How to boost your immune system naturally, according to an immunologist
Your immune system is much like the muscles in your body: you have to train it to do its job correctly. With that said, here are 12 key things immunologist Heater Monday says you should do to strengthen your immune system.
- Take a probiotic that has a broad array of species. Lactobacillus and Bifidobacterium are two of the most important families of bacteria that populate our gut from birth, and they have been shown to positively affect our immune health. Remember, probiotics are full of live organisms, so it pays to spend a little more on a good-quality brand.
- Avoid drugs and over-the-counter medications. Get this: it takes three to six months for our microbiome to recover from one week of antibiotic treatment, so best to avoid it.
- To fend off sickness, take the following three vitamins and minerals each day: zinc (15-30mg), vitamin D (2,000 IU), and vitamin C powder (1,500mg).
- Try colostrum—the “first milk” from nursing mammals, which is rich in protective antibodies.
- Incorporate bone broth into your diet. The natural gelatin, collagen, and amino acids in them tend to the gut, improve wound healing, and help support the health of individual immune cells such as lymphocytes.
- Make fungi a part of your diet. Reishi, Shiitake, and Maitake have all been found to boost the immune system.
- Harness the power of the sun. Vitamin D deficiency is associated with increased frequency of infection, so get some natural vitamin D from the sun.
- Sweat it out in a sauna. A regular visit to the sauna not only improves the health of our protective white blood cells but also makes it harder for bacteria and viruses to survive through the increase of body temperature.
- Use natural antimicrobials to ward off infection. By eating superfoods like raw garlic and Manuka honey, you strengthen your immunity.
- Exercise!. With regular exercise, you improve your antibody response to infections.
- Take to your bed. Chronic sleep deprivation and disruption of the sleep-wake cycle cause an activation of the inflammatory immune response. Get your rest and avoid this.
- Manage your stress: Chronic stress suppresses our immune response which is why it’s vital to find ways to de-stress is vital. Meditation is a good place to start with this. READ MORE
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