5 Strategies to Boost Your Immune System
The immune system is essential in supporting the body in fighting off illness and decreasing chances of disease. Usually, the immune system does a great job defending against any unwanted microorganisms, but if we are continuously exposed to triggers that weaken the immune system including processed foods, environmental triggers, and chronic stress, it can become overstressed and less effective. A weakened and dysfunctional immune system is associated with increased inflammation, longer illness duration, decreased energy, and decreased cognitive function. Strengthening your immune system is important for remaining healthy and decreasing the risk of contracting an unwanted illness. If you want to keep your immune system strong, addressing many lifestyle factors including diet, movement, stress, and aging is important.
Food Choices
The health of the gut microbiome is essential in maintaining a healthy immune system. For example, your digestive system is home to over 70% of your immune system cells and tissue, and the bacteria that inhabit your microbiome help stimulate the production of the immune cells that are responsible for distinguishing your tissue and cells from potential pathogens. Chronic digestive distress can decrease your immune function, alter your gut flora, and lead to “leaky gut.” This impairs your body’s ability to fight off invaders and increases risk of illness. Additionally, it’s also important to address any potential food allergies or sensitivities as these may also contribute to chronic inflammation and gut issues.
Consuming a diet rich in fruits and vegetables is also essential for preventing micronutrient deficiencies, which can weaken the immune system. Micronutrients like zinc, selenium, iron, the B vitamins, and vitamin C have all been associated with healthy immune system function.
Consuming antioxidant rich, bright colored fruits and vegetables like berries and dark leafy greens is also essential for fighting oxidative damage which can impair immune system function. Oxidative damage happens when there is more free radical activity than the antioxidants can moderate.
Movement
Regular movement is another important part of healthy living and contributes to overall good health. Some of the many benefits of regular exercise include: improved cardiovascular health, improved circulation, decreased blood pressure, and improved mood. In regard to your immune system, improved circulation may help the immune system cells transport more efficiently through the body. It is recommended to aim for 3-5 days of at least 30 minutes of exercise to improve overall health. Healthy examples of exercise include walking, running, weightlifting, yoga, hiking, pilates, and swimming.
Managing Stress
Managing stress is a critical component of maintaining a healthy immune system. Depending on the individual, stress can present in a variety of ways including upset stomach, anxiety, headaches, lack of sleep, digestive discomforts, decreased/increased hunger, depression, or fatigue. Research shows that experiencing chronic stress increases both cortisol and inflammation in the body, decreases immune system function, and may increase your risk of illness. Incorporating daily stress management strategies including spending time outside, identifying relaxing activities, and meditation can all be helpful in decreasing stress.
Aging with the Immune System in Mind
As we age, the immune system’s ability to function decreases which contributes to increased risk of infections and chronic diseases. The elderly are more likely to contract infectious diseases which may be correlated to a decrease in our immune boosting T-cells. As you age, consuming a nutrient dense diet full of fresh fruits and vegetables is even more important to prevent micronutrient deficiencies or malnutrition due to common changes in eating habits and hunger cravings.
Improving Immunity with Supplementation
In addition to lifestyle factors, supplementation with certain nutrients can play a role in strengthening the immune system. Nutrients to consider include but are not limited to zinc, vitamin C, vitamin D3/K2, vitamin A, selenium, elderberry, and probiotics. Ready to boost your immune system? We have specifically curated immune boosting bundles for all ages including children, teens, and adults.
Want to see more of this type of content? Sign up for our Essential Membership and get exclusive benefits including professional-quality supplements and targeted supplement curations for your health goals, members-only discounts, educational videos, webinars, live Q&As and much more!
About the Author
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
