There are so many wonderful things to look forward to as autumn approaches: the glorious rainbow of leaves in the trees, the flavor of warming spices in our foods and beverages, fun holiday parties and delicious treats to share... Unfortunately, seasonal changes and festive gatherings can invite unwelcome sniffles and sneezes, too.
As the temperature starts to drop and pumpkins start appearing, it’s a great time to take proactive steps to bolster your immune arsenal. Your microscopic immune cells are always standing guard, but there are many ways you can help ensure they’re alert and fully equipped to keep you well year-round. Check off these simple steps to boost your immune force so it’s always at its best.
1. Catch Some Z’s
One of the best things we can do to fortify our bodies is to get enough sleep. Studies show that people that don't get adequate sleep are more likely to catch seasonal bugs and be slower to recover from common symptoms. This is because sleep deprivation has a negative impact on how well our immune cells respond.
How much sleep is enough? Most adults need seven to eight hours of quality sleep each night. The optimal amount for teenagers is nine to ten hours of sleep, while younger children may need ten or more hours of sleep. No matter your age, turning off screens and winding down with a bath or a book are great ways to encourage relaxation and rest.
2. Eat Colorful Fruits and Veggies
Our immune army relies on the nutrients in healthy foods to keep it powerful and energized. And it’s well-established that the best place to get a wide array of immune-boosting vitamins and minerals is from a variety of colorful, fresh fruits and vegetables. Keeping a rotating rainbow of plants on your plate provides the building blocks for a healthy immune system. Plus, a superfood supplement like Pure Synergy Superfood is an excellent way to add an abundance of antioxidants to reward your hard-working immune cells.
3. Move Your Body
Did you know that just the simple act of taking a walk is a boost to your immune system? Not only does getting outside provide immune benefits from fresh air and vitamin-D building sunshine, moving fosters the healthy circulation of nutrients and immune cells throughout the body. Plus the de-stressing effects of exercise help relieve your immune cells to focus on keeping you healthy.
Beyond taking a walk or two a day, find a fun way to move your body that you want to do on the regular. Riding a bike a few times a week, playing tennis with family or friends, or taking a yoga or Zumba class are all great options. Whatever it is, it will not only help nourish your immune system, it will also help strengthen your heart, boost your energy and improve your health in a myriad of ways.
4. Manage Stress
Stress suppresses the immune system, plain and simple, which in turn increases our susceptibility to illness. While we can’t always avoid sources of stress in our lives, we can develop healthy ways of responding to them. Relaxation techniques such as meditation, yoga, tai chi, and focused breathing exercises have been developed around the world that have shown to foster a healthy stress response.
Since stress is unavoidable, it’s important to take time out for self-care. Even the nourishing act of silently drinking a cup of tea can quiet our mind and reduce our levels of stress. Laughing is also a great way to lower stress, so watching your favorite TV comedy or going to a funny movie is actually good for your your health! To learn more, check out our post 8 Ways To Naturally Reduce Stress.
5. Stay Hydrated
It’s not unusual to feel less thirsty as temperatures cool and activities move indoors, but your body’s hydration needs last all year long. Roughly two-thirds of your weight is water, and that figure doesn’t change with the weather. Beyond quenching thirst, fluids support healthy blood circulation, energy levels, immune cell communication, and more.
You’ve heard it before – drink at least 8 glasses of water per day, plus more if you’re active, pregnant, or nursing. And great news! Your morning coffee, afternoon tea, and soul-satisfying soups count towards your hydration. If you have to, set reminders on your phone and take regular sips. And don’t forget to say cheers to your immune allies.
6. Good Gut Health = Good Health
An incredible 70% of your immune system resides in your gut! Therefore, the health of your digestive system literally affects the well-being of your entire body. Our modern, highly processed diets tend to be high in sugar and fat and low in fiber – it might be tasty, but it’s not what your immune system craves.
To keep your digestive and immune system at its best, focus on fiber. Fiber is the number one way to nourish the gut health that leads to good health. So again, fill up on fruits and vegetables and fiber-ful beans and whole grains every day. Add in fermented foods too for an extra treat for your microbiome.
7. Take Immune Boosting Mushrooms & Herbs
An array of traditional foods and herbs have been used across the globe for millennia to support a healthy immune system. For example, several mushrooms are famous for fortifying the body’s defenses including reishi, shiitake, and maitake. Mushrooms are unique sources of beta-glucans, which have been shown to help equip immune cells for a ready and robust response.
Since the immune-boosting effects of many mushrooms and herbs requires more than can be easily consumed on a daily basis, supplements are a perfect way to get the most out of these immune-nourishing ingredients. For year-round support, our Immune Health™ formula includes 7 infamous functional mushrooms plus concentrated beta-glucans from algae. Or if you wake up feeling under the weather, reach for Rapid Rescue® with its potent pack of renowned herbal extracts including echinacea, elderberry, and oregano to bring the ultimate immune boost for a quick, healthy recovery.
Your Privacy Choices