Boosting Autoimmune Health

There are several functional ways to boosting immune health and support a strong immune system. Here are some strategies you can implement:

We can start by eating a balanced and nutritious diet. Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods will provide you with essential vitamins, minerals, antioxidants, and phytochemicals that support immune function. 

Another way we can boost our immune health is to incorporate physical activity into our daily schedules. Engaging in regular physical activity can help improve your immune system by promoting circulation and increasing the production of immune cells. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.

Quality sleep is crucial for immune health. Lack of sleep can impair your immune response, making you more susceptible to infections. Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine. Eliminating electronics close to bed and engaging in relaxing activities, such as reading or meditating, may help quality of sleep.

Chronic stress can negatively impact immune function. Find healthy ways to manage stress, such as practicing relaxation techniques, deep breathing exercises, mindfulness, or engaging in activities you enjoy. It’s important to reduce stress as much as possible as it not only effects the immune system, but others as well, like digestive, respiratory, and cardiac. 

Drinking enough water is important for maintaining immune health. Water helps to flush out toxins, transport nutrients, and keep your body’s systems functioning properly. Aim to drink at least 8 cups (64 ounces) of water per day. If you are more active or in hot weather, adjust appropriately to make sure you are staying hydrated. 

Smoking damages the immune system and increases the risk of respiratory infections. Excessive alcohol consumption can also weaken the immune system. Limit smoking and alcohol intake to support optimal immune health.

Proper hand hygiene helps prevent the spread of pathogens. Wash your hands with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after being in public spaces.

It’s important to try to maintain a healthy weight. Obesity can weaken the immune system. Strive to maintain a healthy weight through a balanced diet and regular exercise. Diet and exercise also both boost immunity. 

Try to incorporate immune-boosting foods and supplements into your diet. Certain foods and supplements can support immune function, such as vitamin C-rich fruits (oranges, berries), garlic, ginger, turmeric, green tea, probiotics, and zinc. Many nutritional foods contain antioxidants that help promote a healthy immune system.

Remember, it’s important to prioritize your overall health and practice these strategies consistently to support a strong and healthy immune system. Always talk to your primary care provider about any questions regarding your health.

References

https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system