Looking to increase your immunity?
What score would your immunity power receive if it were rated one to 10 right now?
If you get sick frequently, suffer from chronic allergies, inflammation or digestive issues, there’s a chance that your immune system needs a bit more attention.
You can increase your immunity power naturally, and it might not take as much work or time as you might think.
When discussing natural ways to boost the immune system, nutrition ranks high on the list.
Most people stop at listing healthy foods that you should consume, including lots of fruits, vegetables and leafy greens.
Perhaps you’ve read discussions of protein and the healthiest fats available.
What those discussions are often missing is the value of micronutrients.
Macronutrients are the major components of food that every body needs to thrive. Protein, fat and carbohydrates are all macronutrients.
It’s important to consume high-quality foods that contain these nutrients because they support your organs and all bodily functions, including the immune system.
Micronutrients are the minerals and vitamins that you need daily but in lesser quantities than macronutrients.
Think about sodium, B vitamins, calcium and zinc. Scientists have determined that the amount of micronutrients needed for a healthy immune system change over the course of a lifetime.
The older you get, the more your nutritional choices will influence the strength of our immune system and your overall health.
Watching those macros is important, but studies have shown that micronutrient deficiencies may change the way the immune system responds to toxins.
You can give your immunity power a boost by eating more fresh produce that contains a variety of minerals and vitamins.
If you know that your diet is lacking, a multivitamin can help.
Your doctor or a nutritionist can help you go over your diet and identify other supplements that you may need.
A research paper published in a 2019 issue of the Journal of Experimental Medicine showed that sleep increases the amount of integrins active in the human body.
Integrins are the mechanisms that allow the immune system’s T-cells to attach to toxins and eliminate them from the body.
The study found that there are more integrins active during the sleep state than the wake state, showing that sleep can boost the efficiency and functionality of the immune system.
Perhaps you’ve noticed that you’re more prone to getting sick when you go a night or two without adequate sleep.
If you’re going through a period of emotional upheaval, you may struggle to sleep and find yourself coming down with a cold or even in the hospital with pneumonia.
That’s common because the immune system’s ability to eliminate viruses and germs before they make you sick is compromised when you lack sleep.
Most adults need at least seven or eight hours of sleep each night to feel well rested.
You may need a bit more or less, so experiment with your bedtime schedule to find your magic number.
In a 2005 issue of the peer-reviewed journal Evidence-Based Complementary and Alternative Medicine, researchers revealed the results of a small study that looked at the impact of aromatherapy massage on the immune system and psychological wellbeing.
Participants receive foot baths with tea tree oil and aromatherapy massages with sweet marjoram essential oil, lavender essential oil and cypress essential oil.
The results showed that aromatherapy massage provided a natural boost for the immune system.
These benefits are strongest in the short-term, but you can maximize the impact by having the massage on a routine basis.
You may also try diffusing some of these essential oils into your living or work environment.
The more you relax and limit the negative impact of stress, the better your immune system is likely to function.
Research has shown that routine practice of mindful meditation can have a positive impact on the immune system.
The simplest form of this art is to get into a comfortable position and pay close attention to the rise and fall of your breath.
Try to eliminate all thought from your head and focus entirely on your breath or something in your immediate environment.
When your mind wanders, gently bring it back to focus.
Mindful meditation can help ease anxiety in tense moments and can help your body cope with stress in a more beneficial manner.
It may also help keep your immune system strong so that you fight off toxins and enjoy a healthier lifestyle.
It can take some time to implement all of these immunity power boosters.
Start with one that is the easiest for you to implement and then gradually adjust your lifestyle you’re doing everything possible to help your body fight off infection, inflammation, illness and disease.
You can do this with natural measures that protect your health and mental wellbeing.