How to Naturally Boost Your Immune System
Phew! What a time to be alive.
With so much going on in the world, I think it’s safe to say some of us are struggling to be the healthiest version of ourselves; whether that’s stress, eating habits, exercise, or even illness. In the midst of all this chaos, we are also receiving a TON of advice and information surrounding health and immunity. When everyone is trying to sell you their next pill, supplement, ebook, or coaching service, it can be hard to sift through the BS and get to the truth - the root cause of our dis-ease.
So, we wanted to share with you a few ways you can NATURALLY improve your health and boost your immunity. Without pills, without artificial substances, and without breaking the bank. You don’t need to buy a million supplements or hire a guru. You are your own guru.
Now, let’s get into it.
1. Use food as medicine.
Both the quantity and quality of the food that we put into our bodies impacts our immune system. A body that’s busy digesting and eliminating toxins from packaged and highly processed food equates to one that has less time and energy available to fight foreign invaders from other sources. Foods that increase inflammation set off the alarm bells of our immune system, and can subsequently make us sick. A few foods known to do this are refined grains and sugars, vegetable oils (especially if they’re hydrogenated), artificial sweeteners/flavors/colorings, and processed meat, among others. What particular foods set off alarm bells is going to be highly individualized, but it’s safe to assume that the aforementioned ones are on that list.
Thankfully, the earth has also gifted us with foods and herbs that do the REVERSE and actually help lower inflammation! These foods include those high in omega 3s (think salmon/fish oils and chia seeds), turmeric, berries, avocado, green tea, and even dark chocolate. Any foods high in antioxidants, polyphenols, and omega 3 fatty acids are great for fighting systemic inflammation by decreasing oxidative stress.
Our Top Picks to incorporate these foods:
Hustle Poké Bowl with Salmon
KEY PLAYERS: salmon, avocado, spinach, & beets
Immunity Shot with Turmeric, Ginger, and Lemon
Santeria Macro Bowl with Seared Salmon
KEY PLAYERS: salmon, avocado, mixed greens, bell pepper
Salt n’ Pepa Juice
2. Increase your intake of vitamins C and D using natural sources.
If you’re reading this in 2021, I’m sure you’ve heard plenty about vitamin C in the past year or so. Vitamin C is a potent antioxidant that can help to defend our cells against free radicals and bolster our immune system. You can take a supplement to increase vitamin C levels, or you could up your intake of vitamin C-rich foods. Think bell peppers, oranges, strawberries, kale, and kiwis! (Using whole food sources also means you get in a whole spectrum of other vitamins and minerals as well; so that’s our top pick ;)
Vitamin D, on the other hand, you may or may not have heard much about. Vitamin D is one of the most underrated vitamins when it comes to both our immunity AND overall health. Especially due to our recent circumstances (re: being locked inside, winter time, delay in outside activities), we are becoming increasingly deficient in vitamin D. At the same time, more and more evidence is coming out about the importance of this nutrient and its role in both respiratory and brain function. What does this mean for us? At a time we desperately need a top notch respiratory system and mental stability, we are being deprived of the very thing that gives them to us - The Sun. We can get a lil Vitamin D naturally from some foods (mushrooms and salmon for example), but it’s not a bad idea to supplement if you are not regularly in the sun and/or live in northern, colder, rainier climates. If you can, it’s best to get outside, take a walk, or come to our Saturday Morning Athletic Club to get your daily dose of Vitamin D + community for the ULTIMATE vitamin D boost!
Raleigh Raw Athletic Club
Sign up here!
3. Don’t neglect your mental health.
Most people would not think of mental health when looking to boost their immunity, but it’s arguably one of the most important aspects of a healthy immune system. When we are stressed, run-down, or unhappy, our body produces an excess of cortisol. If we are chronically over-producing cortisol, this can lead to a wide array of health issues, including:
A weakened immune system
Adrenal fatigue
Negatively impacted gut health
Migraines and body aches
and so much more…
Our body works as an interdependent system in which each part affects the whole. One system goes down, it starts bringing all the others along with it.
If you can’t cut out the source of your stress, a few things you can do to negate the effects are…
Get enough sleep - try for 7-8 hours of quality sleep per night. Try tracking the quantity and quality with an app such as Sleep Cycle. Other ways people like to do this is with an Apple watch or a Whoop strap!
Meditate and/or journal - both of these help you to slow down, increase self-awareness, and identify repetitive, negative thought patterns so you can tackle them head on.
Find a community - in many ways, we are more disconnected from each other than we have ever been. We are social creatures, built for connection. Without it, most of us become stressed, depressed, or anxious (whether we realize it or not). Find a way to connect with others in any way possible. Join book clubs, facebook groups, or get out and get active with friends.
