In today's fast-paced world and with flu season upon us, maintaining a robust immune system is crucial for overall well-being. Let's explore natural ways to fortify your body's defenses to promote lasting health.

10 Ways to Boost Your Immune System Naturally

1. Colourful Plate, Powerful Defense - Embrace the rainbow on your plate. Incorporate a variety of fruits and vegetables, as different colors often signify diverse nutrients. Vitamins, minerals, and antioxidants found in colourful produce contribute to a resilient immune system. Include dark leafy greens, broccoli, berries, citrus fruits, bell peppers, carrots, and tomatoes, to name a few.

2. Include Healthy Fats – Omega 3 fatty acids found in fatty fish (salmon, tuna, mackerel, etc.), chia seeds, flax seeds and walnuts are known to increase cellular activity that can help fight infection. Nuts and seeds are also loaded with nutrients that can help maintain your immune system. Incorporating healthy oils like avocado and olive oil will also be beneficial.

3. Key Nutrients – Be sure to consume foods that are rich in vitamin C, vitamin D, zinc, selenium, iron, and lean protein (ex. chicken) as these critical for the growth and development of immune cells and for enhancing immune potential. If you are not getting enough of these nutrients in your diet, consider supplementation. I always recommend a vitamin D supplement, especially in the winter months.

• Vitamin C – citrus fruits, tomatoes, bell peppers, strawberries, papaya, broccoli, pineapple, potato, kiwi, brussels sprouts, cantaloupe, kale, and cauliflower.

• Vitamin D – fatty fish (salmon, mackerel, halibut, etc.), herring, sardines, cod liver oil, canned tuna, eggs, mushrooms, and fortified foods.

• Zinc – red meat (in moderation), shellfish, legumes/peanuts, seeds (hemp, pumpkin, sesame, etc.), nuts (pine nuts, cashews, almonds), dairy, eggs, and whole grains (wheat, quinoa, rice, oats).

• Selenium – Brazil nuts, fish, roasted ham, chicken, turkey, red meat, cottage cheese, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, and cashews.

• Iron – chicken, turkey, fish, tofu, red meat, liver/organ meats, shellfish, spinach, quinoa, broccoli, pumpkin seeds, and legumes.

4. Gut Health Matters - A flourishing gut is a key player in immune function. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These foods foster a healthy gut microbiome, supporting immune cells and promoting overall digestive wellness. A probiotic supplement would be beneficial as well.

5. Spices – consider adding some garlic, ginger, and turmeric to your cooking. These spices are known to have immune boosting properties.
6. Herbal Allies - Harness the power of nature's pharmacy by incorporating immune-boosting herbs into your routine. Echinacea, elderberry, and astragalus are renowned for their immune-strengthening properties. Consider incorporating them into teas or tinctures for a tasty and beneficial boost.
7. Hydration: The Elixir of Life - Adequate hydration is fundamental to a well-functioning immune system. Water helps flush toxins from the body and supports the transport of nutrients. Aim for at least eight glasses a day and consider adding herbal teas for extra antioxidant benefits.
8. Quality Sleep - Prioritize restful sleep as it plays a pivotal role in immune function. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment promotes relaxation. Quality sleep is a cornerstone of a robust immune system.
9. Stress Management Techniques - Chronic stress can compromise the immune system. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or nature walks into your daily routine. Cultivating a sense of calm positively impacts immune health.
10. Exercise Regularly - Engage in moderate, regular exercise to enhance immune function. Whether it's brisk walks, yoga, or strength training, find an activity you enjoy. Exercise promotes circulation, supports the lymphatic system, and contributes to overall vitality. Aim for 30 minutes a day.

Remember, a holistic approach to health involves a combination of these practices. By nourishing your body with a diverse, nutrient-rich diet, prioritizing sleep, managing stress, and incorporating immune-boosting herbs, you pave the way for a resilient immune system and long-lasting well-being. Make these practices a part of your lifestyle, and watch your body thrive.

For more guidance on how to boost your immune system and to improve your overall health through nutrition and lifestyle changes, check out Thrive’s nutrition programs and services!