How to Boost Your Immunity Naturally: Science-backed Tips
In today’s fast paced world, maintaining a strong immune system is crucial for overall well-being.
While no magic pill can guarantee perfect immunity, it also isn’t all as overwhelming as it can sometimes seem. Here are a few easy to incorporate, research-based tips that can get you on the right track!
Sleep: Sleep in one of the most underrated health superpowers we have. A 2019 Study in the European Journal of Physiology found that sleep deprivation can actually impair immune function and increase susceptibility to infections. Adequate sleep plays a vital role in maintaining a strong immune system. Aim for 7-9 hours of quality sleep each night, its when our body does the most repair!
2. Hydration: Water is a vital component for maintaining a healthy immune system. Its essential for the proper function of all cells in our body (including immune cells). Water helps aim our body’s waste removal system by helping out body to flush out toxins through the lymphatic system and kidneys. Water also helps transport essential nutrients to immune cells ensuring immune cells have the necessary resources to function efficiently.
3. Breakfast: Diets are a dime a dozen these days and can be quite controversial, but some things remain true. A well-balanced diet is the foundation for a robust immune system. Start your day with a good breakfast: Eggs, avocado and rocket on sourdough will give you a blood sugar balanced superfood start to the day. Alternatively, a smoothie with a good quality whey or vegan protein with a banana or avo. Follow this with citrus fruits (grapefruits, lemons + oranges) which are an excellent source of Vit C. Berries are an alternative and packed with antioxidants.
4. Garlic + Ginger: Garlic contains a compound called allicin, which has antimicrobial and immune boosting properties. Ginger is anti-inflammatory and may help alleviate symptoms of respiratory infections. Make a simple tea with these two adding some lemon + 100% raw honey and you are already on the right track.
5. Supplements: Supplements are amazing but really should be done under the advice of a health care practitioner. Some of our favourites for overall immunity is a good multivitamin (we love Metagenics Phytomulti), curcumin supplement and a spore based or live cultured probiotic!
Remember wellness doesn’t necessarily need to be a 1000 step process, it’s the small unremarkable health gestures that you can sustain.
Be well.
Dr Enya
Supporting literature: Besedovsky, L et al, 2019; Maggini, S et al, 2018; Arreola, R. et al, 2015.