Sustainable Nutrition

7 Ways To Support Your Immune System

Written By: Kripa Jalan

7 Ways To Support Your Immune System

We recently lived through an unprecedented time - a once in a 100-year pandemic that threatened economies, government, and healthcare systems. 

To some extent, most individuals became more intentional about their health – in terms of how they nourish their bodies from a physical, mental, emotional, and spiritual perspective.

However, the coronavirus has created the perfect marketing opportunity to pray on consumer’s insecurities and desperation and deliver quick-fix miracle aids that strengthen immunity, overnight – be it pills, powders, or plans.

But Rome wasn’t built in a day – neither is a healthy immune system.

Quite obviously, the average consumer is aware that their immune system is their first line of defense, if trouble comes knocking at their door.

Now, everything from how/what we eat to how we exercise and manage stress impacts our immunity. And if you’re from the school of thought that still believes you need to “Starve a fever and feed a cold”, hold on.

When we’re under the weather, our body needs adequate energy to function, heal and repair. Metabolic rates rise too significantly, in proportion to the increase in body temperature. So, one of the worst things we can do when ill, is to purposefully restrict how much food we’re eating. 

So, how do you know if your immune system is weak?

  • You seem to catch every bug going around (and it takes you forever to recover).
  • You often experience digestive issues.
  • You get weird breakouts or rashes.
  • You can’t seem to lose weight no matter what you do.
  • You wake up feeling tired, despite sleeping enough.

That being said, here are some effective tools to boost your immunity and recover faster:

  1. Take care of your gut: 70% of your immunity lies in the gut. Try incorporating more fermented foods into your diet like kimchi, kefir, and kombucha to help nourish the bacterial balance in your digestive tract. 
  2. Minimize the refined stuff: That includes refined sugar, refined vegetable oils, and refined carbohydrates that exacerbate (and create) inflammation in the body.
  3. Hydrate like there’s no tomorrow: Consuming adequate fluids supports all of your bodies’ functions including the immune system, blood flow and the flushing out of toxins. If you don’t like the taste of water, consider broths and hydrating foods like cucumbers!
  4. Spice up your meals: Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! They have phenomenal antimicrobial properties.
  5. Color your plate: Eat the rainbow for each vegetable/fruit is high in vitamins A,C, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables, peppers, and sweet potatoes. 
  6. Get sufficient sleep: Getting the proper amount of sleep (7-8 hours a night) is vital for the body to rebuild, restore, and keep the immune system healthy. Know that sleep is just as important as anything else on your calendar.
  7. Move with love: Light to moderate movement can help boost the immune system – provided you don’t tax yourself. Avoid overexerting yourself as this will only lower your immune defenses.

Of course, this resource is only intended to identify agents that may boost your immune system. None of these practices are intended to be used in lieu of other recommended treatments. Always consult your physician or healthcare provider prior to initiation. 

The good news is that we can make some pretty easy changes to fix it. Living a healthy lifestyle is the best thing you can do to feel better today.

Ready to get there?

We’re here for you. Check out our medical nutrition therapy program!