Understanding Our Immune System
Our immune system is a complex network of cells that protects the body from invaders and aids in healing. This system coordinates these cells to fight threats and regulate immune responses. So, when we get sick, our body identifies the pathogen and launches the immune response to protect us. It is essential to provide our body with the nutrients it needs to respond appropriately during this process.
In these colder months, when colds, flu and respiratory illnesses are more common, there are several ways we can provide our body with nutrients and strengthen our immunity. The immune system is closely connected with several other systems in the body including digestive, gastrointestinal, respiratory, lymphatic, cardiovascular, endocrine, and nervous systems. This is why taking an integrated, holistic approach to immune support is so vital. Here are some quick tips to support your body's systems and boost your immune health.
Immune Support Tips
1. Sleep
Quality sleep is essential for detoxifying and restoring the entire body. During sleep, the body performs many of its repair and recovery functions.
2. Hydration
Staying hydrated supports fluid balance and detoxification. Herbal teas, bone broth, and electrolyte-enhanced water are great options for keeping your body properly hydrated. Add citrus fruits high in vitamin C to your water.
3. Diet
Aim for balanced meals that include a palm-sized portion of protein, 50% vegetables, healthy fats, and whole food carbohydrates. During the winter, warming foods like soups, stews, and roasted root vegetables along with comforting spices, can be especially beneficial.
4. Improve Gut Health
Since about 70% of the immune system is found in the gut, it's crucial to maintain gut health. Incorporate antioxidant-rich, prebiotic, and probiotic foods into your diet, along with minerals and healing herbs that support digestion.
5. Minimize Sugar
Excessive sugar intake depletes essential nutrients and promotes inflammation, both of which can weaken the immune system. Try to minimize your sugar consumption.
6. Gentle Movement
Engaging in gentle movement, such as walking or yoga, can promote circulation and lymphatic flow. Just be sure not to overdo it—intense exercise can put stress on the body and weaken immune function. Listen to your body!
7. Detox Support
Practices like dry brushing, alternating hot and cold showers, sweating (through exercise or saunas), or massage support your body’s detoxification processes.
8. Reduce Stress
Chronic stress can compromise your immune system, so find ways that you like to relax and unwind.
9. Supplemental Nutrients
Certain nutrients are crucial for immune function; vitamin C, vitamin D3 and K2 (which work best together), B vitamins, zinc, and probiotics.
10. Herbals
Several herbs can support immune health, including ginger, echinacea, elderberry, oregano, quercetin, and medicinal mushrooms. These herbs have been used for centuries to provide natural protection.
Bonus Tip!
Connect To Your Purpose
I firmly believe that a strong immune system is nurtured not just through physical health, but through a balanced connection of mind, body, and spirit. Doing activities that bring you joy and purpose can reduce stress and anxiety, which, has a positive impact on your immune system. Take time to connect with what truly makes you at peace.
My favorite winter activities this year:
Pilates, snowy trail walks with my dog Reggie, and indulging in my go-to cold-weather recipe—stuffed acorn squash! Check out the recipe here!
Stay cozy!
-Emily