9 Ways to Support your Immune System

The immune system is an exquisite and intricate body system that plays multiple roles in each moment of our lives, though we’re rarely aware of it. It is intertwined with every single physiological system.

Well-known is the amazing cross talk between the gut, particularly the gastrointestinal microbiome, and the immune system, as approximately 70% of immunity occurs in the gut [1].

In this post we will dive into 9 practical ways to support the system that protects you, heals you and communicates with every cell in your body.

01. SPEND SOME TIME IN THE SUN

Vitamin D is an essential fat-soluble vitamin that, amazingly, acts as a hormone! Vitamin D has many critical functions within the body, including calcium balance, mood enhancement, thyroid hormone output, digestive processes, and, you guessed it, immune regulation.

Deficiency in vitamin D has been directly linked to immune-based conditions such as autoimmunity, cancer, autism, diabetes and thyroid dysfunction [2]. Sunlight also helps to set circadian rhythm, which is critical for a regulated immune system [3]

Obviously, too much sun can also be problematic!

Do your best to expose your body to 10 to 20 minutes of sun each summer day. In the fall, winter and spring, ask your doctor to monitor your vitamin D levels. If they get too low, consider supplementing with vitamin D3, the preferred form of vitamin D supplementation. Remember to work with your doctor and healthcare team when adding new nutrients or herbs to your regimen.

2. GET ADEQUATE SLEEP

The body utilizes the time we spend asleep for detoxification, healing and regeneration. There is a direct correlation between sleep sufficiency and immune function, with sleep deprivation being a known immune suppressor!

Sleep essentially balances the different parts of the immune system, our adaptive and innate branches, and helps us have just the right amount of inflammation. Low-grade inflammation and immune dysfunction can result when sleep becomes interrupted or deficient for prolonged periods [4].

Multiple modifiable factors influence our sleep. Here are some tips how to improve yours:

– Make sure to keep your room as dark as possible with the thermostat set to a cool temperature.

– Turn off blue light-emitting electronics at least one hour before bedtime.

– Avoid caffeinated drinks (remember, many carbonated beverages contain caffeine!) after 12 p.m., and ease into a warm bath in the evening.

3. BOOST DIGESTION

Twenty-five hundred years ago, Hippocrates stated, “All disease begins in the gut.”

This astute proclamation is reflected in what we know today about immunity—around 70% of the immune system resides within the gastrointestinal tract, directly linking digestive and immune function. When digestion becomes suboptimal from eating in a hurry, nutrient deficiency, prescription drugs or processed foods, this can negatively stimulate the immune system within the GI tract [5].

Aside from improving the foods going into your body, you can strengthen natural digestive processes. A strong digestive fire ensures that you’re getting all the immune-supportive nutrients you need from food while avoiding maldigestion.

The biggest takeaway? Take two to three deep breaths before you eat. Even the most nutritious meal can become a digestive and immune burden if we eat in a hurry. But, with just a few breaths, we can relax our nervous system and optimize digestion.

Other key ways to bolster digestion include the ingestion of enzyme-rich foods, such as raw fruits and veggies, particularly tropical fruits such as pineapple and papaya. Bitter foods, such as arugula and radicchio, are also wonderful supports for both upper and lower GI function. Finally, avoid drinking large amounts of cold liquids with meals. Instead, sip on warm or hot tea while you eat and notice your digestive function improve.

4. AVOID PROCESSED AND ARTIFICIAL FOODS

Processed foods often lack immune-supportive nutrients while containing a long list of toxicants, such as pesticides, preservatives, dyes, flavorings, heavy metals, bisphenols, phthalates and synthetic hormones.

Many include known inflammogens, immune-aggravating compounds like gluten, conventional corn and. soy, vegetable oils and refined sugars. Potentially inflammatory foods can trigger immune reactions [6].

Here are a few easy and tasty snack ideas you can have at hand instead:

Olives, nori snacks, fresh or dried fruits or cut veggies with guacamole, dates with nut butter, baby carrots, cucumber slices with hummus.

These make a fantastic and macronutrient balanced snack that feeds you and your immune system.

5. EAT FOODS RICH IN IMMUNE SUPPORTIVE VITAMINS AND MINERALS

The immune system is synthesized from proteins, but vitamins and minerals primarily regulate its activities.

Nutrients like zinc, magnesium, selenium, vitamin C, vitamin D, vitamin A, vitamin E and the B vitamins play vital roles in our immunity! These micronutrients regulate inflammation, both innate and adaptive immune exposes, and immune cell communication, not to mention the maintenance of sturdy mucosal barriers. Links are found between deficiency in these nutrients and conditions of immune dysfunction an impairment [7].

Consuming foods like colorful, varied plant foods can be helpful to supply vitamins and minerals. Try to eat as many colors as you can per day—this is a fun activity to do with children, and it gives their immunity an extra lift.

6. MINIMIZE TOXIN EXPOSURE

Toxicants are manufactured compounds that are excessively abundant in the modern environment. Aside from food, they enter the body through polluted air, water and anything in contact with your skin, such as swimming pool chemicals or perfumes [8]. Pesticides, bisphenols, phthalates, dioxins, heavy metals, fragrances, dyes, and pathogenic viruses, bacteria, helminths and molds are just some of the thousands of toxins we are exposed to daily with known health detriments. By decreasing the number of toxins going into the body, you can minimize direct impairment of immune function.

But, how is this possible with the many products and situations we encounter each day?

It can feel overwhelming! However, small steps for exposure reduction can add up to significant differences. Start with your home and where you spend the most time. What can you do to lessen toxins in your immediate environment?

Actions such as using unscented laundry detergent or dryer sheets, purchasing body care products from companies that offer clean ingredients, and cleaning with white vinegar and a few drops of essential oil will greatly reduce your toxic burden.

Start slowly—there’s no need to create more stress by trying to detoxify your life all at once!

7. GET MOVING

A sedentary lifestyle goes against human physiology—we are a species that is meant to move! In fact, our lymphatic system, a significant part of the immune system, circulates due to the contractions of our muscles. Exercise is widely beneficial to health as it releases endorphins, improves blood and lymph circulation and strengthens antibody responses. Immune cells like cytokines and lymphocytes are also released following exercise, modulating immune function. Studies have shown that immunological diseases are higher in patients engaging less in physical activity [9].

It’s encouraging to note that movement is not only running or lifting heavy weights at the gym. Exercise is also gardening, taking the stairs, cleaning, playing with kids or parking away from our destination to get in a short walk. Stretching during commercials or setting a timer to get up from our desks every 20 minutes and do 20 jumping jacks also serve as exercise “snacks.”

These small bits add up to lifelong immune health.

8. LISTEN TO GOOD MUSIC

The field of psychoneuroimmunology studies the connections between our psychological state, nervous system and immune system. And it turns out that music is fantastic for all three! We’re not talking formal music therapy—simply feel-good music that touches you at your core. Music has a positive, balancing effect on neurotransmitters, hormones and vital signs, along with immune-specific compounds such as cytokines, lymphocytes and antibodies. Though researchers haven’t pinpointed exactly how music improves our immune response, they believe that multiple pathways, such as vibratory inputs, personal preferences and even social responses are at work.

So, turn up your favorite tunes! Listen to music that moves you, both emotionally and physically [10].

9. CREATE COMMUNITY

The people around us have an almost miraculous effect on our immune system. And the connections run deep. Genes that are affected by our social relationships also just happen to code or immune proteins relating to overall function and inflammation. If we lack a sense of community, it’s as if we’re physically threatened! But when we’re in contact with people we love and with whom we feel safe sharing, we thrive.

The medical term for this is eudaimonic well-being.

Even when we’re physically isolated, we still need the feeling of connection to others. But how do we accomplish this at a distance? Phone calls and letters are excellent ways of staying connected that rely just a little less on our devices. Sharing music, art and favorite books can also foster community and connection. And support groups might be needed, especially if you have a specific need or are feeling deeply disconnected.

Your immune system is the number one defender against all sorts of maladies, from winter colds to helping heal cuts and scrapes. It’s constantly working to keep you feeling your best — even your skin gets involved!

Supporting your immune health is important all the time, not just when you feel like you’re getting sick.

The better prepared your body is for potential viruses and colds, the better your chances are of bouncing back quicker.

If you would like support in including some of these healthy habits into your life, reach out for a FREE Initial Coaching Session!