How to improve your immune system
Acupuncture is effective in stimulating or regulating the immune system and has been shown to increase the number of T cells the body produces. It can help you keep from getting sick and is effective in shortening the duration of illness.
Get enough sleep. Adults should aim for 7 hours of sleep each night, teens need 8-10 hours, and younger children and infants need up to 14 hours.
Eat more whole plant foods such as fruits, vegetables, nuts, seeds, and legumes.
A healthy gut microbiome is essential for so many biological functions.
Eat more healthy fats such as olive oil and salmon. This reduces inflammation and provides the basis for high-quality biochemical function.
Increase Omega-3 fatty acids which can be found in salmon and chia seeds.
Eat more fermented foods, such as yogurt sauerkraut, kimchi, kefir, and natto, which contain probiotics and increase a healthy gut microbiome
Limit added sugars, which can decrease inflammation, and reduce the risk of chronic health conditions like type 2 diabetes and heart disease.
Engage in moderate exercises such as jogging, biking, walking, swimming, and hiking. 150 minutes of moderate exercise per week can reduce inflammation and promote the healthy turnover of immune cells.
Stay hydrated. Drink enough to make urine pale yellow. Dehydration can cause headaches, and hinder physical performance, focus, mood, digestion, and heart and kidney function.
Reduce stress, meditation, exercise, journaling, yoga, and mindfulness practices
Supplement wisely. Make sure you get your supplements from a company that lab certifies the bioavailability of the supplements.
Andrographis has been found to have antiviral effects against respiratory disease causing viruses.
Astragalus may significantly improve immune-related response.
Vitamin C supports the function of various immune cells and enhances their ability to protect against infection. It also keeps your immune system healthy by clearing out old cells and replacing them with new ones. Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals. Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections.
Vitamin D is a fat-soluble nutrient essential to the health of your immune system. It enhances the pathogen-fighting effects of monocytes and macrophages and decreases inflammation
Zinc is needed for immune cell development and communication and plays an important role in the inflammatory response. It also protects tissue barriers in the body and helps prevent foreign pathogens from entering. Zinc supplements have been found to protect against respiratory tract infections and may be beneficial for those already sick.
Elderberry extract has been shown to be a potent antibacterial and antiviral potential against pathogens responsible for upper respiratory tract infections and strains of the influenza virus. It has also been shown to enhance the immune system response, shorten the duration and severity of colds, as well as reduce the symptoms related to viral infections.
Echinacea has shown to improve immune health and may have antiviral effects against several respiratory viruses. It has also shown to shorten the duration of symptoms.
Garlic has anti-inflammatory and antiviral properties. It enhances immune health by stimulating protective white blood cells like NK cells and macrophages, thus reducing the incidence of the common cold.
Selenium is a mineral that is essential for immune health.
Medicinal mushrooms such as cordyceps, lion’s mane, maitake shitake, reishi, and turkey tail may enhance immune health, and reduce symptoms of certain conditions.
