5 things to do today to boost your immune system naturally!
Updated: Apr 21
Hey beautiful people, I hope everyone is staying safe out there on this beautiful Easter weekend.
As coronavirus (COVID-19) has impacted communities around the world, many people have asked me whether there are steps they can take to stay healthy.
Yes, you should be washing your hands, not touching your face, avoiding contact from sick individuals and overall practicing good hygiene. Doing these steps alone can make a HUGE impact on your ability to keep yourself free from viruses, bacteria, and other pathogens.
But that is just part of the equation. There are many things you can do to naturally boost your immune system and these are my top 5.
1. Eat your veggies- Studies show that eating a diet high in veggies will give your immune system a boost but why? The immune system relies on white blood cells that produce antibodies to combat bacteria, viruses, and other nasty invaders. People who consume lots of veggies have been shown to have more white blood cells than their non-veggie eating counterparts. What veggies should you eat? Eat the rainbow. Fill your plate with green, red, yellow, orange, purple and whatever other colors you can find. Doing this on a daily basis will fill your body with tons of vitamins and minerals which in turn will have your immune system running smoothly and your hormones humming.
2. Take Zinc- High doses of zinc have been shown to stigmatically boost your immune system because it is needed for immune cell development and communication plays an important role in inflammatory response. A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia. Take 100-150 mg daily for up to two weeks to boost your immune system naturally and help fight viruses and bugs all year long. After two weeks lower your dose to 25-50 mg per day.
3. Fresh air and sunshine- (Vitamin D)- Getting these needed vitamins each day is just as important as what you eat or drink. Vitamin D is an important fat-soluble vitamin that your body makes from sun exposure. Just 20 minutes per day is all you need to make sure your body is making this important hormone. Vitamin D is necessary for the proper functioning of your immune system, which is your body’s first line of defense against infection and disease. So how can you make sure you are getting adequate amounts of vitamin D? Get enough sun exposure or supplement. When your skin is exposed to sunlight, it makes vitamin from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health and a strong immune system.
4. Eat your antioxidants- Antioxidants found in foods protect your cells from the effects of free radicals and can help reduce an overabundance of inflammation in your body. Eating foods such as organic berries, citrus, leafy greens, goji berries and beets. Studies show antioxidants help neutralize free radicals in our bodies, and this is thought to boost our immune system and overall health.
5. Improve your gut health- Did you know that up to 80% of the cells that make up your immune system live in your gut? You can help your immune system stay strong by giving your gut the right balance of healthy bacteria, and probiotics to nourish and detoxify it on a regular basis. Eating probiotic foods such as Kefir, Kombucha, and probiotic yogurt give your gut the healthy bacteria it needs to stay healthy and strong while eating prebiotics (the food the bacteria eats) in fiber-rich foods such as nuts, seeds, beans and whole grains will keep a good balance and a healthy gut which will boost your immune system naturally.
As you can see there are many things you can do to keep your immune system strong during this time. Even if you are exposed to this virus you can fight it with a strong immune system and a strong mindset. This virus will not win if we are vigilant in protecting ourselves.
Love and Health,