Immunity: How to Strengthen Your Immune System

Immunity is a hot topic these days and most of us want to be as healthy as possible to combat illness if we are exposed.

Although vaccination is the most effective way to prevent illness, here are some easy-to-implement ideas to strengthen our immune systems:

WATER

Water is the main component of lymph, a fluid in your circulatory system which carries important infection-fighting immune cells around your body. Being dehydrated slows down the movement of lymph, leading to an impaired immune system.

SLEEP

Important infection-fighting molecules are created while you sleep. Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses.

EXERCISE

Exercise boosts your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body. In addition, the brief rise in body temperature during and right after exercise may prevent bacteria from growing. Exercise also slows down the release of stress hormones which decreases the chance of illness.

REDUCING STRESS

Stress weakens the immune system. When you have that cold that never seems to go away, it’s likely stress that is keeping it from clearing up. Researchers have found that people under stress almost stopped producing immunity-boosting cells, and their infection-fighting T-cells were weakened. See my blogs on reducing stress that go into detail on breathing, yoga, and meditation. Other ways to reduce stress include massage, mindfulness, and practicing gratitude.

IMMUNE-BOOSTING HERBS

I list here herbs that are easy to find in the grocery store and eaten as food.

Basil has been shown to help in inhibiting resistant strains of bacteria that are unable to respond to antibiotics.

Parsley---Research shows that apigenin — an antioxidant in parsley — regulates immune function by reducing inflammation and preventing cellular damage.

Peppermint has been found to have significant antimicrobial and antiviral activities, strong antioxidant and antitumor actions, and some antiallergenic potential.

HEALTHY FOODS

Vitamin C-rich fruits and veggies —Vitamin C helps increase the production of white blood cells which are essential to fighting infections.

Garlic - Garlic’s immune-boosting properties come from a heavy concentration of sulfur-containing compounds, such as allicin, which acts as an antibiotic.

Antioxidant-rich foods — Antioxidants are compounds that help remove free radicals from the body. If free radicals build up, oxidative stress can occur, resulting in cell damage and, possibly, disease. Examples of antioxidant-rich foods are blueberries, dark chocolate, pecans, strawberries, and red cabbage.

Sources:

Apa.org, “Stress Weakens the Immune System”, February 23, 2006

Health.harvard.edu/staying-healthy/how-to-boost-your-immune-system, “How to Boost Your Immune System”, Updated February 15, 2021

Healthline.com, “15 Foods that Boost the Immune System”, April 30th, 2020

HoustonMethodist.org, “5 Ways to Boost Your Immune System” by Katie McCallum, March 23, 2020