Quick And Easy Ways To Strengthen Your Immune System
Learning how to take care of yourself and strengthen your immune system is more important than ever. So to help you guys stay healthy, we’ve curated a list of things you can do to nourish your body. From superfoods that help ward off harmful bacteria to yoga poses that encourage healthy blood flow, here’s how to boost your immunity from home.
1. Get Your Daily Dose of Vitamin D
Even though you’re spending your days inside, it’s still important to get your daily dose of vitamin D by stepping into the sunshine. Vitamin D, aka the sunshine vitamin, is essential for growth and bone health. However, most importantly it helps fight disease, and reduces the likelihood of developing the flu, according to 2010 research in the American Journal Of Clinical Nutrition. To produce vitamin D, your body just needs to be exposed to sunlight; if you can’t get outside safely, sit on your balcony or next to a window for at least ten minutes a day. If you don’t have access to natural sunlight, consider taking vitamin D supplements.
2. Get a Good Night’s Sleep
One of the best things you can do to strengthen your immune system is to get a good night’s sleep. It sounds simple, but when we’re tired our body is less equipped to fight illness. Plus, when we’re sleep-deprived, our number of infection-fighting antibodies are reduced, so it takes longer to recover. The optimal amount of sleep for most adults is eight hours. Sleep experts also recommend going to sleep and waking up around the same time each day as it allows you to enter a deeper sleep state.
3. Eat Vitamin C-Rich Food
While most of us are aware that vitamin C is good for our health, few people know why. One of the most poignant benefits is that vitamin C helps strengthen your immune system as it promotes healthy cellular functions of both the innate and adaptive immune systems. As an antioxidant, it also helps fight free radicals, which is believed to help delay the onset of disease. Another bonus: it also majorly ups your glow game! So make sure you’re eating plenty of vitamin C-rich fruits including oranges, kiwis, and lemon, as well as vegetables like broccoli, cauliflower, and Brussel sprouts.
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4. Load-Up on Probiotics
Over the past two years, the beauty world has become obsessed with probiotics and their glow-enhancing properties. But they’re also great immune boosters as they encourage the growth of antibodies, which help fight bacteria and toxins. They also aid in nutrient absorption, helping your body access essential vitamins in order to stay healthy. To guarantee your daily intake of probiotics, eat probiotic-rich foods like yogurt, kimchi, miso, and kefir. You can also take probiotic supplements like the Physician’s Choice 60 Billion Probiotic with Prebiotic Fiber Blend, $22. Our new favorites are the Hum Nutrition Skin Heroes Pre + Probiotics, $40, which are designed to nurture the gut and skin, and have really helped to improve our acne-prone skin.
5. Practice Yoga
Believe it or not, yoga is also proven to boost immunity as different poses will help stimulate various organs within the body. For example, the cobra pose will help activate the thymus, an organ that’s responsible for the growth of T-Cells, which trigger your body’s response to a cold or flu. Another helpful pose is called viparita Karani, which is when you rest your legs on the wall with your back flat on the floor and your arms outstretched: This pose helps ground the nervous system, thereby boosting immunity by lowering stress levels in the body.
6. Drink Immune Boosting Drinks
We like to start each day with an immune-boosting drink to help our body fight harmful bacteria and other viruses. We try to throw in as many healthy ingredients we can find in our kitchen. Our faves include honey, ginger, garlic, lemon, and apple cider vinegar – all known immune boosters. As well as spices like cayenne pepper, turmeric, and black pepper: Turmeric increases your body’s immunity, black pepper is anti-inflammatory, anti-bacterial, and even has fever-reducing properties, and cayenne pepper is a powerful antioxidant and a rich source of vitamin A, which is proven to boost your body’s immunity.
Here’s our potent recipe for debloating, immune-boosting, and kick-starting your metabolism:
- 1 tablespoon of manuka honey
- 1 tablespoon organic apple cider vinegar
- 1 tablespoon hot water
- Juice of 1 lemon
- Juice of 1 navel orange
- 1-2 cloves garlic
- 1 teaspoon of fresh ginger
- Pinch of cayenne pepper
- Pinch of real sea salt
- 1/4 teaspoon turmeric
- Pinch of back pepper
Start by crushing the garlic or chopping it into thin slices and leave it for 10 minutes to rest. This will help activate the enzymes and maximize the benefits! Next, whisk together the water, honey, and turmeric until it’s blended together. Add the remaining herbs and enjoy/ knock it back quickly! Side note: it’s also great at combatting bloating!
What do you guys do to stay healthy? Let us know in the comments below.