Best Natural Ways to Boost Your Immune System

Worried, scared, confused? Things aren’t always in your control and it can be SO frustrating. The best thing you can do at times is anything to try and keep you and your family calm. If you’re looking for a miracle, you’re in the wrong place. I’m just here to help you focus on what you can control; which is to focus on giving your body whole foods, vitamins, and trying to find the best natural ways to boost your immune system.
*Also for our current situation, make sure to check out my blog on Increasing Your Indoor Air Quality.

I’d finally gotten some time to relax and recoup with the major tangle of stress my life had become. Thinking part of my recovery would be to relax and blog, I started to look forward to the blessing that I had been given. Unfortunately, in light of recent events in the news, my usual topics of fun wellness cocktails, healthy tacos and margaritas, and entertaining were just not going to cut it. So, until the major virus passes, make sure to stay tuned to my blog for easy cocktails at home, immune boosting tips, and quick and easy meals. Let’s start today by focusing on what you can control; how you treat your immune system.

Stay Calm, Stress Management’s Always #1

If you’re anything like me, stress management and dealing with hard emotions and/or anxiety can be your #1 downfall. Unfortunately, I can’t tell you anything differently. Cortisol from stress can be extremely detrimental to your health. Stress management is probably the most important part to keeping your immune system under control. If you’re really struggling, some of the main techniques people use for reducing stress are:

• Get enough sleep!!!
• High intensity exercise (more info below)
• Meditation or yoga (more info below)
• Apoptogenic herbs (more info below)
• Medical marijuana or other natural supplements for anxiety (St. John’s Wort, L-Theanine, 5-HTP)
• Deep breathing exercises
• Do something nice for someone else: help out an older family member or friend
• Take an hour to yourself everyday: bubble bath, read, watch tv, pray
• Incorporate some calming essential oils into your daily routine

Proper Nutrition and Gut Health

Many of those in the wellness industry believe there are many correlations to gut health and the immune system. Ten years ago when I really got into alternative health, this idea was frowned upon by modern medicine standards. However, recently, modern medicine has even begun to consider this as a possibility. Reference below for some tips to help keep your gut bacteria healthy…and check out some options for supplements ad herbs known for immune health. As the aid of supplements can be controversial, if you are new to the wellness world, I’d recommend beginning by incorporating some of the whole foods below.

• Healthy gut:
  • Probiotic: there are so many to choose from and data can be inconclusive on the best one. Pick up a reputable brand and try it for a few weeks, if it doesn’t work for you, grab another one.
  • Bone broth: this is best made homemade.
  • Fermented foods: organic yogurt, kefir, kombucha, sauerkraut, kimchi, and tempeh and miso.
• Supplements and herbs for immune health:
  (please note that many of these are available in supplements as well as whole food form – whole food form is preferred whenever convenient or available)
  • Adaptogenic herbs: ashwagandha, ginseng, holy basil, and more. In initial studies, results are promising to reduce the body’s reaction to stress. These items can be found in tea, powered form, and more.
  • Turmeric: add this spice to food or use it for drinks such as golden milk or teas. Turmeric has been shown to better absorbed when paired with a healthy fat and black pepper.
  • Fish Oil (Omega 3-Fatty Acids): omega-3s found in fish oil have been proven to help with pretty much everything. This is the one supplement you may not want to miss!
  • Mushrooms: for immune health as well as promising for major health issues. Certain types of mushrooms (easiest in a supplement form so you are getting the right ones) have made recent wellness trend lists again and again for their health properties.
  • Vitamin C, Vitamin D and A, Zinc
• Whole foods:
  • Garlic, onions: both garlic and onions have been renowned for their anti-bacterial and anti-viral properties and their positive effects on the immune system.  
  • Greens (by themselves, juices, smoothies): kale, spinach, and other greens have always been known as part of a healthy diet and for being high in vitamins, minerals and fiber but low in calories. However you consume them, make sure you’re getting some!
  • Fruits and vegetables high in Vitamin C: citrus fruit, broccoli, cauliflower, sweet potatoes, papaya, cantaloupe, kiwi, and strawberries.

Stay Active

Exercise has again and again been proven to reduce stress, anxiety, and many other benefits. Not sure I need to get into details, but since many are stuck home right now (especially with husbands, kids, etc.) and either can’t get to the gym or just don’t have the time…below are a couple options I’ve found helpful in these types of situations.

• High intensity exercise
  • I’d highly recommend using one of the fitness apps (especially if you’re clueless on what to do or stuck at home without equipment like I am). I use Aaptiv, but just a heads up on this one; they will auto-renew your subscription every year and after your free trial so be careful to cancel if you don’t have the extra cash!
• Meditation or yoga
  • If you’re just not the type to feel comfortable sitting in silence, I’ve found a ton of free meditation walk-throughs on Spotify that play calming music and last about five minutes (so you can start out slow and work your way up).
  • Yoga with Adrienne is free, perfect to do at home, and has a wide range of experience and length level options.

Additional Resources

Anything and everything you can do to keep any stress and/or inflammation under control right now will have positive effects on your health. Make sure before you stress over extra supplements or other factors that you’re not missing the basics: a full night’s rest, exercise, whole foods, and social support (even if from a distance)! I know many of you may be looking for specific supplement recommendations, but out of sensitivity for the situation, I have not included any affiliate links in the post but rather links to studies or places with more information. You’re welcome to do your own research on specific items as well as follow some of the industry experts for any additional information you need:

• Healthline’s supplement recommendations for boosting the immune system
• Chris Kresser’s recommendations for cold and flu

Here’s to trying our best to stay healthy, remaining calm, and regaining our sparkle together,
✧❈✯✦Jenn✦✯❈✧

*Disclaimer: Please check with your doctor before starting any new diet or exercise program, consuming alcohol, and/or using new products. I am not a doctor or registered dietician and no responsibility is assumed or guarantees are made if you choose to follow the advice in this blog. This information is for educational and entertainment purposes only.