• 6 Rules to Boost Your Immunity Naturally

May 18, 2020

boost your immunity natually

Covid19 has showed us how vulnerable our establishments can be and how fragile we are. And new Covid variants are hitting the world so boost your immunity naturallly to fight againest any virus. It has also showed us how confusing it is to browse through hundreds of articles and contradictory theories that we are being constantly fed with and still not be able to rely on a single truth. Amid all this noise, I think we ought to have one important focus at all times: strengthening the core of our immune system naturally through nutrition and lifestyle. With all the different misinformation, it is very important that we become discerning readers by building our own knowledge, make informed decisions and know whom to trust with our health. Now, even more since we are nearing post lockdown, did you know that one of the most basic ways our body builds immunity is by interacting with the outside world, with germs and bacteria that help us strengthen our defense mechanisms? Being forcibly isolated from the outside world, manically disinfecting everything we touch can lead to a decrease in our immunity that makes us more vulnerable when we are ready to face the world again and re-interact with it. This blog is meant to empower you with some basic knowledge about natural immunity boosting methods that you can adopt at home so that our time under lockdown strengthen our immune system  instead of weaken it further.  

Rule 1: Reduce drastically Inflammatory Inducing Food in your Diet and Increase Immunity Boosting Superfoods 

I am usually very religious in reducing the share of inflammatory inducing food in my diet, however even I, have succumbed in the first period of the lockdown to the temptation of sugary treats. That is over now and we all need to take back charge our nutrition habits to intentionally work on strengthening our immunity, because it is the only way to keep on thriving in the face the unknown public health hazards we might encounter in the future. So reduce drastically inflammatory inducing food in your diet such as wheat, gluten, processed foods, sugars and dairies. Instead, increase your weekly in-take of antioxidants rich food, fermented food, and healthy fats. Plan 100% plant based meals at least a couple of times a week. To make it easier on you we have listed below common Immunity Boosting Superfoods that are loaded with antioxidant and vitamins. We have tried to make a selection of easy-to-find food that you can build your meal plans around. We suggest that you select a couple of food items from each category that you have easy access to and that your family likes to make them a staple in your daily nutrition. 

Immunity Boosting Superfood List (rich in Vitamin C, Antioxidants, Vitamin D)

Lemon, Oranges, Grapefruit, Blueberries, Pineapple, Mango, Apricot, Cranberries, Blackberries, pomegranates, strawberries, grapes, Goji Berries.

Spinach, Broccoli, Fresh Leafy Greens, Avocados, Sweet Potato, Parsley, Carrots, Artichokes (boiled), Tomatoes Ginger, Raw Garlic, Onions, Kidney Beans, Portobello Mushrooms, Green and Red Pell Pepper, Pumpkin, Salmon, Whitefish, Tuna, Eggs, Raw Milk, Sardines, Dark chocolate, Honey Pecans, Cilantro, Red Wine, Clove, Cinnamon, Oregano, Turmeric, Cocoa, Cumin, Basil, Thyme, Cayenne Pepper, Bone Broth, Elderberry, Astragalus Root, Ginseng.

Many of the above produce such as Raw Garlic, Ginger, Onions and Honey have powerful anti-viral properties and are so easy to integrate into your daily meals.

Drink Tea daily: Green Tea, Lemon Balm Tea, Echinacea and elderflower or any of the above herbs that can be infused into teas. If you are feeling sick or under the weather, increase your immunity boosting tea intake to at least twice daily. Check out our Immunity Boosting Ginger Tumeric Tea Recipe Here.

To really benefit from the above list, it is important they are of good quality. Know the source of your food. It is also preferable to consume organic food whenever you can.

Rule 2: Add Immunity Boosting Supplements, especially if you have a deficiency

It’s always preferable to get all your vitamins from your food intake but if your lifestyle does not allow it or you do not have access to organic nutrient-dense food or you suffer from deficiencies, it is important to supplement your diet to keep the immune system strong. Below is a list of known supplements essential for boosting your immune system. It is not advisable to take them without consulting with your doctor or practitioner first. There are many aspects of your health that your doctor will assess first to determine if these are suitable for you and in what dosage. The supplements I take have been recommended to me by my naturopath based on my own health, they work for me and help me strengthen my own immune system based on my own health records. Research them and learn about them then ask your practitioner if they are suitable for you.

Vitamin C provides anti-inflammatory and antioxidant properties known to improve immunity. Food rich in Vitamin C: Citrus Fruits (lemon, oranges and grapefruit), Green and Red Pell Pepper, Pineaple, Mango, Parsley. 

Vitamin D plays a key role in so many of the functions in our body including immunity. The best source of Vitamin D is the sun. When you sit in the sun without sunscreen for 10 minutes you can absorb around 10,000 units of Vitamin D naturally. The exact time needed will depend on your skin type and tone. You can wear sunscreen on your face if you wish and leave your hands and legs exposed for 10 minutes. Food rich in Vitamin D: Salmon, Whitefish, Tuna, Eggs, Raw Milk, Sardines, Portobello Mushrooms (exposed to UV Light)

Zinc: has been shown to be essential in crucial functions of the immune system. It can also help to reduce cold-related symptoms and shorten the duration of the common cold.

Probiotics: are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Rule 3: Improve Sleep

When you are not getting enough sleep, your immune system won’t be able to function properly. The latest studies in the science of sleep found a link between sleep, your stress level, your immune system and the production/release of immune-boosting proteins, which only happens during deep sleep. Make sure you’re getting at least seven hours of sleep every night.

Rule 4: Reduce Stress

Studies have shown that chronic stress can suppress protective immune responses. Reducing stress is essential to our health and healing process. We know this is easier said than done, especially in these exceptional times but you can use warm bathes, breathing exercises, aromatherapy, meditation and other mindfulness methods to help you reduce your stress level. Read our blog here for more ways to reduce your stress level.

Rule 5: Exercise

An article published by the Harvard Medical School shows that just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

Rule 6: Follow Good Hygiene and Protective Practices

These practices include washing your hands frequently, wash and cook food thoroughly, avoid touching your face, seek immediate attention and rest when feeling sick.

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