hard when we do not feel well. The old saying goes “health is wealth.” When we feel well, everything is well.
Our immune system is the first line of defense against disease and infection. It helps our bodies recognize and fight harmful substances, such as bacteria, viruses, or fungi (known as microbes).
The immune system is complex. According to the National Institute of Health (NIH) the purpose of our immune system “is to have a network of cells, tissues, and organs, working together to protect the body against foreign invaders.”
So how do we keep our immunity in tip-top shape, so we can lessen the times we get sick?
4 things come to mind…
Keeping stress at bay, eating nutrient-dense foods, getting enough sleep, and enjoying some outdoor physical activities.
Avoiding Stress
Unfortunately, stress weakens the immune system; cortisol (the stress hormone) lowers the number of lymphocytes present in your blood and interferes with white blood cell communication. This makes us more susceptible to illness, vulnerable to infection, and increases our risk of getting sick. Stressful situations can also cause poor sleep quality, which- as you will read- increases susceptibility to illness.
Eating a Nutrient-Rich Diet
As you might have guessed, eating a nutritious diet is the most important step in maintaining a healthy immune system. A variety of whole foods helps ensure that our bodies get all of the nutrients they need to stay strong and fight off illness.
The following tips will help you in this journey:
Eat more fruits and vegetables. They are rich in vitamins A, C, E and K (all important for fighting infection), as well as antioxidants that help neutralize free radicals that cause cell damage over time. Citurs fruits, dark green foods, garlic, peppers, ginger, onions, elderberry, and turmeric are popular immune boosters.
Eat more whole grains. Replace refined carbs (such as white breads or pastas made from refined wheat flour) with whole grain versions. Whole grains have been shown to reduce inflammation throughout the body and are more nutrient-dense.
Avoid trans fats and hydrogenated oils found in processed foods. These harmful fats are commonly found in peanut butter, cookies, pastries, cakes, and crackers, and are often used for frying.
Buy organic. Organic foods are generally more healthy because they are free from many chemicals and toxins that commercially grown foods have on them. Check out https://www.ewg.org/foodnews/clean-fifteen.phpa for a list of foods to buy organic for better health.
Get Enough Sleep
Sleep is one of the most important factors in keeping our immune system strong. In fact, it is estimated that up to 70% of our immune response happens at night while we are sleeping!
Sleep allows our body to repair damaged tissues, replenish energy stores, and gain bone and muscle strength. It also helps us manage stress by lowering blood pressure, reducing inflammation, improving moods--and even boosting creativity! More importantly, cytokines and T-cells are produced during sleep; these both play a critical role in an immune response.
Exercise Regularly
Any sort and amount of exercise (minus over-training) increases the strength of our immune system by mobilizing immune system cells, helping the body to detox, reducing stress and inflammation, releasing cytokines, enhancing the quantity of beneficial microbial species in the gut, and so much more that research is still discovering.
Exercise is one of the best, natural medicines! Plus, being active usually means getting outside more often- something we all need more of these days with all this pollution floating around! We all need a little bit of sunshine helps to increase our vitamin D- an essential component of a functional immune system.
Keep in mind…
Our bodies have natural ways of staying healthy and strong. We strengthen our immune systems by avoiding stress, eating a nutrient-rich diet, getting enough sleep, and exercising regularly. By doing so, we take advantage of our body’s ability to protect itself without having to rely on expensive drugs or supplements!
To your health!