How to Naturally Boost Your Immune System
What is the first thought that comes to mind when you think of your immune system? Do you think of a powerful composition of cells, tissues, and organs that fight off any potentially dangerous substances, or
do you think of a weak, barely functioning part of your body?
Your ability to fight off bacteria, infection, fungi, parasites, and even cancer is determined by how well
your immune system works. The experience isn’t the same for everyone, and that becomes increasingly apparent when you find yourself seeking out help to improve it.
If you find yourself struggling to improve your immune system’s functionality, you’re in the right place! There are many natural, holistic ways to go about this. Whether it’s eating nutrient-rich foods, dabbling in the usage of essential oils, or making healthy lifestyle changes, this article will cover each of these options to ensure you are doing what’s best for your body.
Beneficial Foods for your Immune System
A well-balanced diet is essential to your overall health. Although, some foods are better than others when it comes to supporting your immune system. These next 8 foods, spices, and beverages are all
viable options to add to your grocery list for the next time you go shopping:
1- Broccoli
While broccoli is not everyone’s favorite, it’s packed full of vitamins A, C, and E, with fiber and other antioxidants too! The key is not to cook it as little as possible – it may sound gross, but eating it raw would also be great– as it preserves its potency. However, if you’re not up for eating raw broccoli,
steaming it has proven to be the greatest method to maintain the most nutrients as possible in the veggie. You can eat it for any occasion, such as a small snack or with a meal.
2- Mushrooms
These superfoods naturally contain beta-glucans, known to stimulate the immune system. The most common types of mushrooms known for this are shiitake, maitake, and lion’s mane mushrooms. Adding them to a meal or using a powder version in any beverage is a great way to give your system a boost!
3- Spinach
While it seems to be known for being child-repellent, spinach contains vitamin C, many antioxidants, and beta carotene, which are all components that assist our immune system in battling infection. Like broccoli, it is the healthiest when steamed. Light cooking also makes it simpler to absorb vitamin A and permits other nutrients’ release as well. If you’re ever in doubt of what to use spinach for, there are plenty of recipes online to help you incorporate it into your meals!
4- Sweet Potatoes
Sweet potatoes, like spinach, contain beta-carotene. This is converted to vitamin A in your body, which effectively removes free radicals. This strengthens the immune system and possibly slows down the
aging process. Plus, because of its sweet taste (hence the name), you can use sweet potatoes in desserts too. Healthy does not have to mean boring!
5- Ginger
After becoming sick, many turn to ginger as a remedy. It has been shown to lower inflammation, which is why it is most used to lessen the severity of sore throats and inflammatory disorders. Ginger can also
alleviate nausea, may help relieve chronic discomfort, and lower cholesterol levels. With so many healing qualities, there’s no wonder as to why ginger is used so often; it’s a wonderful ally for your immune system.
6- Garlic
Garlic is a universal ingredient; it is used and loved nearly everywhere on the planet. Not only does it bring taste to otherwise potentially bland foods, but it has also been known and appreciated for its ability to combat illnesses for centuries. For example, it may assist in preventing artery hardening, and there is some evidence that it can help decrease blood pressure. The immune-boosting benefits of garlic appear to be contributed to a high quantity of sulfur-containing substances, which are necessary to protect your body from cell damage.
7- Black or Green Tea
EGCG, or epigallocatechin gallate, has been shown in trials to improve the immune system’s function.
This is found abundant in both black and green tea, but much of the EGCG in black tea is destroyed during the fermenting process. Green tea though, because of its steaming process, preserves its levels.
Green tea is also high in L-theanine, an amino acid. Animo acids are essential to our immune system (and overall health) and prevent infections.
8- Poultry (ex. chicken or turkey)
Last but certainly not least, poultry. As it turns out, there is a very good reason as to why chicken noodle soup is a popular go-to meal for a sick day. Poultry contains important vitamins, such as vitamin B-6,
which a third of your recommended intake of is in one serving.
Vitamin B-6 is important because it protects the body from the negative effects of stress and inflammation. Keep in mind that the less stress and inflammation your body endure, the better your immune system will be, though. In addition to that, the ingredients in soup broth can settle your stomach and quicken the healing process.
And with that, those were the 8 best foods for your immune system. If none of these are already a part of your diet, not to worry! It’s never too late to start.
Essential Oils for the Immune System
Essential oils, which are liquidated plant extracts, are extremely popular right now, and for good reason!
They can come from a multitude of plant-related origins, including flowers, leaves, and bark, to name a few. Aromatherapy, which is what essential oils are so popular for, often involves inhaling essential oils
or applying a diluted solution to the skin. They are utilized for a range of things, including sleep promotion, stress reduction, and pain relief.
Essential oils are extremely complicated compounds. A single essential oil, for instance, can have up to 400 distinct components. Among these many chemicals, some may have a wide range of physiological effects, one of the effects being a change in the immune system’s behavior. These changes could include
anything from boosting specific immune system elements, enhancing the activity of specific immune system cells, and to interfering with inflammation-related pathways. In other words, essential oils have
a definite positive effect on the immune system.
Learn More About Essential Oils Here
These are the most popular essential oils for boosting and supporting the immune system:
1- Tea tree
As the name implies, tea tree essential oil is extracted from the tea tree’s leaves. It has loads of anti-inflammatory components, which is greatly beneficial as inflammation is believed to be the root of many modern illnesses. Tea tree oil has long been used to treat many ailments, like respiratory infections and skin problems; it is a popular ingredient in facial toners and cleansers. For this, if you’re looking to give your skin a boost along with your immune system, tea tree oil may be the solution you’re looking for!
2- Lavender
Lavender essential oil is extracted from lavender plants; like the other oils listed, contain anti- inflammatory components, along with antibacterial and anti-stress components. Throughout many
years, it has been used to relieve anxiety, induce sleep, and treat skin problems; however, lavender is not a favorable smell to some, so it really depends on the person.
Although, considering that chronic stress, inflammation, and bacteria are leading causes of many modern-day illnesses, it is no wonder lavender is a popular remedy.
3- Eucalyptus
This essential oil is derived from the eucalyptus tree’s leaves, and alongside anti-inflammatory effects, it has antioxidant effects. Like tea tree oil, it has been widely used to alleviate coughs and infections
affecting the respiratory system. It may also aid in the reduction of inflammation, which is beneficial for the immune system and overall health.
Essential oils are affordable and can be purchased at any grocery store, pharmacy, or big stores. When using essential oils, always make sure that the product is properly diluted before applying it to your skin!
Healthy Lifestyle Changes to Support the Immune System
Although as of right now there is no proven direct link between lifestyle and immune function, making healthy lifestyle choices each day and maintaining overall health can help your immune system function
at its best.
The best way to naturally keep your immune system functioning adequately is to follow general wellness tips. When your body is shielded against environmental antigens and strengthened by healthy-living practices, every system in your body performs better.
Sometimes it’s difficult to maintain all of these, but here are some guidelines to living a healthier lifestyle:
1- Don’t smoke and refrain from drinking alcohol. If drinking is such a loss, drink only in moderation.
Also, be sure to hydrate before, during, and after consuming any alcoholic beverage.
2- Eat a nutrient-rich diet with an ample number of fruits and vegetables. First and foremost, a healthy immune system depends on consistent nutrition. If you are not receiving all the nutrients you need, either due to an allergy or a dietary choice, consider consulting your primary care physician. A certain supplement or vitamin may be recommended depending on the issue.
3- Exercise regularly. Exercising has so many benefits for both your physical and mental health, whether it is maintaining your happiness or keeping you in shape.
4- Maintain a healthy weight. Being overweight can lead to inflammation, which is the root of many modern illnesses, while being underweight can weaken the immune system.
5- Sleep 7 to 8 hours each night. Sleep is vital to our bodies’ self-regulation and not getting enough rest can lead to a weakened immune system.
6- Wash your hands frequently. Your natural oils are not enough to keep you safe from germs.
7- Try your best to minimize stress. Disconnect from screens for a designated time per day to engage in a mindfulness activity, such as journaling, breathing exercises, yoga, meditation, or any other hobby you like to partake in!
8- Make sure to be up to date on all your required vaccinations. Contrary to many conspiracies, vaccines prepare your immune system to combat infections before they have a chance to take root in your body.
Conclusion
Despite many products claiming to be able to boost your immune system’s effectiveness immediately by using it alone, it is not a sustainable nor feasible route. Only using an expensive product without making progress in any other fields is not only futile, but useless. To truly take care of your immune system and make sure that it takes great care of you back, you need to take a natural approach to your health.
Hopefully through these suggestions and resources, you have been able to learn more natural ways to boost your immune system. Having retained all this information, you are now better equipped to tackle the journey of improving yourself. It is that way that you can help yourself feel your absolute best!
Even if you’re not able to try any of the new food or essential oil suggestions, following the general tips on healthy living will improve your health by a lot.
If you have gotten this far, thank you for reading, and if you want to learn more about natural, holistic living, make sure to subscribe to this blog and check out similar posts. You may be able to help yourself in many more ways! 😀
P.S – Neither the information in this article nor its interpretation should be regarded as medical advice. Make your doctor aware of your desire to add some natural treatments to your protocol and ask for their opinion.
Sources
https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html
https://pubmed.ncbi.nlm.nih.gov/31193280/
https://pubmed.ncbi.nlm.nih.gov/29868016/
https://pubmed.ncbi.nlm.nih.gov/31963293/
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