It can be a struggle to build up your immune system once you wear it down, I’ve experienced it myself. Which is why I decided to share some of the tips I found, that will make this easier on you.
I used to be the one. The one who never gets sick. The one who hands out tissues and gets to say obnoxious things like, ‘Oh, don’t worry I never get sick’. And then, my immune system decided I was having it a bit too good.. and said see you later, girl.
Maybe it was the lack of exercise. Or the food I (didn’t) eat. Maybe it was stress. Or maybe it was all of that combined. Whatever it was, the damage was done and all I could do was throw a pity party for myself as I bought the 103rd box of tissues and boiled my 1000th cup of tea. Other than becoming an expert tea maker, this rapid shift in my health made me really reevaluate all the other parts of my life. How did this happen without me even noticing? What could I do to fix things now?
Here’s the top 5 things I changed to boost my immune system:
Maintaining a regular exercising schedule, will not just prove good for your health and body, but it’s also great for your immune system! The way your immune system responds to exercise is by producing more blood cells that attack bacterial invaders. With making your exercise a routine and doing it regularly, you will ensure long lasting results. Not to mention being physically active will flush bacteria out of the lungs and airway which would help clear out any cold that might be brewing. Use your Leaf to track your daily activity, and make sure you are being active enough.
Food that boosts your immune system
First and foremost, it’s all about nutrition! Your body draws valuable nutrients from food and drinks that help boost and improve your immune system. Maybe you didn’t go out of your way to include these in your menu, but there’s no time like now! You can boost your immune system by finding some creative ways to incorporate the following foods in your daily diet:
And other similar vegetables are not just rich in antioxidant vitamins, but they’re actually a real superfood! Due to a compound called DIM (3,3'-diindolylmethane) it improves the functionality of your immune system and how you body battles viruses! DIM has actually been proven to stop the growth of cancer cells in animal studies. Now if that make you eating more broccoli… the fact that it’s simple to prepare and delicious should!
Rich in vitamin C, beta carotene and antioxidants, spinach is perfect to enhance the infection-fighting part of our immune system. When preparing it, it’s best to only lightly cook it on order to retain all the nutrients, or even make it into a salad.
Maybe you’re already familiar with ginger and it's already your go-to when you start having the sniffles. It can help reduce a sore throat, decrease inflammation, and can even decrease some chronic pain. Naturally, it’s an amazing immunity boost. The flavor might not be in everyone’s taste, but the benefits are worth it.
Happy gut, happy… immune system? Yogurt is full of vitamins and proteins that your gut will be taking your for, but better yet it’s a source of lactobacillus which is a probiotic that helps fight off the bad guys and gives your system that perfect health boost.
Packed with flavonoids and epigallocatechin gallate (EGCG), which are types of antioxidant, green tea is a master in boosting your immune system. If you’re not used to drinking this particular tea, you can always start off with a hybrid. Green tea and mint. Green tea and jasmine. You can’t go wrong no matter what you choose!
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Don’t let your stress consume you.
Stress will damage your immune system by raising your blood pressure, as well as damage your cardiovascular health all together. What that means is that being exposed to daily stress repeatedly can cause a dysregulation in your immune system and might increase the likelihood of you catching an illness, even in people who are overall healthy. When you feel a wave of stress or anxiety coming over you take a break. Just relax for a little bit. Do a meditation from your Bellabeat app - or if you don’t like to do guided meditations, try one of our non-guided ones and relax with ambient sounds or binaural beats. Maybe meditation isn’t your favorite way to de-stress, so try doing a sport. Running or martial arts are an excellent way to get rid of extra stress. Or try a coloring book. Or maybe just take 10 minutes to yourself and listen to your favorite soothing music. Give some of this a try, it might just work for you!
Getting enough sleep.
I, personally, have a continuous struggle between going out into the world or bonding with my bed. Usually this ends with me leaving the bed, often without having had enough sleep, wherein comes the problem. Repeatedly getting less sleep than your body needs, will damage your immune system and make you more likely to get sick. Use your Leaf silent Alarms to remind yourself to go to sleep earlier. It might not be something you can do every day, but try to get enough sleep at least 4 out of the 7 days of the week. It gets easier once you build up a routine!
Don’t isolate yourself.
Sometimes it might feel like loneliness is an illness all for itself. But did you know that being lonely might affect your immune system? Being isolated can actually affect the production of antiviral proteins and reduce the body’s ability to fight infections. So while I can definitely understand that sometimes cuddling with your blanket seems like the best company(or is that just me?), try to include your loved ones in your life as much as you can. Don’t hesitate to invite them places, even if it’s just doing some errands together, after all, it’s good for your health and theirs! Who needs a better excuse?