8 things you can do to strengthen your immune system that cost absolutely nothing
If the past year has taught us anything, it’s that your immune system should never be taken for granted.
Left to its own accord, the immune system is quite proficient at its job. But things go south when it becomes hindered by environmental toxins, sleep deprivation, chronic stress, vitamin D deficiency, or countless other things - like a diet heavy in sugar, fats, animal products, and processed foods.
While some of these things are hard to avoid, the good news is, there is so much we can do to restore balance to our immune systems with a bit of accountability and self-care.
This is why I keep a ‘master list’ of daily immune boosting practices right on our fridge at home. It ensures our health is always top of mind and serves as a reminder that there are a ton of small, simple things we can do every day that offer big health benefits.
Today, I’m sharing my favorite items from the ‘master list’ with you. Each one is a practice that costs zero dollars to execute and is incredibly doable - no matter where you are on your health journey.
Get your beauty sleep
Sleep and immunity are inextricably linked. Inadequate sleep is linked to a higher susceptibility to illness, so it should be no surprise that quality sleep strengthens your natural immunity. When it comes to sleep, everyone’s needs are different; some require as many as 11 hours, while others need as little 7 or 8. Figure out your personal needs by measuring sleep time against your daily energy levels.
And remember, the quality of your sleep matters as much as the quantity you get. To improve the quality of your sleep, try taking a warm bath in the evening, avoid screens after 8PM, read a book instead of TV, or just go to sleep early.
Exercise, like everything - in moderation
While exercising intensely for prolonged periods may suppress immunity, moderate exercise can give it a big boost. Obviously there are numerous health benefits that come with regular exercise, including reduced inflammation and regular immune cell regeneration - two cornerstones of a healthy body.
So what exactly is the best exercise kind of exercise to boost immunity? Anything that you’ll commit to. It doesn’t matter if it’s a brisk walk or hike, cycling, jogging or swimming - what matters is that you do it, and for roughly 150 minutes a week. That’s just 30 minutes, 5 days a week. Everyone has that kind of time, it’s just a matter of making it a priority.
Hydrate, hydrate, hydrate
We know that staying hydrated is important for a number of reasons, but did you know that it can also improve your overall immunity? By staying hydrated, you’re aiding your body in the natural elimination of bacteria and toxins that build up and cause infection. With that in mind, everyone should aim to drink at least two liters of water every single day.
If this is new to you, I suggest the following to keep on track: set a daily water intake goal, carry a large reusable bottle wherever you go, schedule reminders in your phone, drink a glass before and in between meals, or flavor it with citrus and herbs.
Learn to love a cold shower
There are lots of health benefits that come with taking a cold shower - a big one one being that it strengthens your immune system. If the idea of a cold shower or bath is too much for you, not to worry, some experts believe that contrasting cold showers (alternating between hot and cold) might even be better for you.
Generally, that involves taking a regular shower then switching between hot and very cold water every 2 - 3 minutes. If that still sounds dreadful, start small with 10, 20 or 30 seconds each and continue to work your way toward longer stretches. Go as small as you need to at first, just get in the habit.
Eat real food
Did you know that almost 80% of your immune system resides in your gut? Or that a strong microbiome also empowers immune cells throughout the body, helping it to function optimally? One of the most powerful ways to support your gut health is to eat more whole foods. Choose vegetables, fruits, whole grains, legumes, nuts, and seeds that are high in fiber, vitamins, minerals, antioxidants and phytochemicals.
Here’s what I tell clients who are looking to change their diet to incorporate more real, whole foods:
Write down some of your favorite ingredients in each category, and make a habit of trying 1-2 new things in each category per week. This will help you slowly work your way towards a more varied diet. Other useful tactics are meal prepping/batch cooking a few times a week, incorporating more smoothies, salads and bowls into your meal plans, and cooking most meals at home.
Curb your sweet tooth
By now, we’re all well aware that sugar does the body more harm than good. Too much of it can cause inflammation and lead to obesity or chronic illnesses such as diabetes and heart disease. It also affects the immune system by decreasing immune function for several hours after it’s consumed.
To support a healthy immune system, it’s best to significantly reduce or avoid your sugar intake altogether. I know this is a tough thing to do for a lot of people, because sugar is highly addictive. I’ve dedicated anentire post to this, to help you kick the habit and choose better ingredients to ensure your body performs optimally.
Catch some rays
Vitamin D is a key to activating the immune system. Thankfully, there are lots of sources we can get it from - one of the most accessible being the sun. How much sun exposure each individual requires varies based on skin type, how much skin is exposed, etc. Each person needs to do a little bit of independent research to figure out what works for them.
But generally, it’s safe to say that everyone should aim for 10-30 minutes of midday sunlight several times per week. Don’t overcomplicate this one. Gaining access to the sunshine vitamin can be as easy as taking your dog for a walk, gardening, playing outdoors with your kids, an afternoon hike, or taking a quick stroll to pick up an iced tea or coffee from your local cafe.
Put down the cocktails
Among the negative effects that alcohol consumption has on the body, both small and large amounts of it will directly suppress your body’s immune system. It also affects it indirectly; for instance, drinking alcohol has been known to impair sleep quality, and the less sleep you get, the higher the risk for getting sick. So cutting back on your consumption for the sake of improving your immunity is always good idea. But if you feel yourself coming down with something, it would be wise to cut it out entirely - at least until you’re well again.
While the immune system is so complex that even the best experts only understand a fraction of it’s capabilities, what we do know is that keeping it strong (by following these principles) is always a good idea.
Like any new habit you’re trying to make stick, start small and go slow - you don’t have to do everything at once.
The most important thing however, is acknowledging that your health is very much within your control.
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