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In today’s fast-paced world, maintaining a robust immune system is more crucial than ever.
Our immune system is our body’s natural defense against illness and infection. While no magic pill can guarantee immunity, there are several natural and healthy habits you can adopt to give your immune system a fighting chance.
Below are the best practices to boost your immune system to help you stay in the best shape possible.
1. Regular Exercise
Exercise not only keeps your body fit but also boosts your immune system. It improves blood circulation, which helps immune cells move throughout your body. Aim for at least 150 minutes of moderate-intensity exercise weekly.
Exercise has been an extremely important part of my life since I started my sophomore year of college. My philosophy is if you’re depressed, stressed, anxious, or mad. GO WORK OUT!
2. Stress Management
Photo by Min An from Pexels
Chronic stress weakens the immune system. Incorporate relaxation techniques like meditation, deep breathing, yoga, or nature walks into your daily routine to reduce stress and improve immunity.
One ingredient that helps a lot with stress is L-Theanine. Whenever you buy any products such as energy drinks will contain amounts of L-Theanine, which triggers relaxation.
Side note: We have a couple of meditation videos on our YouTube page now, so make sure to subscribe!
3. Sufficient Sleep
Photo by Rehina Sultanova on Unsplash
Quality sleep is vital for a healthy immune system. During deep sleep, the body rejuvenates and produces infection-fighting proteins. Ensure you get 7-9 hours of restful sleep each night.
Youtheory Sleep Aid Powder
$$
| Pros | Cons |
|---|---|
| Dairy & Soy Free | $3.00 / oz. |
| Up to 162 Servings | Unflavored |
| Third-Party Tested |
Promotes rapid onset of sleep and improves sleep quality using a small dose of melatonin and the ideal balance of amino acids (L Glycine and L Theanine) and magnesium
One of the most potent and healthiest sleep aids we’ve personally found to be very helpful is a brand called Youtheaory which makes a sleep aid with very simple ingredients and also helps with managing stress.
Ingredients: Magnesium Citrate, L-Glycine, L-Tryprophan, L-Theanine, L-5-HTP and Melatonin.
4. Eating a Healthy Diet
Nutrient-Rich Diet: A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides your body with essential vitamins and minerals. Vitamins like C, D, zinc, and antioxidants such as blueberries, support the immune system. Citrus fruits, leafy greens, and nuts are excellent choices.
Hydration: Staying hydrated is essential. Water helps transport nutrients throughout your body and supports all bodily functions, including the immune system. Aim for at least eight glasses of water a day.
More information on hydration here: The Importance of Hydration for Your Body & Mind
Probiotics: A healthy gut is closely linked to a strong immune system. Probiotics, found in yogurt and fermented foods, promote a healthy gut microbiome.
Bovine Colostrum Supplement with Probiotics
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| Pros | Cons |
|---|---|
| $0.29 / oz. | Not Vegan |
| 60 Capsules | |
| GMP Certified |
Dive into a world of natural vitality with our Bovine Colostrum For Humans Supplement Capsules. Packed with an impressive 5250 MG of goodness from grass-fed cows
Side Note: Prebiotics such as colostrum are also becoming very popular in the health industry for their broad array of benefits.
Herbal Remedies: Certain herbs like echinacea, elderberry, and astragalus have been traditionally used to support the immune system.
Limit Alcohol and Quit Smoking: From my personal experience, since moving to California, my alcohol consumption has significantly decreased; drinking only once every 2 to 3 months and I’ve realized how toxic it is for my body. And that toxicity disrupts your immune system.
Maintain a Healthy Weight: Obesity can impair immune function. By maintaining a healthy weight, you can better support your immune system. The easiest method is by walking, and slowly increasing the intensity and distance of your walks each week or month.
5. Social Connections
Strong social connections and emotional well-being contribute to a healthy immune system. Spend time with loved ones, engage in hobbies, and build a strong support system.
Laughing, which often happens when you find something funny, is a well-known way to stimulate endorphin production. This can lead to an overall sense of well-being and can even temporarily relieve pain.
Watching or listening to comedy is an easy way to get those chemicals flowing through your system.
(6. Bonus)
Other solutions like cold and/or heat exposure are other great ways to increase your immune system along with other benefits such as reducing stress and maintaining your weight.
Conclusion
Remember that your immune system is a complex network that requires a holistic approach to stay strong. Adopting these natural practices and maintaining a healthy lifestyle can help your immune system perform at its best. Your health and well-being will be the ultimate reward.
A better you starts today!
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