Do you need to Boost your Immune System?

We are being bombarded with tips on washing hands, wearing masks and protecting ourselves from the outside to prevent the spread of COVID 19. But did you know there are some things you can be doing, while self-isolating, to build your immune system? Some things to help just in case you are exposed to this dangerous virus?

First, let’s go over some indications that your immune system needs a little support. It’s pretty obvious that if you are the one person you know that is constantly dealing with colds and flues all winter long, that this blog is important for you. But another indication that you may need to keep reading includes slow wound healing. If it takes your body, what feels like forever, to heal bumps, bruises, and scratches, then your immune could use a boost. If you have any autoimmune disorders, you need support, if you have inflammatory issues, allergies, and food sensitivities, you too need immune support.

There are everyday habits and foods we don’t really think about that can suppress our immune system. Some of these may be obvious but others we might not be so aware of. The first thing I want to touch on is smoking. We all know this is not a great habit, but I am also very aware that it’s an addiction and not always possible for people to just straight up quit. If you are a smoker in this current environment, I highly recommend you start increasing your vitamin C. As a smoker you go through quite a bit more vitamin C on a daily average so making sure you are supplementing is important.

Sugar and alcohol are also immune system stressors as well as the artificial sweeteners that some of us rely on to replace sugar. I know that there can be addictions here as well and that these foods are often used to cope with stressful times. I recommend having them in moderation and keeping an eye on how you are adding them to your diet. If you are looking for some natural sweeteners that don’t spike the blood sugar (as much) and are much less processed, I recommend trying monk fruit or stevia leaf. These two options can take some getting used to but with time I promise you won’t taste the difference.

One of the more subtle things we deal with is the chemicals we have in our water. Did you know that chlorine, which many cities have in the water, as well as fluoride (which has been taken out of some city water), can suppress your immune system? It’s not very expensive to invest in a simple water filtration system for your home but it might be especially important for those that already have compromised immune systems. I just want everyone to be aware of these chemicals and do what they can to remove them as needed.

A couple of last lifestyle habits that can help to ensure your immune system is supported are sleep and exercise. Insufficient or poor-quality sleep weakens the body. It doesn’t help the body protect itself or give the body time to heal wounds. It’s important to develop a healthy sleep routine that you follow every night. It’s like a signal to your body that it’s time to wind down and prepare for sleep. Some things you can try are cutting down on fluids and screen time, dim the lights, maybe do a little lite reading or write in a journal to get thoughts out or write a “to-do”  list for the next day, especially if you struggle with falling asleep because your brain just won’t shut off.

The reason exercise is so important to support your immune system is because the majority of your immune defense is housed in your lymph system. This is a vascular system in your body similar to your cardiovascular system but it circulates lymph fluid. One big thing that it lacks, that the cardio system has, is a pump! The lymph fluid is circulated when you move. If you are sedentary 90% of the time, your immune system is also dormant. It’s important to get some movement, get up and walk around, get outside to walk in your yard or around the block. The exercise or movement you include doesn’t have to be strenuous or high intensity, in fact, it’s best to keep it mild to moderate and just get your body moving. If standing and walking aren’t possible you can still get your arms up above your head, move your legs from a sitting position or while lying down as long as you are getting some circulation.

This is a lot to process for one week so next week I will share with you some specific food with specific nutrients that are important for supporting your immune system. By adding these foods you are ensuring your body is getting what it needs to kick COVID to the curb!

Do you want to know more? Are you worried about your immune system? Are you confident that you are doing everything you need to support your immune system? Would you like to know more about how you can begin to get to the root issues holding you back from reaching your health and wellness goals? Let’s chat about how holistic nutrition consulting and health coaching can help you make your own healthy changes so that you can feel your best every single day. I can provide recipes, meal and snack ideas and support changes to transform your health! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  I work with individuals from all over the world individually or in groups so don’t let anything hold you back!