Your immune system is your body’s defense against illness, and supporting it is key to staying healthy all year round, not just during cooler time of year. You don’t need complicated routines to support your immunity! A combination of high-quality supplements and simple lifestyle habits can go a long way in keeping your body and mind strong.
Key Ingredients for Supplements
Certain vitamins and minerals are essential to keeping your immune system in top shape. Here are some must-haves:
Vitamin D3: D3 plays a critical role in immune boosting by enhancing the pathogen-fighting effects of our immune cells. Our bodies are producing D3 in response to a contact between our skin and sunshine. Ability of our bodies to produce D3 goes way down as we age. Many people are deficient in D3 for many reasons, especially in areas with cold and dark climates, so supplementing can be a game-changer not only for physical but for mental health.
Vitamin C: Vitamin C is a powerful antioxidant, and helps protect cells and boosts your body’s ability to defend against harmful invaders. It’s a staple for immunity support and can be easily incorporated through food or supplements. Vitamin C is a super vitamin for skin health as well, so taking it will provide you with extra glow.
Zinc: Zinc is crucial for maintaining a healthy immune system. It helps the body fight off viruses and bacteria, and even a mild deficiency can impair immune function. Zinc supplements can help speed recovery from common colds and flus.
Selenium: This mineral is crucial for the proper functioning of the immune system. Selenium is a powerful antioxidant and anti-inflammatory mineral, protecting you from being infected and helping your body recover faster from illness.
Magnesium: Magnesium is essential for many bodily functions, including the regulation of the immune system, and is one of the electrolytes responsible for keeping your body hydrated. It helps manage inflammation and supports your
body's ability to protect itself from infections. Magnesium is also necessary for mental health, helping to keep your mind calm and restful.
Lifestyle Habits to Enhance Immunity
In addition to high qulaity supplements, your lifestyle habits can naturally strengthen your immune system:
Stay Active: Physical activity is one of the most effective ways to boost immune function. Even moderate activity, like a nature walk or yoga stretching, can improve circulation and help the immune system work more efficiently.
Eat Whole Foods: Whole foods don't come in boxes - they are unprocessed. A diet rich in fruits, vegetables, proteins, and healthy fats provides the nutrients your immune system needs to function at its best. Eat citrus fruits, leafy greens, colorful vagies and nuts, they are packed with immune-boosting vitamins and minerals. Don't forget to check out blood type eating to understand which foods are the best for you.
Get Enough Sleep: I can’t stress enough the importance of good, restful sleep. Sleep is your body’s time to repair and recover. When you skimp on sleep, your immune system suffers, so plan for 7-9 hours of quality rest each night. Individual sleep needs vary, and some people feel well-rested with fewer hours. For better sleep, avoid looking at your phone for at least an hour before bedtime, and expose your eyes and skin to natural light first thing in the morning to help regulate your body's wake-up time.
Manage Stress: Chronic stress weakens your immune system, making you more susceptible to illness and less able to fight off infections. Incorporate mindfulness practices like meditation, deep breathing, or yoga to keep stress in check. Even simply resting in a quiet room or listening to soft music for 10 minutes can be effective. You can also use essential oils, either applied to your body or in a diffuser, with any scent that suits your preferences
Immune Booster Shot:
Squeeze juice from half a fresh lemon.
Sprinkle 1/4 teaspoon of cayenne pepper.
Add 1/2 teaspoon of honey.
Add 1/4 teaspoon of freshly minced or ground ginger.
Add 1/4 teaspoon of dry ground turmeric.
Chug it every morning. Don't drink it if your experience hearburn or any acid reflex.
Supporting your immune system doesn’t have to be complicated but you do need all necessary parts to make it stronger. With high-quality supplements and simple lifestyle adjustments, you can help your body stay strong and resilient. Remember, your immune health is in your hands, and these small steps can lead to big results in how you feel every day!
Disclaimer: This information is not meant to provide medical or health advice.
It is not a medical recommendation, diagnosis or treatment.
Information provided is for general knowledge only and should not be interpreted as a medical advice.
where Dr. Nott provides individualized Holistic Therapies.
Dr. Elena Nott earned her doctorate degree in acupuncture and herbal medicine, and promotes preventative care as the most important approach to health.
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