3 Ways to Boost Your Immunity (beyond from washing hands and vitamin C)
(Watch the video here)
Nobody likes to get sick.
Getting sick occasionally is actually a sign that your immune system is in good shape. You actually want your body to initiate appropriate responses to fight pathogens that inevitably enter our body. But we shouldn't be getting sick with every cold and flu that go around. That's actually a sign that your immune system (as well as other systems in your body) could use some work.
Yes, wash your hands and maybe up your vitamin C intake with natural foods like bell peppers, strawberries, and oranges, or a quality supplement.
To boost your immunity against WHATEVER is going around, try the following three strategies:
(I am NOT a doctor. This information is intended as general information only. Please check with your medical professional before implementation).
1. Fix your digestion!
Did you know that 70-80% of your immunity takes place in your gut (small intestine, to be exact)? It's important to support your gut health if you want to support your immune as well. One easy way is to address your stomach acidity levels. Your stomach acid should be between 1.5-3.5 on the pH scale. Believe it or not, most people do not have enough acidity in their stomachs (that'll be for another post!). Proper stomach acid is IMPERATIVE to killing off microbes that enter your body. A few ways to help your stomach acidity:
stop drinking alkaline water
take a shot of apple cider vinegar before meals (can be diluted in water to help)
drink lemon water before meals
if apple cider vinegar doesn't work, or you just hate the taste, try HCl supplementation (I highly suggest speaking with an Functional Nutrition Therapy Practitioner to help with dosing)
add digestive enzymes before meals (doesn't affect stomach acid, but does help with digesting in case acidity levels are too low)
take a probiotic (support the good bacteria in your intestines so the bad bacteria don't overpower)
pH scale
Image: pH scale ranging from 0 (battery acid) to 14 (drain cleaner). The lower the number, the more acidic. You want your stomach acid levels to be between 1.5-3.5
(image credit: OpenStax College | commons.wikimedia.org)
2. Limit/eliminate sugar
When our blood glucose levels are consistently high, it elicits a stress response from the body. This sympathetic state, which we call "fight-or-flight", puts other bodily functions on hold while it prioritizes adrenaline and cortisol to survive whatever threat your body is under. When we are constantly in this state, our body keeps prioritizing adrenaline production over other systems, like reproduction, digestion, and immune.
Try to limit the amount of added sugar and refined carbohydrates (and processed foods). Have a balance of protein, fat, and carbohydrates with each meal--try 30-30-40%, respectively, with majority of carbs from vegetables.
3. Supplement with zinc
Zinc is a fantastic mineral when it comes to boosting your immunity. It aids in healing wounds, boosts immune system response, protects against free-radicals, and if taken at the beginning, has been shown to decrease the amount of time you are sick. Try adding zinc-rich foods, like oysters, lentils, beef, and pumpkin seeds. Or try a quality supplement like Thorne Research Zinc Picolinate or Biotics Zn-Zyme.
BONUS TIP: Sleep and stress management!
Quality sleep is GOLDEN in immune support. Not only will getting enough sleep help protect you from getting sick when exposed to a virus, but it will also help you recover faster if you do end up getting sick.
High stress levels can impair immune function (remember the whole sympathetic state prioritizing adrenal and cortisol production over other systems, like immune?). When it's cold and flu season, or something is going around, take things a little easier. Cut down on stressful activities and schedule time for rest.
Please share this article with someone you think would benefit from these tips!
I have provided links to some suggested supplements. I do get a small kickback if you decide to purchase through the links--it helps keep the lights on :) Thank you! If you need any help with supplements, shoot me an email at coachkatieharrell@gmail.com and I can help you get what you need.
If you have any questions on the information I shared, please feel free to leave a comment or email me at coachkatieharrell@gmail.com
