12 ways to boost your immune system
From lounging lakeside to backyard BBQs, there are so many ways to spend time outdoors doing and the things we love with our loved ones. A long lunch on an outdoor patio on a warm summer afternoon with a few good girlfriends is one of my favorite summertime activities :)
But if we aren't careful. these activities can take a toll on our health, our skin, and immune system.
So how can we keep our health and immune system on track and feel good this summer? First, let’s talk about what your immune system is and why it’s important to maintain - and not just in the fall but in summertime too!
What is your immune system?
You’ve heard of it but what is it, really? Your immune system is a complex network of cells, organs, and tissues, that work together to protect your body against harmful pathogens, such as bacteria, viruses, and fungi. Its primary goal is to identify and get rid of these potentially harmful substances while differentiating them from the body's own healthy cells and tissues.
Bottom line, your body’s immune system plays a crucial role in maintaining your body's overall health and protecting it from infections and diseases.
What are the benefits of a healthy immune system?
Having a healthy immune system is crucial for maintaining. your overall well-being and health. Several benefits of a healthy immune system include:
Disease Prevention: A strong immune system helps prevent and fight off infections caused by bacteria, viruses, fungi, and other pathogens. This reduces the risk of developing various illnesses, from the common cold to more serious infections.
Faster Recovery: With an effective immune response, the body can mount a quicker defense against pathogens, leading to faster recovery times from infections and illnesses.
Reducing Cancer Risk: The immune system plays a role in identifying and eliminating abnormal cells, including those that can potentially become cancerous. A healthy immune system may contribute to cancer prevention.
Gut Health: You may have heard of the “gut-brain axis,” with your gut closely linked to the immune system. A balanced gut microbiome and healthy immune system support each other, boosting overall digestive and immune health.
Resilience to Stress: Chronic stress can weaken your immune system, making you more susceptible to infections. A healthy immune system can better withstand the negative effects of stress.
Lifestyle Benefits: Adopting a healthy lifestyle that includes regular exercise, a balanced diet, adequate sleep, stress management, and avoiding harmful habits like smoking and excessive alcohol consumption can bolster and strengthen your immune system.
Overall, a healthy immune system plays a vital role in keeping the body strong, resilient, and better equipped to handle challenges from the environment and potential threats. So now, how do you make sure, nutrition-wise, you’re building and supporting a healthy immune system?
How to boost your immune system
Eat a Variety of Nutrient-Rich Foods:
Include a diverse range of whole foods in your diet to ensure you're getting a wide array of vitamins, minerals, and antioxidants. Focus on fresh fruits, vegetables, whole grains, lean proteins, nuts, and healthy plant-based fats.Choose Vitamin C-Rich Foods:
Vitamin C is known for its immune-supporting properties. Citrus fruits (oranges, grapefruits), strawberries, bell peppers, broccoli, and kiwi are excellent sources of vitamin C.Add Zinc-Rich Foods:
Zinc is important for immune function. Plant-based foods rich in zinc include beans, lentils, nuts, and seeds.Boost Vitamin D Sources:
Vitamin D plays a role in immune health. Get vitamin D from sources like fortified dairy-free products, fortified foods, and, if needed, supplements.Add Omega-3 Fatty Acids:
Found in fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts, omega-3s support immune function and have anti-inflammatory properties. Vegans and vegetarians may benefit from supplementation.Eat Protein-Rich Foods:
Adequate protein intake is crucial for building and repairing tissues, including immune cells. Include lean sources of protein such as dairy-free milks, nuts, tempeh, tofu, legumes, and other plant-based protein sources.Probiotic Foods:
Gut health is closely linked to immune function. Consuming fermented foods like dairy-free yogurt, kefir, sauerkraut, kimchi, and kombucha support a healthy gut microbiome foundation.Prebiotic Foods:
These foods, such as garlic and onion, contain compounds with immune-boosting properties and are the food that probiotics love. Incorporate them into your meals for added flavor and health benefits.Add Berries and Colorful Fruits:
Berries, as well as other deeply colored fruits like grapes, cherries, and pomegranates, are rich in antioxidants, such as vitamin C, that help protect your cells from damage.Snack on Nuts and Seeds:
Almonds, sunflower seeds, and pumpkin seeds are good sources of vitamin E, which plays a role in immune function. They also provide health-healthy fats.Drink Green Tea:
Green tea contains antioxidants like catechins that have immune-supporting properties.Flavor with Herbs and Spices:
Turmeric, ginger, and oregano are examples of herbs and spices with potential immune-boosting and anti-inflammatory effects.
Remember that a healthy lifestyle and immune system includes more than just diet. Regular exercise, sufficient sleep, stress management, and avoiding tobacco and excessive alcohol consumption are also essential for supporting a strong immune system. If you want to a make sure your immune system is strong and healthy, talk to a registered dietitian today. This is exactly what I help my clients with!
