Now, more than ever, we need to pay attention to our immune health. Simple daily practices and supplements can help to strengthen your immune system and aid your body in fighting sickness. Here are a few ways to get started.
Breathing Exercises
Select daily breathing exercises have been shown to boost immune systems and offer relaxation techniques to reduce stress. Wim Hof offers one such method.
According to the Wim Hof Method website, “We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.”
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30-Minute Walks
According to a study conducted at Harvard, walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration and their symptoms were milder. Make it a priority to get outside and walk at 30-minutes every day.
Taking Probiotics
Probiotics have been known to give your immune system a boost and inhibit the growth of harmful gut bacteria. If you can’t get your hands on probiotic supplements, another way to nurture a healthy gut is to consume foods that contain beneficial bacteria. This includes things like yogurt, kefir, and other cultured dairy products; kimchi, sauerkraut, and other fermented vegetables; miso, tempeh, natto, and other fermented soy products; and kombucha, which is a sort of fermented tea.
Rebounding
The lymph system carries nutrients to every cell and moves waste products out of your body. Yet the lymph is totally dependent on physical exercise to move. Vertical motion workouts such as rebounding (jumping on a trampoline or jumping rope for example) help get the lymphatic system moving and strengthens the immune system.
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Staying Hydrated
Make sure you are drinking the recommended amount of water for your weight and level of activity. WebMD suggests, in general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. Mix it up with lemon water and green juices to pack in extra vitamins and minerals to keep your gut and immune systems healthy.
Taking Vitamin D
Just 20 minutes a day in the sunshine can greatly benefit immune health. If you are unable to get Vitamin D from direct sunlight, invest in Vitamin D supplements. According to npr.com, an analysis that pooled data from 25 studies and included more than 10,000 participants suggests the sunshine vitamin can help reduce the risk of respiratory infections, including colds and flu — especially among people who don’t get enough of the vitamin from diet or exposure to sunlight.