Now more than ever, it’s important to ask yourself how you may optimize your health and immune system. Boosting your immunity helps your body fight off illnesses, as well as prolonging your lifespan for a healthy and happy life.
Though it’s not as simple as it may sound, optimizing your health and immune system can be done with dedication. By applying healthier dietary and lifestyle changes, you can strengthen your body’s natural defense system.
Let’s go over 6 tips that we at Secoya Health believe help to optimize your health and immune system.
1. Get the Right Amount of Sleep
When it comes to having good immune function, getting enough sleep is one of the most important things. You should typically get 7-9 hours of deep, uninterrupted sleep every night.
This gives your body the proper amount of time to rest, repair itself and gain energy for the following day. The key to getting good sleep is having good sleep habits in place.
Before bed each night everyone should have a wind down period. This could include things like reading in bed, listening to music that’s calming, or drinking herbal teas.
Some good herbal teas to drink before bed are peppermint, chamomile, or lemon ginger tea. Those all include compounds that help create relaxation.
Another good investment is getting bedding that is comfortable and cooling. Other factors that can help promote good sleep are a sleep mask, or curtains that black out your bedroom. Sleeping when it’s completely dark promotes the best sleep.
Your bedroom should be a comfortable and stress free zone. Meaning cell phones and other electronic devices should be kept outside of it.
Getting good sleep every night, on a regular schedule will help keep your immune system optimized.
2. Exercise in the Morning
Exercising every day is such an important step to having good health all around. Not only does it optimize your health, but it makes you happier as well.
When exercising every day, be sure to not overexert yourself. That can create a stressful environment for your body. We recommend choosing exercises that you actually enjoy. It shouldn’t be considered a chore, or something you don’t look forward to.
A good example of a less strenuous exercise that’s good for immunity, is yoga. Not only does it promote relaxation, it’s a great outlet for any stress you’re experiencing in life. By lowering those stress hormones, you’re relieving your immune system from the negative impact it causes.
Yoga helps to stimulate your body’s lymphatic system, which helps get rid of toxins.
Our pro tip for including exercise in your day to boost your immunity, is to consider doing it first thing in the morning.
Working out when you first wake up not only boosts your energy for the day, helps you focus more and makes you feel happier, but it gives your immune system that boost it needs as well right away.
Considering all of the benefits, there’s never a wrong time to exercise. Whatever you’re able to stick to long term is the best option for you.
3. Stay Hydrated
Being hydrated doesn’t exactly prevent your immunity from being compromised, but it’s an important factor in staying healthy overall.
If you’re dehydrated, you’ll most likely experience chronic headaches and other symptoms which in turn affect your daily mood, focus and performance in activities.
Being dehydrated can also affect your body’s digestive system and it’s heart and kidney functions. All of these factors raise your chances of getting sick.
The average person should drink more than 10 cups of water a day to avoid dehydration. Water is always the best option to hydrate your body.
While there are other beverages that can hydrate you, like tea or juice, those intakes should be limited as they’re probably full of added sugars.
Generally, you should listen to your body and drink water when you’re thirsty. If you’re someone who exercises quite intensely, live where it’s a hot climate, or spend a lot of time outdoors you probably need to up your water intake.
When it comes to older adults, their bodies natural signal of being thirsty begins to be less urgent. They need to drink the same amount of required water, even if they don’t feel thirsty.
4. Maintain a Healthy Gut
Did you know that around 70% of your body’s immune cells live in your gut?
That’s why maintaining a healthy gut is so integral when optimizing your health and immune system. Your immune system relies on your gut health a lot. If you want to keep your body in a place to fight off illnesses, your gut has to be in good health.
Your gut’s bacteria has a large effect on your immune systems balance. Meaning if your gut flora isn’t balanced, then harmful pathogens have a window to your immune system to disrupt it.
Your immune system is largely made up of your gut wall. That’s why when it comes to optimizing your health, it’s no surprise you should begin with gut health.
Research on the gut and immune system relationship is growing all the time. Every time you eat different foods, your gut ecosystem is changing. Meaning your influence on your immune system to be healthy and broad when you choose which foods to eat.
It’s crucial to eat the right foods in order to boost your gut health and immunity.
Try adding some fermented foods to your diet. Some examples:
In order for your beneficial bacteria to grow, you may even need a probiotic supplement. It’s true that probiotics can be taken in through fermented foods, but there’s also a lot of supplements available.
If you’re struggling to increase your probiotic intake, getting a supplement is an easier option.
5. Take Natural Supplements
Sad but true, most people don’t intake all of the fresh vegetables, fruit and other foods they need in order to stay healthy all of the time. Eating the healthy food your body needs helps it reach the vitamin and mineral levels needed to stay healthy and strong.
Following are some natural supplements we recommended:
- Probiotics: Like we went over above, your gut’s health is crucial to immunity. Probiotics are needed for the long term immune system. An example of a probiotic needed is LA-14 Lactobacillus Acidophilus. It is considered a strain that’s top immune boosting.
- Zinc: This is a common supplement that helps fight off symptoms of the common cold, or flu. Zinc is also a great natural anti-inflammatory and it’s needed for your immune cells to develop. Taking a zinc supplement of at least 20mg is recommended.
- Vitamin C: Vitamin C is probably the most well known defender for the immune system. It works by supporting the immune system functions. A good Vitamin C supplement should have at least 300mg.
- Vitamin D3: Also essential for the immune system’s function, Vitamin D can help to decrease the chance of respiratory infections. A good dose is around 1000IU.
- Vitamin B: B vitamins, like B12 and B6, are needed for your immune system response to be healthy. A lot of adults are deficient in B vitamins, having a negative impact on their immunity.
- Melatonin: A hormone naturally produced by the pineal gland, melatonin naturally facilitates sleep when it becomes dark. Along with that, melatonin can be used as an antioxidant that works to regulate your immunity response.
6. Keep a Healthy Anti-Inflammatory Diet
Aside from everything else, optimizing your health and immunity is best done through what you eat on a daily basis. In order to fight inflammation in your body, you can stick to an anti-inflammatory diet.
Natural, whole foods are full of the vitamins, minerals, fiber and other nutrients that your body needs to function properly.
Foods to include in your anti-inflammatory diet:
- Dark, leafy greens like spinach, kale and collards
- Fresh vegetables like broccoli, cauliflower, carrots, peppers and tomatoes
- Healthy fats like coconut, avocados and olive oil
- Nuts like almonds, walnuts and pistachios
- Fatty fish: salmon, mackerel and tuna
- Berries like strawberries, raspberries, blackberries and blueberries
- Fresh fruits like cherries, oranges, apples and grapes
- Plant-based proteins like beans and lentils
You can also add extra flavor and spice to your meals with things like turmeric, ginger, or cinnamon. These all also have natural anti-inflammatory properties.
To quote Dr. Schilling, “If it comes out of a box, it’s probably not good for you.”
Optimize Your Health at Secoya Health
Our bodies are complex systems. By reducing the overall stress in the body, balancing the microbiome, and filling the gaps in your nutrition – we can profoundly optimize your health and improve your immunity.
By taking a holistic approach and improving our patient’s health and wellness, their body is better able to heal itself and many symptoms they might be having disappear on their own.
Contact Secoya Health today to optimize your health and immunity!