Healthy Lifestyle Tips to Boost Immunity
by Peter Bua on July 03, 2020
Immune system support has been top of mind for many of us over the last couple of months. The good news is that there is plenty you can do to boost your immune system. From supplements to sleeping and everything in between, we’re sharing healthy lifestyle tips that support immunity.
Vitamin C is one of the most well-known vitamins that support your immune system. How does vitamin C boost immunity? Vitamin C encourages the production of white blood cells, which helps protect the body against infection. Vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules such as free radicals.
Vitamin C has many amazing benefits. You can learn more here.
A Healthy Diet
One of the best things you can do for your immune system is to maintain a healthy diet. A healthy diet provides many benefits, and one of them is immune support. This means we need to make sure we’re eating everything our body requires for macronutrients, vitamins, and minerals. This includes vitamin C and D, as well as B6, B12 and folate, zinc, copper, iron, and selenium, as well as essential amino and essential fatty acids. This allows for our immune system to receive enough energy to make immune cells, which act as building blocks, and allows our enzymes, which need vitamins and minerals, to work effectively.
Research has found that people who are deficient in one or more nutrients are generally more susceptible to infections, and these infections are more severe and last longer. Make sure you are getting plenty of these valuable nutrients by eating a diet rich in fruits and vegetables!
Vitamin D has become very popular when discussing immune system support. Recent studies show that vitamin D has a positive impact on our immune systems. Vitamin D tempers damaging inflammatory response of some white blood cells and boost immune cells’ production of microbe fighting proteins. Research has also shown taking Vitamin D can boost your immune system to fight off respiratory infections. It can be especially beneficial to take Vitamin D during cold and flu season as we do not spend as much time outside, thus limiting our own body’s Vitamin D production. Taking a vitamin D supplement is a great way to get all of the vitamin D, your body needs to support your immune system.
Lack of sleep can impact your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect your ability to recover if you do become ill. Additionally, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. Long term lack of sleep also increases your risk of obesity, diabetes, and cardiovascular disease.
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Regular exercise benefits your immune system in many ways. It can increase blood flow, help clear bacteria out of your airways, strengthen antibodies to help fight infection, and reduce stress hormones. Regular exercise can also reduce inflammation allowing the immune system to perform better as chronic inflammation can slow down the immune system.
A 2019 scientific review found that moderate-intensity exercise is linked to lower rates of upper respiratory infections. Stress Reduction-Scientists have also found that regular participation in aerobic exercise decreases overall tension levels, elevates and stabilizes mood, improves sleep, and improves self-esteem. Exercise lowers your body’s stress hormones and releases endorphins.
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