10 Essentials for Immune Strength
Our immunity is our shield against infection, disease, or other unwanted biological invasion. Right now, more than ever we have appreciated the vitalness of being and staying healthy. This is not a level you achieve and stay at but a life long process. Prevention by building life long healthy habits are the key to a healthy immune system. Regular Chiropractic adjustments help to keep your spine healthy and nourished by movement and balance, as well as releasing pressure on your nervous system, which is what controls every single organ, muscle and process within your body. Alongside this, here are 10 essential habits keep you defences strong and healthy.
#1 A whole foods, nutrition dense diet (cutting out sugars and refine starches)
Our immune system thrives on nutrient-dense whole foods to function well. Vegetables are the foundation of a nourishing diet, and they provide nutrients like vitamin C (red bell peppers, broccoli, and spinach) and carotenoids (carrots, sweet potatoes, and kale), which all support your immune system. Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starch and sugar will help your immune system function better. Aim for two servings of fruits and eight or more servings of vegetables a day! (A serving is half a cup.)
#2 Adequate protein intake
Protein is critical for immune function, and lack of it is a big risk factor for death from infections.
Eat approximately 1 gram per kg of body weight, or about two 4-ounce servings of organic, clean animal protein (like grass-fed beef, pasture-raised eggs, or wild-caught salmon). Plant-based proteins (legumes, nuts/seeds) are adequate if consumed in enough quantity.
#3
Loads of garlic, onion, ginger and spices
These offer a wide-spectrum antimicrobial properties and have a long shelf life, so make it very easy to incorporate into your daily routine. Garlic, onions and savoury spices like turmeric go great with soups and vegetable dishes, as well as bean dips and sauces. Use fresh ginger in your smoothies or tea, along with lemon juice or lemon zest.
#4 Fluids, especially warmer fluids
Consuming adequate fluids supports all your body's functions including the immune system.
Fun fact: Tea delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well. Feel free to choose white, green, or black.
#5
Sufficient sleep
We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier, aiming for seven to eight hours a night.
#6
Regular exercise
Mild to moderate exercise (for approximately 30 to 45 minutes) helps support the immune system. Avoid overexertion such as training for endurance events when you are feeling run-down. This will lower your immune defences.
#7
Meditation and yoga
The data is clear: Increased levels of stress increase susceptibility to viral infections. Now is the time to learn meditation, double down on your practice, do yoga, take hot baths, do deep breathing, practice home massage with your loved ones, and more.
#8
Fermented foods to support the microbiome.
The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens. Eat fermented foods to support diverse and abundant bacterial populations that will keep your microbiome healthy. These include sauerkraut, kimchi, natto, miso, tempeh, unsweetened grass-fed yogurt, and kefir.
#9
Supplementing correctly
Supplements that you could take right now to optimise immune health are:
Multivitamin/Mineral
Vitamin D3
Buffered vitamin C
Zinc citrate
Probiotics (make sure to get at least 20 billion CFU to feel the amazing benefits)
Fish Oil (Arctic Cod Liver Oil)
#10 Chiropractic care
Regular chiropractic treatment helps maintain a strong and healthy immune system with chiropractic patients having 200% greater immune competence over a five year period than those not under chiropractic care. Our immune systems defend our bodies against invaders. They are one of our strongest lines of defence.
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