Your immune system works continuously to maintain your health but requires extra support during times of stress. Here are essential ways to bolster your immune system:
Hydration:
Drinking around 2 liters of water daily helps transport nutrients, regulate temperature, aid digestion, flush out toxins, and keep tissues, organs, and cells lubricated.
Exercise:
Regular exercise reduces infections, supports circulation, energy levels, and sleep, and helps the immune system by flushing toxins from the body.
Herbs:
- Astragalus: An immune tonic and antioxidant that helps the body manage stress and free radicals.
- Olive Leaf: Has antioxidant and antimicrobial properties, strengthening the immune system.
Vitamins:
- Vitamin C: Crucial for immune function, collagen production, and absorption of other nutrients. Found in citrus, berries, capsicum, and dark leafy greens.
- Vitamin D: Produced from sunlight, supports lung and respiratory health. Found in fatty animal foods and supplements like cod liver oil.
Minerals:
- Magnesium: Involved in over 300 body processes, supports the nervous system, and aids in muscle relaxation and recovery.
- Zinc: Essential for white blood cells, supporting the immune system and the bioavailability of other vitamins and minerals.
Self-care:
- Adequate Sleep: Essential for cell repair and immune function. Aim for 8-9 hours of sleep per night. Protein at night or an Epsom salt bath may help with sleep.
Incorporating these basics and key nutrients into your routine can help maintain a robust immune system.