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It’s Wellness Wednesdays! We’ll talk about 8 tips to boost your immune system. You might be sabotaging your immune system without even know it. Many common lifestyle habits can have a negative effect on the health of your immune system.
A poor immune system can leave you more vulnerable to illnesses like the common cold and the flu, and even contribute to the development of cancer and other serious diseases.
Replacing bad habits with healthy habits can bolster the strength and effectiveness of your immune system.
Consider where you could implement healthier, immune-boosting habits:
1. Exercise.
Moderate exercise of only 30 minutes a day increases several factors in the immune system. The most important of these is your leukocyte count. These are the cells that fight infection.
- Sitting at a desk all day increases the odds of catching common ailments. Go to the gym or get out and take a brisk walk every day.
2. Avoid being overweight.
Excess bodyweight greatly increases the likelihood of developing diseases like cancer, heart disease, and diabetes. Studies have also shown that being overweight has a negative impact on the immune system.
3. Watch your diet.
Excess sugar consumption has a negative effect on immune system’s effectiveness when dealing with bacteria. This effect can be seen after the consumption of as little as 75 grams of sugar and continues for at least a few hours.
- On the other hand, foods that are high in antioxidants and other nutrients boost the immune system. The best way to get all of these nutrients is by eating fruits and vegetables. Ideally, fill at least half your plate with vegetables.
4. Reduce stress.
We’re all faced with a certain amount of stress in our lives. A small amount of stress is actually good for our health. However, excessive, chronic stress has a very negative impact on immune system health.
- Have you ever noticed you only get sick when you’re overstressed? When you’re stressed, you become much more likely to develop a variety of illnesses.
5. Laugh.
Laughing is great for you. It decreases the level of stress hormones in your body. It also increases a specific type of white blood cell. Even the anticipation of experiencing something humorous has a very positive effect on the immune system.
6. Avoid social isolation.
A strong social network is a great boost to both your mental and physical health. Your immune system is especially affected.
- Those with strong social connections and many close friends have a higher level of immunity than those that feel socially isolated.
- The feeling of loneliness can actually affect the way genes behave.
7. Get enough sleep.
Most adults require 7 to 9 hours of sleep to maintain good health. A lack of sleep can increase the likelihood of getting sick.
- Insomnia can increase inflammation in the body, which inhibits your immune system’s responsiveness.
8. Practice relaxation techniques.
Since chronic stress decreases immune system function, learning relaxation techniques will help return your immune system to healthy state.
- Experiments have shown that regular meditation has a positive impact on your immune system.
Boosting your immune system is one of the most important things you can do for your health. It has a significant impact on longevity. Consider how many people die from the flu and other common ailments, especially as they age and their immune system function decreases.
You’ll also notice that these tips will enhance your overall well-being, as well as helping your immune system. Eating better, sleeping more, exercising, and relaxing will make you feel better every day. You’re going to like the way you feel!
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I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health, your environment, and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, reverse some chronic diseases (if you suffer from them), and can even help you with detoxification. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my MaxHealth Essentials Bundle may provide the extra boost you need.
These are my favorite Wellness and Immune-Boosting Supplements to use! This MaxHealth Essentials Bundle will ensure you have the intake of the important vitamins, minerals, and antioxidants to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency.
For best results make sure you use the supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Weight Monitoring
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical Activity
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, help you maintain a healthy weight, and is a great way to detox your body!
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance Training
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on January 28th, 2022 at 05:45 am
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