Easily implementable natural ways to boost your immune system.

Our immune system protects us from a multitude of viruses and bacteria. It consists of an interaction of cells, signal substances and tissues. The whole defence against pathogens takes place everywhere in our bodies, a main part is centered in our gut. Your immune system does an impressive job of defending you against these disease-causing microorganisms. But sometimes it fails and you get sick. If the immune system is weakened, our defenses fail and pathogens have an easy time of it. There are many ways to boost your immune system and keep it strong and effective.

Here are some natural ways to boost your immune system.

#1 Getting quality sleep and rest

Numerous studies have shown the benefits of a good night’s sleep, and even found that sound sleep improves immune cells known as T cells.

During sleep our body regenerates, the metabolism is stimulated and stress hormones are lowered. Even a single night with little sleep weakens our immune system. Adults should sleep between seven and nine hours per night. To go to bed early enough and fall asleep relaxed, a good evening routine with some self-care practices can help you. Don’t underestimate the power of sleep and the good it can do to your mind, body and spirit. You deserve to have some really good rest.And even beyond a good night’s sleep is the concept of rest and relaxation. The Spanish perfected this ‘rest’ via the culture of afternoon siesta. Many studies have also shown that a power nap during the day is beneficial in providing a much needed mental and physical break.

#2 Daily movement and lots of fresh air

Any kind of exercise activates the body cells and boosts the immune system. At the same time, you reduce stress and can really work yourself out. Try to find any kind of movement or sport that you enjoy, or even just going for long walks is already super beneficial. Being active outdoors and leading an active lifestyle that prioritizes movement and exercises everyday, even if it is for a few minutes, does even more good for your body – the sun provides you with vitamin D – which is a key-player for your immune system.

#3 Reduce stress levels

Whether at work or privately, in the long run, stress strains your immune system and weakens your defenses. If the stress persists for a long time (like chronic stress), the immune system is suppressed. Both the non-specific and the specific immune defence are impaired. This leads to a higher susceptibility to infections and explains why many people become ill during or after particularly stressful times. Meditation and any kind of self-care is absolutely helpful here.

#4 Building and maintaining a positive mindset

Our feelings play a central position in the functioning of our immune systems. There is even a complete area of science referred to psychoneuroimmunology. Our moods have a profound impact on our white blood cells (immune cells, such as B cells, T cells, natural killer cells, and macrophages). The feelings of stress and social isolation are some of the biggest immune ‘downers’ out there. As you already learned, stress hormones, such as adrenaline and cortisol, weaken the immune function. On the other hand, when we are relaxed and happy, our cells produce serotonin, dopamine, which have a strengthening effect on the immune system. Even in these uncertain times and times of extreme stress, try to see the good, connect with friends and family online and do your best to brighten you mood. Take one day at a time.

#5 Nutrition and hydration

What we eat—or don’t eat—affects our health in more ways that we can imagine.

So let’s EAT THE RAINBOW. Nutrition and gut health plays the central role for your immunity.

A healthy diet is focused on mostly unprocessed wholefoods, meaning vegetables, fruits, whole grains, legumes, nuts and seeds, preferably regional and seasonal and in organic quality. All these foods come not only with an abundance of nutrients and fiber but also secondary plant compounds, like different antioxidants, which protect our cells from harmful free radicals and thus relieve the immune system. A healthy nutrition also includes good hydration and avoiding alcohol, smoking and large amounts of animal products.

#6 Include herbs in your diet

Herbs, medicinal and wild plants contain many important minerals and support the immune system through their antibacterial and antiviral effects. You can simply add them to your meals, smoothies or just have them as a tea blend.

Elderberry

• has powerful immune boosting benefits
• help fight colds, flus, bronchitis, and other upper respiratory ailments
• extremely high in antioxidants and have strong anti-viral properties

Echinacea Root

• stimulates the overall activity of the cells responsible for fighting infection and makes our own immune cells more efficient at attacking bacteria and viruses
• is known to shorten the duration of colds and flus

Astragalus

• strengthen immunity over time and it can be taken for long periods of time
• often combined with echinacea for a short term boost in immunity
• is an adaptogen that is high in antioxidants

Ginger

• antiviral, antimicrobial, and an immune stimulator
• activates T-cells
• decongesting and good for sore throats

Here is a really wonderful recipe for you, that definitely enhances the power of your immune system:

Elderberry herbal tea blend to boost immunity

Preparing this tea is fairly easy

1. Add approximately equal parts of each dried herb and the fresh ginger and simply pour hot water over them.
2. Add some elderberry juice or tincture and enjoy this powerful beverage
3. For a sweetener, you can use Manuka honey, which is another great support, since it contains methylgloxal, the compound thought to be responsible for its immune supportive activity.

{Words and photos by Paula Saalfeld; Instagram: @plantifultaste}

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