Four Good Practices to Boost Immune System This Winter
There is nothing we would rather do than stay in bed when the days become shorter and the temperature drops. Our everyday activities, however, significantly impact our general health, particularly the condition of our immune system. According to functional nutritionist Chloe Ward, “the gut, which contains more than 70% of immune cells, is particularly interconnected with other systems.” “By lowering inflammation and promoting gut health and strengthening the body’s defenses against infections, behaviors like eating nutrient-dense foods, controlling stress, making sleep a priority, and remaining active can bolster immunity.” This is why leading a sedentary lifestyle is so crucial.
However, leading an active and healthy life is much easier said than done. But with these simple, professional-endorsed practices, you may discover practical strategies to safeguard your immunity, gut health, and yourself.
Make Gut Health a Priority
Prioritize Gut Health
When it comes to immunity-boosting behaviors, gut health should come first, according to functional medicine specialist Dr. Amy Myers. “Consider your immune system as your body’s army,” she advises. “This army has the means to repel attacks when it is robust and backed by a healthy gut. Your immune system is susceptible to these attacks, though, if it is compromised. Without a healthy stomach, it is impossible to have a healthy immune system.”
Ward continues, “That’s why it’s so important to feed your body gut-healthy foods.” “Incorporate fermented foods into your diet, such as kimchi, kefir, and sauerkraut, to boost good gut bacteria, which are essential for controlling the immune response.” Additionally, to support a healthy gut lining, concentrate on eating foods high in prebiotics, such as garlic, asparagus, and bananas.
Practice Mindfulness and Breathwork
It may surprise you to learn that mindfulness may significantly increase your immunity. “Practices such as gratitude journaling or deep breathing can help reduce stress, which can otherwise suppress immune function by raising cortisol levels,” adds Ward. “Methods such as diaphragmatic breathing can also enhance cellular health and oxygen delivery.” Think about incorporating these practices into your everyday schedule; for instance, meditate for ten minutes before bed.
Obtain Enough Sleep
According to Dr. Myers, sleep is crucial for preserving your general health and is more than simply a way to unwind after a demanding day. She asserts that sleep is essential for memory retention, learning, and even physical detoxification. “A lack of sleep can affect your heart, brain, metabolism, immune system, and gut health, as well as cause anxiety and depression.” Make an effort to establish a nighttime routine that encourages rest and sleep, such as limiting screen time before bed.
How to Handle Stress Well
Although stress management can be difficult, the benefits are well worth the effort. According to Ward, “Long-term stress raises cortisol levels, which can eventually impair immune function by reducing the body’s capacity to generate enough immune cells, such as lymphocytes (white blood cells).” “The body finds it more difficult to mount a strong immune response as a result, making it more susceptible to infections and long-term illnesses.” There are several techniques to assist manage stress, including writing, walking, meditation, and speaking with a mental health professional.
Bad Behaviors That Impair Immunity
According to Dr. Myers, some behaviors might strengthen your immune system, while others can have the opposite effect. She claims that unhealthy behaviors, including smoking, binge drinking, and leading a sedentary lifestyle, can weaken the immune system and cause inflammation.
“Optimal immune function can be hampered by poor nutrition, especially diets deficient in important vitamins and minerals like zinc, vitamin C, and vitamin D. High amounts of stress and prolonged sleep deprivation can increase cortisol, a hormone that inhibits immunological responses.
According to Ward, poor sleep patterns can also significantly impair your body’s immunological system. “A lack of sleep impairs immune cell function overall and decreases the production of cytokines, which are proteins that aid in the fight against infection.” Don’t worry if you’ve been engaging in any of these bad behaviors; there’s never a bad moment to start changing.