A healthy immune system is crucial to feeling and looking our best. It is responsible for protecting the body against various infections and disease, and when compromised, we are more vulnerable to getting sick. Our immunity can be increased with good nutrition, moderate exercise, quality sleep, and healthy relationships. Let’s get more specific and look at 5 natural ways we can boost your immune system.
1. Get the D
Vitamin D is an essential nutrient that can boost the body’s natural defenses. It’s known as the sunshine vitamin as the body produces it when the cholesterol in our skin is exposed to sunlight.
All we need is 10-30 minutes in mid-day sun. Because the sun is converting the cholesterol on top of our skin into Vitamin D, it’s best not to wear sunscreen for the first few minutes we are in the sun depending on how sensitive our skin is. For those of us with less melanin, which is a natural sunscreen, we may need to apply sunscreen after only 10 minutes while darker-skinned individuals can possibly go without sunscreen altogether.
We can also eat foods rich in Vitamin D like fatty fish (examples: tuna, mackerel, and salmon), beef liver and egg yolks as a way to supplement Vitamin D production but it will take nearly daily intake of these foods to get high enough levels, so it’s best to eat them as an addition to daily sunlight.
Finally, there is also Vitamin D supplements. Be sure to choose vitamin D3 over vitamin D2 as D2 is less effective at raising Vitamin D levels in the blood.
2. Reduce inflammation
Inflammation is a response of the immune system created by infection and injuries. When we experience redness, warmth, swelling, pain, or stiffness, our body is telling us there is inflammation and is looking for relief.
Some anti-inflammatory foods are tomatoes, olive oil, green leafy vegetables (like spinach, kale, and collards), nuts (like almonds and walnuts), fatty fish (like salmon, mackerel, tuna and sardines), and fruits such as strawberries, blueberries, cherries, and oranges. While other food like soda, fast food and, trans-fat are inflammatory and should be avoided.
CBD oil for inflammation works on the cannabinoid and neurotransmitters receptors that assist in maintaining the homeostasis in the body. It helps the endocannabinoid system mitigate inflammation in the body more effectively and is recommended for pain relief due to inflammation.
3. Deep sleep
There are different phases to sleep and though each is important, deep sleep is the most restorative as it is when our brain waves are the slowest making the body reach its most relaxed state. In order to reach deep sleep, we recommend the following:
- Set a sleeping schedule and observe it keenly. It’s recommended to go to bed by 10pm and wake between 6am-8am.
- Exercise during the day – in the morning sun is best for 30-45 minutes.
- Avoid caffeine and alcohol after the early evening.
- Relegate the bed for sleep or intimacy only – save all other activities, even reading, for when you are not in bed.
- Take a warm bath with Epsom salt and lavender oil before bed.
- If you still can’t fall asleep, try a natural supplement like melatonin.
As the season changes and kids bring germs back from school, keeping our immune system strong is essential to avoiding getting sick. Try these 3 simple, easy, and natural ways to boost your immune system and enjoy the feeling healthy no matter the time of year.