Immune Boosting Trilogy
In recent months, there's been a significant increase in information about building and boosting a healthy immune system. A strong immune system does a remarkable job defending the body against disease and keeping the body well. In contrast, a weakened immune system becomes vulnerable to illness and infection, which is why the million-dollar question remains, "How does one build and maintain a healthy immune system?"
Trying to filter through the best immune-boosting practices can be overwhelming, from what foods to eat and supplements to take to lifestyle habits to practice. However, it doesn't have to be complicated or complex. This post will share the immune-boosting trilogy to help you set the foundation for a healthy and robust immune system!
~meg
Rest and Sleep
It's no secret that rest and sleep are essential for building a healthy immune system. While there are many reasons it is necessary, the bottom line is your body heals and repairs itself while sleeping.
In a world where everyone is trying to do-it-all, it's tempting to skimp on getting enough zzzs. However, it's important to remember the remarkable way your body was designed. A well-rested body will have a healthier immune system ready to fight off infection than a sleep-deprived immune system. Sleep and rest are the foundation of the formula for a vibrant and robust body and mind.
Here are a few tips to ensure you are getting the recommended 6-8 hours of sleep suggested for most adults:
Create a sleep schedule.
Reduce exposure to blue light.
Limit how much you eat and drink before bed.
Cut off caffeine in the afternoon.
Take a warm bath.
Sip a cup of warm camomile tea.
Sleep in a dark room.
2. Decrease stress levels
Stress suppresses your immune system and reduces it's ability to fight off infections. It also increases the chances of stress eating, drinking, smoking, and other unhealthy ways to cope with stress.Due to the strong link between stress and increased risk for infections, it's important to monitor stress levels, especially during seasons where you might be more prone to illness.
Find ways to lower stress levels:
Participate in daily physical activity.
Slow down and sit down during mealtime.
Drink more water.
Engage in mindful breathing throughout the day.
Practice Yoga and Meditation.
Limit screen time.
Start a gratitude journal.
3. Eat a balanced diet
Eating various nutrient-rich foods, including fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins, is essential for building and maintaining a healthy immune system. Poor nutrition increases the risk of nutrient deficiencies, making you more susceptible to viruses and weakening your body's response to fighting disease.
No food or supplement will cure or prevent disease; instead, the key is to eat a variety of food. Here are a few tips to get you started!
Eat More Plants.
Minimize refined flours, sugar, and alcohol.
When possible, eat plants raw, steamed, boiled, or sautéed.
Balance your plate with color!
