Natural Ways to Support Our Immunity
We’re all thinking about supporting our immune systems so we can stay healthy and prevent illness. Whether with back to school, crowded work environments, or running daily errands, its something we can all learn more about and practice tiny shifts to boost our immune system!
Let’s start with the basics…What IS our immune system anyways?
Our immune system is an awesome network of cells, organs, proteins and antibodies that work to protect us against bacteria, viruses and parasites. While we usually only think of our immune system when we feel sick, it actually works 24/7 to protect us.
There’s lots of evidence that nutrition and other lifestyle measures influence immune strength and susceptibility to infectious diseases. And, as we enter into cold & flu season, in the midst of a global pandemic, I want to share with you my favorite tips and tricks to help our immune system function optimally, in a proactive way to prevent us from getting sick.
Eat the Rainbow
What you eat has one of the most powerful effects on our immune systems and is the foundation of a healthy body from the inside out. Make cooking and eating REAL food a priority first so you don’t have to be “reactive” later if illness sets in. Our immune system is built and restored with every bite of nourishing food you take. The greater the variety of colors, the more nutritious, so go ahead and make a rainbow on your dinner plate!
Soups and Bone Broth
One of the most healing foods you can eat is bone broth, or soups made with real broth. It’s so healing for our gut, and full of protein, collagen, trace minerals and nutrients that support the immune system. Bone broth can be easily made at home or get a well-sourced brand like my favorite here.
Citrus
From fresh squeezed grapefruit juice, oranges wedges, lemons in cooking, lemon or lime water in morning, vitamin C can help support cellular functions that are needed by the immune system. Vitamin C can’t be stored by your body, so you need to try to incorporate foods that are rich in vitamin C every day, like citrus and red peppers, and fill in the gaps with a supplement if you choose to.
Red Peppers
You know I love my bell peppers and love to surprise people by sharing their Vitamin C superpowers! Did you know that Red Bell peppers have more Vitamin C per serving than oranges?? This makes these red gems a great one to incorporate into your meals this time of year, and always.
Vitamin D3
There are many studies that have linked high vitamin D intake to high immune protection and function. You can check your levels with a quick test at your next doctor’s appointment. I love and have been taking Vitamin D for years and years, and I ramp it up for the fall and winter months. This is my favorite brand.
Elderberry
As a Registered Nurse and Certified Health & Wellness Coach I see first-hand how supporting our immune system is more important than EVER! Research has shown that these potent organic berries can: support our immune system, reduce the severity and length of cold and flu, decrease respiratory conditions, increase energy, and much more! Support you and your family’s immunity in a healthy and delicious way with my Organic Elderberry Gummies here!
Magnesium
Magnesium is the master mineral. It helps our nervous system, sleep, and overall health so much. And because good sleep and grounding your nervous system (aka, not letting stress take over your life) directly impacts our immunity, magnesium makes the list. I take it nightly and it helps my muscles recover from workouts, helps my mental clarity, and helps me get good rest. This is one of my favorites.
Probiotics
Most of our immune system is in our gut, so we must take care of our insides. We can do this by consuming foods rich in probiotics such as pickles (my personal favorite source), sauerkraut, yogurt, kimchi, and kefir. If we can’t get enough from foods, we can supplement with a quality probiotic. I love and use this one.
Self Care in the Form of Relaxation, Stress Management, and Sleep
If we are always in a heightened fight or flight mode and running on empty not getting at least 7-8 hours of sleep each night, our immune systems will weaken sooner than later. It's so important, especially during cold and flu season in the middle of a pandemic, to focus on caring for our bodies on a fundamental level, every day with self care.
To help with self care, relaxation and stress management I create personalized Self Care Kits and currently am offering a seasonal "Be Well" version including organic Elderberry Gummies (also available for purchase separately here), organic immunity support teas, organic Elderberry + Manuka Honey lip balm, epsom salts and more! You can order here.
Epsom Salt Baths
They’re known to clear & neutralize our energetic field, which helps with stress. See the connection? Plus being submerged in hot water can help raise our body temperature, which helps us naturally fight off any offenders, assisting the natural way the immune system works. Tip: Epsom salts also naturally contain Magnesium as well, so it’s a win-win!
Natural Hand Sanitizer and Soap
My favorites are from Gaia and Branch Basics. I have one in car, one in my purse, one work bag…. you get the idea. Practicing good hand hygiene frequently, whether that’s washing our hands or using hand sanitizer (minimum of 60% alcohol per CDC recommendations), is a non-negotioable.
Move
Daily intentional movement in some form is vital to move blood, lymph, and keep our bodies’ tissues getting enough oxygen to remain strong.
All this being said, try to focus on all the simple ways to nourish our bodies in order to support our immune system. Choose real food first, always, and then add supplements to boost & complement those foods. Movement, stress management, self care, clean living & healthy lifestyle practices (which will not only help your immune system, but all of your health, mind and body) will ensure you stay healthy this season—and all year long!
>>> Tell me your favorite immunity tip in the comments below!
