5 ways to boost your immune system & how to implement them (some might surprise you!)
written by Jasmine Irven
Looking to improve your immune system? While there is still controversy around terms like “boosting your immune,” as someone who believes wholeheartedly in an alternative approach to life and well-being, there’s no doubt in my mind that by incorporating more healthful habits and practises into our daily life, we can naturally keep our immune system strong and healthy.
Every part of our body functions better when we give it proper nourishment, protect it from environmental toxins and pollutants, and support it with healthy-living and self care strategies, and in my mind our immune system is no different.
Overwork, multiple stresses, and lack of rest, exercise, and sleep, tend to deplete our energies, strength, and ability to defend ourselves, leaving us more vulnerable to viruses, environmental pollutants, and toxins in our everyday life.
This post focuses on 5 main areas which I believe hold the potential for the greatest impact, and suggestions on how to better support these areas in your daily life.
While many of these suggestions may seem like “common sense” - I invite you to sit and get really honest with yourself, noting where you’re doing really well, and where you could use some improvement.
how to implement these changes
If this list feels overwhelming, please know that I’m not suggesting you overhaul your lifestyle overnight. This list is about providing a general overview of different areas we all deserve to make improvements.
Everyone is different, everyone’s life is different, and therefore where everyone needs to focus their time for the most impact will be different.
So, rather than trying to tackle everything at once and inevitably failing after a couple days, I implore you take a different approach: pick 1-2 areas where you feel you need the most support, and look at how you can begin shifting your daily habits and choices in a way that better supports the direction you want to go in.
Habits are small decisions you make and actions you perform every day; what you do repeatedly ultimately forms the person you are and the things you believe, and when you learn to transform your habits, you can transform your life (James Clear, on Habits).
So, start small. Make meaningful changes in the areas you truly want to see the most change. Repeat these actions consistently, and then add on as you see fit.
reduce body stressors
Unfortunately, our daily lives are full of environmental stressors which can hinder our ability to heal and thrive. When the body is overloaded with toxins, it cannot eliminate them properly and cellular function is reduced.
How can we expect our bodies to fight off additional viruses when it’s already overwhelmed with the toxins in our natural environment?!
While there are a number of things we don’t always have control over (air and water pollutants, dyes and paints, heavy metals, pesticides and insecticides, etc.), there are also a number we can control, and if we can work on reducing these stressors wherever possible, we can reduce our toxic burden and minimize overall impact.
Inflammatory foods: the typical Western diet heavily favours processed foods which are high in sugar, trans fats, chemicals, and salts - all of which can cause inflammation, and contribute to toxin build up in the body. When processed foods weaken the immune, the system is less effective at responding to viral infections. Other foods to avoid: dairy, hydrogenated vegetable oils, gluten (for some), and sugar substitutes. Use this time to find alternatives, cut out any major offenders, and plan your meals to offer a chance for your body to reset.
Alcohol: alcohol is an added body stressor as it’s an inflammatory agent and an immune suppressor. It can deplete the body’s energy and nutrients, impair sleep, and cause dehydration. Instead choose an herbal tea, or soda water with lime.
Caffeine: maybe the most challenging one on this list! Caffeine is a crutch for so many of us (including me), and can be difficult to remove from our diet. While I love a good cup of coffee, I also know that overconsumption is linked to inflammation, lack of energy and/or adrenal fatigue, lower sleep quality, and dehydration. Caffeine is an artificial energy source. Take some time to cultivate the more sustainable energy sources in your life instead, and if you’re still craving a warm drink, opt for a comforting matcha or turmeric latte, an elixir, or an herbal tea.
Let me be clear, it’s not about not having these, it’s about being more aware of the impact they’re having on your body, and being mindful of your consumption.
focus on nourishment
As much as I think there are definitely things we need to cut out in our daily life for optimum health, I like to put even more focus on what we can add in.
The principle of crowding out explains that when you focus on nourishing your body through nutrient-dense food and proper hydration, there’s often little room left for the more harmful and inflammatory foods and substances! Here are a few key areas of focus:
Hydration: we all know the importance of drinking water, but odds are we aren’t drinking enough. Water is soooo important in flushing waste and toxins from our body, helping with nutrient absorption, increasing energy, and fighting off illness. There’s literally nothing not to like about it! If you get bored with plain water, experiment with infused waters: adding lemon, cucumber, mint leaves, or berries!
Whole foods: in addition to avoiding inflammatory and processed foods, focus on choosing foods that promote optimal immune function. A whole food diet is considered the most healthful choice. Whole foods are those found in nature; those made from one ingredient - not a long list of ingredients you can’t pronounce. Consuming nourishing whole foods restores digestive balance, leading to better nutrient absorption (preventing nutrient deficiencies), and reduces inflammation. Ensure you’re consuming a variety of foods to get the range of vitamins and minerals your body needs, and put an emphasis on fibre intake which can help clean your gut, and clear out toxins.
Anti-inflammatory foods: if you focus on consuming a variety of whole foods, your health will greatly improve. However, if you’re looking for specific foods known to build your defences against viruses, consider how you can include more anti-inflammatory foods and spices in your diet: garlic, ginger, ginseng, turmeric, cinnamon, cayenne, black pepper, clean protein like quinoa, chickpeas, hemp seeds and chia seeds, mushrooms, healthy fats like avocados, berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens like kale and spinach.
Embrace good bacteria: your gut contains both good & bad types of bacteria. For better overall health, and specifically when looking to improve immune function, we need to focus on adding to and strengthening this good bacteria! Consider how you can increase intake of pre and probiotics in your diet. The difference? Prebiotics feed beneficial bacterial colonies, helping to increase the number of desirable bacteria in our digestive systems. Prebiotic fiber is the non-digestible part of foods like onions and garlic, Jerusalem artichoke, the skin of apples, and chicory root - foods that go through the small intestine undigested and are fermented when they reach the large colon. On the other hand, probiotics in the digestive tract can help strengthen the gut’s barrier function (blocking the passage of harmful entities). These are live beneficial bacteria naturally created by the process of fermentation in foods like yogurt, sauerkraut, miso soup and kimchi.
Supplements: when you can, opting for foods high in vital nutrients like vitamins A (sweet potato, squash, kale, carrots), C (oranges, peppers, leafy greens), B complex (legumes and leafy greens), and D (mushrooms) as well as minerals like zinc (pumpkin seeds, beans, lentils), is the best way to prevent deficiency. However, when deficiency may be an issue in the face of poor digestion and assimilation, or depletion due to environmental toxins and/or the effects of stress, additional supplements may be a good idea. Be sure to talk to your healthcare professional to see which (if any) may be right for you.
upgrade your hygienic practises
Maybe one of the most basic areas of focus, but something that holds so much importance when it comes to protecting yourself and your loved ones from viruses and/or bacteria. Some simple practises you should consider putting even more effort into to strengthen your immune:
Brush and floss: although hopefully already a habit, improving your oral hygiene practises with more natural options, as well as brushing more regularly, can help reduce bacteria overgrowth in the mouth, bacterial infections, and inflammation, all of which burden the body.
Shower: showering is a great way not only to cleanse, but to improve your energy. I love to use showers as a mini reset in the day! If you’re looking to upgrade this ritual in your daily life, try having an essential oil shower.
Wash your hands: germs spread from other people and surfaces when you touch your eyes, nose, and mouth with unwashed hands, touch contaminated surfaces or objects, eat or prep food with unwashed hands, etc. We’ve always known the importance of hand washing, but after the covid-19 pandemic I doubt we’ll ever see things the same again! Wet your hands with clean running water, turn off the tap and lather your hands (everywhere), scrub your hands for at least 20 seconds, rinse your hands well under clean water. Use an alcohol-based hand sanitizer that contains at least 60% alcohol, only if water and soap are not available.
Sanitize surfaces regularly: your counters, electronics (especially your cellphone), your desk, your bathroom, etc., all need a regular, good cleaning, to prevent the spread of germs. However, it’s also worth noting that there may be such a thing as over-sanitizing too.
reduce and manage your stress
When you have too much to do, too little time, or too little support, it’s easy to feel overwhelmed and stressed.
Stress responses, and intense emotional and psychological experiences can weaken immune function, and make it harder to cope with normal life.
Our bodies are meant to deal with stress for small periods of time, and stress is actually beneficial in times of crisis when we are in danger and need a boost of adrenaline or sharpened senses.
But in today’s world of constantly being “on”, this low level stress is almost constant in the back of our minds ruminating on the past or worrying about the future, and resulting in chronic stress which can take a huge emotional and physical toll. So, ask yourself, what you can do to help relieve some of this stress?
Here are a couple suggestions:
Self care: ask yourself what you can do that helps you to physiologically relax. When stress is present, self-care can often get pushed to the side, even though it’s really the time it should be nourished the most! Practising self care can help you to feel better, boost your energy, and provide clarity on what matters most. Some ideas for practising self-care during stressful times include: saying no to things that don’t nourish your soul or are taking up too much of your time, setting boundaries in unhealthy relationships, checking in with yourself, asking for help, or taking a break to get a massage, have a bath, or take a walk in nature.
Sleep: lack of sleep not only directly weakens our immune system and makes us more vulnerable to viruses and bacterial infections, but it is also directly linked to higher stress levels. The way we feel when we’re awake depends in part on our quality of sleep, because of all of the work our bodies do while we sleep! Sleep energizes us, gives our body time to clear toxins, and improves our mental, emotional, and physical health. So, consider the ways you can improve your sleep hygiene: avoid caffeine after 12pm, implement a bedtime routine and a morning routine, ensure you have the proper environment to sleep in, shut off electronics a minimum of 1 hour before bed, or journal to empty your mind of anything that may be keeping you awake.
Practise mindfulness: we are habitual creatures, and our minds often become stuck in negative pattern loops ruminating on the past, or worrying about the future. Mindfulness is the practise of purposely focusing your attention on the present moment, and accepting it without judgement. Mindfulness helps us to reprogram the negative neural pathways that have been created, allowing us to take note of what’s happening in our mind, rather than just letting it occur automatically. Take 10-15 minutes to sit with yourself, focusing on your breath, continuing to bring your attention back to your breath when you notice your mind wandering. Notice anything that comes up and observe it with an open mind.
Journaling: journaling is simply another way to connect and have a relationship with what’s going on in your mind. Journaling helps you to boost your mood, enhance your sense of well-being, process difficult events or emotions, manage stress, and accept emotions. Whether you’re completing a brain dump to get more clarity on what’s going on in your mind and provide some mental space, using journal prompts to get to know yourself better, or using your notebook as a way to organize your dreams, thoughts, and goals, journaling is an extremely beneficial practise to cultivate to reduce stress and improve your mood.
Let fresh air in: nature is a natural stress reliever. Take time to connect with nature, whether it’s opening the windows to let some clean, fresh air in, bringing more plants into your home, sitting on your patio to slowly sip a cup of tea, or taking a walk outside.
Exercise: simply moving your body has immediate benefits, as well as long-term protective effects. Movement promotes the release of neurochemicals like endorphins, serotonin, and dopamine that help boost your mood and help you relax, while reducing the activity of hormones like adrenaline and cortisol, which promote feelings of anxiety and tension. Consider what type of movement you actually enjoy doing, so it doesn’t feel like a chore: going to a yoga class or trying an at-home video, going on a bike ride, kayaking, swimming, dancing around your house, taking the stairs, jumping rope, hoola hooping, or whatever other form of movement speaks to you.
Check out other ways to naturally stimulate positive energy and reduce stress in our blog post 19 ways to raise your vibration.
cultivate community & connection
Humans flourish and grow as a community; we are social beings and like to share our feelings, happiness, and sorrows with friends and relatives.
Studies continue to show the benefits of community and connection on both our mental and physical health, and specifically related to immunity, “poor quality and low quantity of social ties have been associated with inflammatory biomarkers and impaired immune function.”
So, focus on cultivating your relationships:
Call a loved one
Text a friend to tell them you care
Have a video call with friends and family
Cook or share a meal with someone
Watch a movie with someone you love
Connect with new people online or in person
Volunteer at a community event
Smile
Make eye contact
Schedule quality time together
Be authentic
Be present & focused
Be curious and ask questions
final thoughts
The bottom line: take care of yourself. Your productivity, relationships, happiness, stress levels, creativity, and physical & mental health, depend on how well you’re able to cultivate the most important and fundamental aspects of self-care.
I’ll say it again, every part of our body functions better when we give it proper nourishment, protect it from environmental toxins and pollutants, and support it with healthy-living and self care strategies, and in my mind our immune system is no different.
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
