Supporting your immune system has never been more important.
A good immune system can reduce your risk of disease and illness. It can reduce your risk of catching the common cold or flu. It can also reduce the risk of chronic disease.
It’s in your best interest to support your immune system.
Fortunately, researchers know more about immunity than ever. Every day, researchers discover new, easy, at-home ways to support immune function.
Looking for easy ways to support your immune system at home? Here are some of the actionable strategies experts recommend.
Obvious Tips for Boosting Immunity
As Harvard Medical School explains, there are some obvious ways to support your immune system. It’s no secret that smoking, exercising regularly, and losing weight can help support your immune system, for example.
Some of the basic (and obvious) lifestyle habits to boost your immunity include:
- Stop smoking
- Eat a healthy, balanced diet
- Eat more fruits and vegetables
- Exercise regularly and maintain a healthy weight
- Drink alcohol in moderation
By implementing these basic strategies today, you can quickly transform your immunity.
Get More Sleep
Sleep plays a crucial role in immune function. If you aren’t getting enough sleep, then your immune system could suffer.
As the Mayo Clinic explains, a lack of sleep can affect your immune system. Multiple studies show that people who get poor-quality sleep – or insufficient sleep – are more likely to get sick after being exposed to a virus, including the common cold virus.
Similarly, lack of sleep can impact your recovery time. If you aren’t getting enough sleep while sick, then it could take significantly longer to recover.
It’s no secret why sleep impacts immunity. During sleep, your body releases proteins called cytokines. Some cytokines promote sleep, while others influence your immune system.
When your body is fighting off an infection or inflammation, it needs more cytokines. When you aren’t getting enough sleep, your body isn’t producing enough cytokines, making it more likely to experience a serious infection or long-lasting inflammation.
It’s not just a short-term lack of sleep: long-term sleep deprivation is associated with a higher risk of various diseases and illnesses. Studies show people who don’t get enough sleep have a higher risk of obesity, diabetes, and cardiovascular disease, among other issues.
Want to supercharge your immunity? Start by getting a good night of quality sleep.
Stress weakens the immune system. When you are stressed, it not only impacts your physical and mental wellbeing – it also makes you more likely to get sick.
Numerous studies have shown stress is linked with immunity. Researchers have found that humans who are stressed have fewer Natural Killer (NK) cells, which your body needs to fight infections and diseases.
When stressed over a long period of time, you weaken your body’s ability to fight everything from diseases and illnesses to chronic infections.
You can stress your body in multiple ways. Exercising too much, for example, weakens your immune system through physical stress.
As this 2004 review study published in Psychology Bulletin explained, psychological stress can weaken your immune system just like physical stress. Researchers analyzed 300 trials over 30 years on psychological stress and immunity. After analyzing evidence, researchers concluded that stress influences immunity due to evolutionary reasons.
Stressed? Try yoga or meditation. They’re proven stress relievers that could help you de-stress – and support your immunity.
Take (the Right) Supplements
Walk into any health food store and you’ll find countless supplements claiming to boost immunity.
Unfortunately, most immune-boosting supplements are junk. Some are multivitamins mixed with trace amounts of herbal extracts. Others use junk science or hidden ingredients to energize your body, tricking you into thinking you have stronger immunity.
Certain natural ingredients, however, have been linked to immune benefits. By taking these supplements, you could support immunity in powerful ways.
A WebMD Medical Doctor (MD) recently reviewed evidence on immune-boosting supplements to create a list of the best ingredients. Some of the most science-backed immune-supporting ingredients include:
Vitamin C: Vitamin C is one of the most popular immune-boosting supplement ingredients available today. Whether you eat foods rich with vitamin C – or take a vitamin C supplement – it’s been shown to support immunity in multiple ways – primarily by acting as a powerful antioxidant.
Vitamin D: Your skin produces vitamin D when exposed to sunlight. Research shows that vitamin D is crucial for immunity. When you take the right dose of vitamin D per day, you’re likely to have a stronger immune system than someone who is deficient in vitamin D.
Vitamin E: Vitamin E could support immune function in seniors. One study found that taking 200 IU of vitamin E per day for one year led to a significant reduction in respiratory infection among a large group of seniors.
Zinc: Zinc is crucial for immune function. If you already get enough zinc, it’s unlikely more zinc will boost immunity. However, if you are deficient in zinc, it could weaken your immunity. Some experts recommend taking a zinc supplement.
Probiotics: Probiotics are beneficial gut bacteria linked to digestion, immune function, and more. Some experts recommend taking probiotics regularly to support immunity.
Glutathione: Glutathione is an antioxidant produced naturally by your body. Some studies show glutathione influences Natural Killer (NK) cell activity, which could influence immunity.
Elderberry Extract: Elderberry extract has been used for centuries as a traditional folk medicine. Today, increasing research shows elderberry extract could influence immunity. One recent study found elderberry syrup led to significantly better outcomes for flu patients compared to a placebo.
Golden Root Extract: One strain of golden root extract, R. Rosea, has been shown to increase the percentage of memory T cells and B cells, both of which play a crucial role in immunity. The study involved just 15 men, so more research is needed to verify the benefits. But early results are promising.
Request a Science-Based Nutrition Testing Kit for Better Blood Test Results
You may have had a blood test as part of a routine physical. However, many experts believe a Science-Based Nutrition blood test is even better.
A Science-Based Nutrition blood test compares your bloodwork to a better population sample.
Instead of comparing your blood to everyone who recently used the lab, a Science-Based Nutrition blood test compares your bloodwork to a normal and optimal population.
When you request an ordinary blood test, the lab compares your results to people who recently used the lab. Many of these people are already sick, which means you’re not comparing your blood to a normal, healthy population.
This skews the results of ordinary blood tests.
That’s why many people choose Science-Based Nutrition blood tests instead.
Request a Science-Based Nutrition blood test today. We can ship a kit anywhere in the United States. You provide a pain-less sample, then ship your sample to the lab for analysis.
Our certified Science-Based Nutrition specialist Dr. Jason Jumper will review your blood test, then provide actionable recommendations for optimal health and wellness.
Request your Science Based Nutrition blood testing kit from Science Nutrition Lab today and get detailed insight into your health and wellness.