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Natural Immunity Support

Simple Steps to Avoid Getting Sick

Learn how to help the body fight off any illness it encounters, reduce the chance of unwanted symptoms and speed recovery.

young man sick

There’s never a convenient time to get sick. But with the current state of the world, staying healthy has never been more important. The following are simple steps that can support the immune system naturally. 

19 Simple Ways to Learn How to Support the Immune System 

1. Increase Your H2O

On average, water makes up roughly 75% of your body weight. Dehydration has been shown to impair cognitive function, reduce energy, and increase headaches. In the case of cold and flu season, dehydration can limit the effectiveness of your immune system.

While the last thing you might feel like doing is guzzling a bunch of water, drinking at least 1 cup every hour can help you stay hydrated, so your immune system isn't compromised.

As Kate Murphy explains in her article ‘In the Flu Battle, Hydration and Elevation May Be Your Best Weapons’ published in The New York Times January 12, 2018, your immune system uses protein ‘soldiers’ called ‘called cytokines to fight off foreign viruses. Murphy said, “your protein soldiers are conveyed via bodily fluids. Dehydration hampers their movement.”

The problem is, the chance for dehydration significantly increases when you’re sick. Fevers, loss of appetite, increased bowel movements, vomiting, and mucus production all draw on your body’s water stores. In an effort to stay hydrated, try to drink at least one 8-ounce cup of water every hour.

2. Wear a Scarf

In Chinese medicine, it’s not uncommon for a doctor to recommend wearing a scarf. This is because it’s believed that cold temperatures touching the back of the neck can cause illness. While no study proves this concretely, putting on a scarf isn’t a hard step to help stop a cold.

3. Skip the Cocktail

While a drink now and then is unlikely to cause serious damage, even just a small amount of alcohol can contribute to dehydration — hampering your immune system. When you’re focused on not catching a cold, consider skipping the cocktail.

To feel like you’re still part of the party, you may want to opt for a flavored drink, such as infused water or a sparkling mocktail.

6. Reduce Sugar

A study published in the study, ‘Role of Sugars in Human Neutrophilic Phagocytosis,’ published American Journal of Clinical Nutrition looked at how sugar affects the immune system. It found sugar can reduce your white blood cells’ ability to fight pathogens and virus that have entered the body.

In order to fight off the foreign invaders as quickly as possible, you want to reduce your sugar intake while you’re sick. In particular, you want to limit the amount of refined sugar you consumed, such as that found in candy and baked goods.

5. Watch Your Bedtime

Bedtimes aren’t just for the kids. They’re for you too. Because according to the study, “Chronic sleep deprivation suppresses immune system,” published by the University of Washington Health Sciences and UW Medicine in Science Daily, decreased sleep can depress the immune system.

The study compared identical twins with differing sleep habits. It showed ‘the twin with shorter sleep duration had a depressed immune system, compared with his or her sibling.’

6. Optimize Your Vitamin D

Vitamin D plays an essential role in bone growth. It’s particularly important for children and elderly. However, Vitamin D deficiencies have also been linked to increased depression, weight gain, and decreased energy levels. All of these side effects can have a significant impact on your overall health, diminishing your body’s immune system.

7. Up Your Vitamin C

In the land of vitamins, Vitamin C is the powerhouse. No vitamin delivers a bigger boost to your immune system. Adding more Vitamin C rich fruits to your diet is a good start, such as oranges. However, fruit tends to be high in sugar. You might find that a daily supplement is a better option is you are trying to limit your sugar intake.

8. Repair Your Cut with Probiotics

Your gut has been called the gateway to your health and for good reason. Your gut is home to nearly 80% of your body’s immune system. It’s loaded with virus-fighting bacteria that helps eradicate any unwanted organisms from your body.

Probiotics help boost the level of healthy bacteria in your gut so that you can fight off any infectious foreign bodies you might ingest. Foods containing probiotics include:

  • Yogurt
  • Kombucha
  • Miso
  • Pickles
  • Sauerkraut
  • Buttermilk
  • Kimchi
  • Tempeh

The holidays can be stressful. Don't let that stress become overwhelming by identifying the things that fill you and relieve your stress. Engaging in these activities regularly can help you recenter yourself.

9. Limit Stress

The link between the mind and body is not an exact science. However, research shows us that when we’re stressed, we’re significantly more likely to get sick. Unfortunately, this time of year, stress can be common. There are office parties to attend and year-end reports to finish. We go to family gatherings where Uncle Larry and Aunt Janet might get into it. We fret over finding the perfect gift.

10. Stop Smoking

It’s no secret smoking is bad for your health. It can cause cancer, respiratory failure, and heart disease. Smoking also can reduce your body’s immune response, as reported in the 2016 study, ‘Impacts of cigarette smoking on immune responsiveness: Up and down or upside down?’

11. Enjoy Tea

Tea helps you hydrate, assuming you’re drinking a blend that’s caffeine free. It also stimulates the cilia (hair follicles in your nose). This helps eradicate any germs that may be trying to enter your body.

12. Get an Immune Booster

During cold and flu season, it’s not uncommon to be surrounded by illness, even if you’re unaware of it. This is because it can take 1 – 4 days for those infected to show symptoms. So your co-workers and friends could be spreading the cold without you knowing.

As your immune system fights off attack after attack, it’s constantly strained. In order to help it continue to fight the good fight, it’s a good idea to give a boost of the key vitamins and nutrients your body needs. A Drip IV is one of the best ways to quickly boost your immune system, as it delivers these essentials directly into your bloodstream.

13. Add Turmeric

Turmeric naturally promotes healthy blood flow and reduces swelling. This helps limit the amount of toxins and foreign bodies from building up in your system. And, it keeps your immune system functioning at its peak.

You can take turmeric pills. The root can be steeped in hot water. Our favorite way is to sprinkle it on top of roasted vegetables or add it to a curry sauce.

14. Take Glutathione

Glutathione is a natural antioxidant found in plants and fungi. It can help promote the flow of oxygen throughout the body and boost your immune system. Generally, Glutathione is consumed via an oral tablet.

Exercise promotes blood flow, boosts your mood, and helps your immune system function properly.

15. Make Exercise a Priority

Exercise isn’t just about fitting into your favorite pair of jeans. (Although, that is a rather nice benefit.) Working out increases circulation. With your bloodstream moving faster, your immune system is heightened, allowing you more power to fight an illness.

Exercise can also help relieve stress and shed toxins through sweating. However, make sure to replenish any water you lose or else you’ll suffer from dehydration.

16. Season with Garlic

Like turmeric, garlic promotes blood flow and boosts your immune system. While you don’t want to eat an entire head of garlic (it can do nasty things to your bowel movements and body odor) incorporating garlic into your diet can be a tasty way to boost your overall health.

17. Eat Your Veggies

As the saying goes — you are what you eat. During the winter months it can be easy to focus on sweets and savory items. However, the fall and winter months are when you’re fighting off cold and flu season. They are the time when vegetables are more important than ever.

Look for as many opportunities to eat your veggies as possible. Tyr to incorporate as many different colors into your plate as you can. This will help you naturally give your body the nutrients you need.

18. Drink Bone Broth

Chicken noodle soup when you’re sick isn’t just folklore. In fact, it’s extremely beneficial for your immune system. However, it doesn’t have to be chicken noodle soup. Any bone broth will offer similar benefits to your respiratory health and immune system.

The collagen (aka gelatin) released from bones when simmered over a long period of time support your gut and protect it against recurrence.

19. Listen to Your Body

You are your single biggest advocate in your health and well-being. No one knows you better than you. No one is with you more often than you. And no one is more likely to notice when you’re feeling a little off or under the weather than you.

If you’re tired, don’t keep pushing. Give yourself a break. If you’re craving vegetables, eat them. Your body’s telling you something. If you can’t stop thinking about water, drink it. A lot of it. You’re most likely dehydrated. By listening to your body, you stand a lot better chance of keeping your immune system health and stopping a cold before you catch it.

I’m Sick. Now What?

If you’re already sick, we’re so sorry. It’s the worst! Luckily, there are some steps you can take to give over a cold or the flu naturally.

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