It’s that time of year again!!  Flu season is upon us once more.

And it seems our old pal COVID is making a bit of a comeback too.

Now, more than ever, it’s vital we give our immune systems that loving boost they deserve.

But before you start picturing bitter pills, tonics and tedious regimes, let's talk about something we all love:

good food,

quality sleep,

and moments of zen.

Some immune systems are more resistant to infections than others. Studies demonstrate that your lifestyle can affect how well your immune system can protect you from chronic diseases, viruses, and disease-causing pathogens.

Although bolstering immunity can be challenging, various lifestyle and dietary changes can strengthen your body’s defences and fight off harmful disease-causing organisms or pathogens. Diet, age, exercise, stress, and other factors influence your body’s immune response.

All body functions, including the immune system, function well when supported by a healthy lifestyle and protected from environmental stresses. Below are a few strategies to boost your immunity naturally.

Balanced Diet

Research shows that living in poverty puts you at a higher risk of infectious diseases. It is still in debate whether consuming certain foods, including refined sugar intake or processed foods, will adversely impact the immune system; however, micronutrient deficiencies, including iron, copper, beta carotene, and vitamins A, C, E, and B6, do negatively impact your health and immune response.

Supplementation

While supplements cannot replace the nutrients obtained through your diet, supplements can be beneficial for you if you have a deficiency in their diet. Taking supplements with a healthy diet will not necessarily improve your immune system; however, supplements can boost the immune system if deficiencies exist.

Limiting Sugar Intake​​

Consuming high amounts of refined carbohydrates and sugars can increase your likelihood of becoming overweight or obese and, as a result, put you at a higher risk of illness.

Limiting sugar intake can help maintain a healthy weight, reduce inflammation, and lower the risk of chronic health issues like cardiovascular disease and type 2 diabetes. Conditions associated with excessive sugar consumption, like diabetes and obesity, can weaken the immune system. Therefore, with these conditions, it is essential to monitor your sugar intake.

Fermented Foods

Fermented foods can help with fostering a healthy immune system. Fermented foods contain probiotics, which are beneficial bacteria surrounding the digestive tract. Examples of fermented foods include tofu, soybeans, kimchi, natto, yogurt, kefir, and sauerkraut. Probiotic supplements can also replace the consumption of fermented foods, but it is important to consult your doctor when considering starting a supplement.  

Water and Hydration

Staying hydrated and drinking water is important for your immune health. Water contains no sugar, additives, or unhealthy calories; there you must drink plenty of water to benefit the body and improve overall health.

Dehydration can result in physical symptoms such as headaches, digestion problems, disturbances in mood, decreased focus, and impaired kidney and heart function.

The consequences of dehydration can make your body more susceptible to illness. Water is crucial to the body because lymph and blood require water to circulate the immune cells.

Regular Exercise

Regular exercise is a significant component of healthy living because it has many benefits for your body. Physical activity can help you maintain a healthy weight, improve blood pressure and cardiovascular health, and protect you against many diseases. Yoga and QiGong are easy relaxing ways to exercise.

Healthy Sleep Patterns

Sleep is critical for a well-functioning and balanced immune system. Poor or inadequate sleep can make your body more susceptible to illnesses and weakens the immune system. If you sleep less than seven hours every night, you are more vulnerable to viral infections and colds.

Inadequate sleep can increase the chance of viral infections because poor sleep results in lower natural killer cell activity. This results in a higher risk of viral infections and cancer, inflammatory cytokines, antibody production, and increased risk of metabolic disorders and cardiovascular diseases, all of which perpetuate the cycle of infection.

Limited Alcohol Consumption and Smoking

Alcohol can impair the body’s defence against infections and can result in organ damage, hindering tissue injury recovery. Similarly, if you smoke, your body’s immune defences are lowered, and you are at a higher risk of disease. Therefore, it is critical that you avoid excessive alcohol use, limit your alcohol consumption and smoking.