Healthy Hacks for a Strong Immune System

Hallo everybody and welcome back to the blog! In the wake of the Corona virus, and a general desire to stay healthy and strong, I’ve decided to compile a list of simple things you can do (or eat) to give your immune system the little boost it needs. 

I’ve done a few blog posts on topics similar to this before but I’ve linked to some helpful articles down below that go into a bit more depth so if you’re interested in more info then just keep on reading :)

1. Cut out sugar. This tip may not be the most popular here on this list but it is one of the most powerful. There is more and more research linking increased sugar consumption to an “increased risk of a variety of chronic diseases including obesity, cardiovascular disease, diabetes and non-alcoholic fatty liver disease (NAFLD) as well as cognitive decline and even some cancers” [1]. Sugar causes inflammation within the body, which if not mitigated overtime can lead to an overworked immune system. So, if you’re still looking for a way to satisfy your sweet tooth but stay strong and healthy then reach for whole fruit. The natural fiber will slow the body’s uptake of sugar found in the fruit. Plus I have many posts on here dedicated to healthy desserts, like this one I did for Valentine’s Day. 

2. Prioritize sleep. This is something I don’t think gets enough attention even though there’s been quite a bit of research recently on the impact of sleep on our mental and physical health. It seems strange to me that compromising sleep for productivity is often lauded in our culture today, especially when the reality is that quality sleep and productivity go hand in hand, not the other way around. Whether you’re looking to recover faster from your workouts, reduce stress, improve brain health or your immune system, sleep is the answer. But it’s not only the hours that count, quality sleep is essential. If you’re interested in some things you can do before bed to prepare the body for a restful night’s sleep then feel free to check out the video I made on it here. 

3. Destress the body and mind. A stressed body is a compromised body. If your body is working to combat stress it won’t have the strength needed to fend off an impending illness. Each person has his own way of de-stressing (reading, going to the sauna, watching T.V., talking with friends, etc.) so if you have a good system in place then stick with that. Two of my favorite ways to unwind are exercising and meditating/ performing breath work. While exercising might sound like the worst thing when you’re stressed out and short on time, even 10 minutes of efficient movement are enough to reap the benefits. It’s hard to admit sometimes but you rarely feel worse after exercising. 

If you’re looking for some workout inspiration, I have a whole playlist dedicated to it on my channel (watch here). And as for meditation/ breath work, I made an entire series for the month of February dedicating each week to one meditation. Check out that series here. 

4. Keep your space clean. This one seems like the most obvious here on the list though I wanted to include some concrete and natural ways to purify your space. I wrote a blog post a while back on natural and inexpensive ways to purify your water and air at home (read here) and I also made a full YouTube video on easy cleanliness practices you can do each day (watch here). Many of these you’re probably familiar with but I think it bears repeating- you can always be a bit cleaner ;)

5. Eat immune boosting foods. When strengthening the immune system it’s important to give some love both to the external (washing your hands regularly) and the internal (fueling your body with nutritious foods). Foods that are anti-inflammatory and in season are going to do your body wonders. Some of my go-to anti-inflammatory ingredients include: raw turmeric, raw ginger, kale, spinach, broccoli, fatty fish (salmon, tuna, mackerel, sardines), blueberries, strawberries, raspberries, etc. 

If you’re unsure about which foods are currently in season in your area I’ll post a helpful table here. The table is designed for produce in the U.K. though it should apply to those of you in Europe and most of the U.S.. You can also search your country and seasonal produce to find a more exact table.

If you’re looking for recipe inspiration with some of these ingredients then simply click the ‘nutrition’ tab at the top of this page to find many healthy and anti-inflammatory recipes :) 

Thank you so much for stopping by this week for another post and I hope that you picked up one or two healthy habits you can start adopting into your own routine to stay strong and disease-free. 

Until next week.

Xoxo,

Alexandra 

Sources

1. Rippe, James M, and Theodore J Angelopoulos. “Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding.” Nutrients, MDPI, 4 Nov. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/