Top 10 Ways To Boost Your Immune System

10 Immune Boosting Tips

 
 
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It is that time of year again. Common colds and flus are going around and you are trying everything to avoid catching them. I get it, you have an important event coming up that you can’t miss. You have a lot happening at work, have to get you kids to their extracurricular activities, have to clean the house, have your family coming in from out of town,  a big assignment for school, and all of the other important stuff you would like to get done. 

What if I told you that you don’t have to miss out on those important things in life due to being sick? What if I gave you some tips to boost your immune system? and what if I told you they work!

It was only a few years ago that I didn't believe you could prevent getting sick. I used to have to call in sick to work all the time, and miss important nights out with friends because I was ALWAYS sick.

It was not unusual that I had some sort of bug, or went through an entire bag of cough drops in an hour. Since I started focusing on my health a couple years back, I hardly get sick!

I am not saying I never get sick, but my immune system is way stronger than it ever has been. I decided to share my top 10 favourite tips to avoid getting sick and boost your immune system.

Want to find out how to boost your immune system? Check out my blog below. 

1) Increase Water Intake

I know, you must hear this all the time but water is so important for our health. Water acts as a natural immune booster and provides the body with beneficial health properties. Water will help carry oxygen to our blood cells and help in the detoxification process. Make sure to drink about 8-10 glasses of water daily for good hydration. You can also add a lemon wedge or frozen fruit for some extra vitamins and flavour.

 

 2) Probiotics

 Probiotics are a great supplement to take to support our immune system. The two most common strains of probiotics are Lactobacillus and Bifidobacterium. Probiotics are live organisms that create healthy bacteria in our gut. It is beneficial to take a good quality probiotic source with about 50-100 billion colonies. Probiotics can be found in fermented foods such as kimchi, sauerkraut, miso, tempeh, kefir, and more. It is important to consume these foods everyday or take a probiotic source daily. If you are coming down with a cold/flu or have taken antibiotics in the past 5 years, double the dose! 

 

3) Vitamin C and Vitamin C Rich Foods

 Vitamin C is a powerhouse immune boosting source and is crucial against free-radical damage. Vitamin C is commonly known to boost the immune system and protect the body against disease/illness.  Great sources of Vitamin C rich-foods are lemons, strawberries, blackberries, oranges, grapefruit , avocado, leafy greens, broccoli, Brussels sprouts, snow peas, sweet peppers, sweet potato, rose hips, tomatoes, and more.

 

 4) Vitamin D + Sun

Vitamin D is important protecting against illnesses. Exposure to the sun causes the body to manufacture vitamin D, and is the optimum source. Make sure to go outside and get a good exposure of sunlight. If you are living somewhere with limit amounts of sun throughout the year (ex. Manitoba) make sure to take a good quality vitamin D supplement. Great sources of vitamin D rich foods include cod liver, egg yolks, butter, halibut, milk, salmon, tuna, and oatmeal.

  

5) Oregano Oil

 Oregano oil has been known to boost the immune system due to its anti-microbial, anti-inflammatory and anti-parastic properties. Oregano oil is commonly used to prevent the common cold and flu. Many people will use this when coming down with an illness and to help boost their immune system. You can take 1-2 drops of oregano oil or add a drop to hot water with lemon and honey to have as a hot tea.

 

6) Bone Broth

The use of bone broth dates back many, many years. Our grandparents must have known what they were doing. As bone broth carries forward in todays time, we continuously receive the wonderful health benefits it offers. Bone broth consists of many different mineral and amino acids that are beneficial in prevention of illness. Bone broth is essential when repairing the gut and soothing the joints due to collagen.

 

7) Up your Immune Boosting Foods

Increasing your intake of immune boosting foods is beneficial for preventing illnesses and supporting your immune system. Immune boosting foods are citrus fruits (lemons, oranges, pineapple, grapefruit, limes), broccoli, bell peppers, garlic, ginger, turmeric, leafy greens (spinach, kale, arugula, collard greens), nuts, seeds, green tea, oregano, and more.

 

8) Sweat It Out

There is nothing better to eliminate toxins than to sweat it out! Sweating it out in the shower, in the sauna, while exercising, are great ways to remove toxins in the body. Increasing your body temperature makes it harder for bacteria and viruses to survive.

 

9) Get Some Rest and Manage Stress

Getting rest is one of the most important steps to supporting the immune system. Lack of sleep can weaken our immune response and increase inflammation in the body. Stress will suppress our immune response and release the stress hormone cortisol. Cortisol can cause harm on our body and cause more inflammation and viruses to occur. It is important to practice stress-reducing methods such as mediating, deep breathing, yoga, exercise, healthy lifestyle, and more.

 

10) Put Yourself First

 Lastly, put yourself first! When you feel a bug entering your system and a cold/flu coming on, it is important to take care of yourself to get better.  Make sure to follow these 10 simple steps in order to get rid of the virus as soon as possible. Stay home if you can so you don’t spread the virus further. Rest up and take care of you, first!

 

Summary:

 

1)   Increase Water Intake

2)   Probiotics

3)   Vitamin C and Vitamin C Rich Foods

4)   Vitamin D and Sun

5)   Oregano Oil

6)   Bone Broth

7)   Increase Immune Boosting Foods

8)   Sweat It Out

9)   Rest and Reduce Stress

10)   Put Yourself First

 

I have worked 1:1 with clients on educating them on ways they can boost their immune system and avoid common colds/flus. I provide my clients with a nutrition plan and meal plan using immune boosting foods and supplements. Click the tab below to book your nutrition appointment with me, and find out how you can boost your immune system.

Christina Anania