10 proven tips to boost your immunity
Author: Lucie Garabasova
In today's fast-paced world, where we are exposed to diverse environmental influences and frequent health challenges, strengthening the immune system has become a key element in maintaining a balanced and fulfilling life. In this article, we present 10 proven tips to boost immunity. Get ready to embark on a journey toward a stronger, more resilient immune system that supports your overall health.
Immune system - What is immunity?
Immunity is the body's ability to defend itself against pathogens that can cause diseases. The immune system is a complex network of cells, tissues, organs, and molecules that work together to protect the body from infections and harmful substances. Think of the immune system as a "shield" that constantly protects you from bacterial, viral, and parasitic attacks.
The immune system can be divided into two main parts:
- Innate (Non-Specific) immunity: This part of the immune system provides an immediate and general defense against pathogens. It includes physical barriers such as the skin and mucous membranes and various cells like phagocytes that engulf and digest foreign substances.
- Adaptive (Specific) immunity: This part of the immune system responds to specific foreign substances and develops a targeted defense. Key players in adaptive immunity are T-lymphocytes and B-lymphocytes, which produce antibodies and participate in cellular immunity.
Signs of weakened immunity
- Frequent infections: People with weakened immunity are more prone to recurrent infections, especially bacterial, viral, and fungal infections. They may suffer from frequent colds, respiratory infections, or skin infections.
- Delayed wound healing: Reduced immunity may slow the healing process of wounds on your body, like scars or tattoos.
- Fatigue and weakness: Chronic fatigue and weakness can be signs of weakened immunity. The immune response to infection can require energy, leading to overall tiredness.
- Autoimmune diseases: Weakened immunity may cause the immune system to attack its own cells and tissues, leading to autoimmune diseases such as rheumatoid arthritis, lupus, or celiac disease.
- Allergic reactions: Sometimes, a weakened immune system is linked to heightened allergic reactions to common substances.
- Weight changes: Some forms of weakened immunity may lead to unwanted changes in weight.
10 Guaranteed tips to boost your immunity
Here are 10 guaranteed tips to help strengthen your immune system:
Vitamins
Vitamins play an important role in supporting the immune system and boosting immunity.
- Vitamin C is known for its antioxidant properties and its involvement in the defense functions of the immune system. It supports collagen production, which is important for healthy skin and can help in fighting infections. It is found in citrus fruits, kiwi, broccoli, mango, raspberries, and more.
If you are taking it through a supplement, we recommend choosing liposomal vitamin C, which is considered more effective, especially in terms of better absorption and targeted delivery of the vitamin directly into the cells.
- Vitamin D also plays a key role in regulating the immune system. It is obtained from sunlight and food (found in eggs, liver, fatty fish, and mushrooms). Low levels of vitamin D have been linked to an increased risk of infections.
- Vitamin A is important for the health of the skin and mucous membranes, which form the first line of defense against infections. It also plays a role in the differentiation and function of immune system cells. It is found in dairy products, fish oil, carrots, and sweet potatoes.
- Vitamin E is an antioxidant that can protect immune system cells from damage caused by free radicals. It is found in nuts, plant oils (hemp oil, olive oil), vegetables, fruits, and also in grains.
- Vitamin B6 plays a role in the production of antibodies, which are crucial for fighting infections. It can be found in meat, fish, and eggs, but also in bananas and fruit juices.
- Folic acid (Vitamin B9) supports the production of white blood cells and plays a role in the immune system. As the name suggests, it is found in leafy vegetables, but also in citrus fruits, fruits, and legumes.
- Vitamin B12 is essential for the healthy formation of white blood cells and other immune system cells, and is primarily found in animal products.
However, don’t think that you should take all the vitamins from the above list to boost your immune system—that’s definitely not necessary. Vitamin intake should be balanced and come from various sources, as most vitamins can be easily absorbed from the foods you eat.
Some vitamins are also sold as dietary supplements, with vitamin C being one of the most well-known.
Did you know that hemp protein is a natural source of vitamins A, B1, B2, B3, B6, C, D, and E?
Minerals
Here are the minerals that play a key role in strengthening the immune system:
- Zinc: Zinc is essential for the proper functioning of white blood cells, which fight infections. A lack of zinc can reduce resistance to infections. Zinc is a mineral found in various foods, especially animal-based foods.
- Selenium: Selenium is an antioxidant that helps protect cells from damage caused by free radicals. This protection can enhance the immune response. Selenium is found in seafood, meat, and dairy products.
- Iron: Iron is necessary for the production of hemoglobin, which carries oxygen to cells and tissues. Proper levels of iron help maintain a strong immune system. There are two forms of iron in the diet: heme iron and non-heme iron. Heme iron comes mainly from animal products, while non-heme iron is present in most foods, including plant sources.
- Copper: Copper plays a role in the immune system and also supports the formation of red blood cells. It is found in seafood, beef and pork, legumes, and fruit juices.
Hemp protein also contains a high amount of antioxidants, calcium, magnesium, zinc, and iron.
Gut microbiome
The gut microbiome is crucial for the proper functioning of the immune system.
Microbiomes help with digestion, eliminate harmful or pathogenic infections, participate in the chemical transformation of certain substances, and produce other essential compounds necessary for us.
For our gut to function properly, it must maintain the right balance between "good" and "bad" bacteria. Therefore, we need to take good care of it; in addition to eating suitable foods, it's important to avoid stress.
External factors such as a balanced diet and regular exercise support the growth of "good" bacteria, while smoking or poor diet promote the growth of "bad" bacteria.
It can also help to take appropriate probiotics or prebiotics, which can be found in food. Specifically, unripe bananas, oats, chickpeas, lentils, beans, whole grain bread, cashews, and many other fruits and vegetables contain prebiotics, while probiotics can be found in fermented foods like yogurt or kefir, as well as fermented vegetables or kombucha.
Mushrooms for immunity
Mushrooms are an interesting natural source of substances that can strengthen the immune system.
Some mushrooms contain bioactive compounds, such as beta-glucans, polysaccharides, and other antioxidants, which have immunomodulatory effects.
Mushrooms known for their potential to enhance immunity include:
- Reishi (Ganoderma lucidum): Reishi is one of the most renowned therapeutic mushrooms in traditional Chinese medicine. It contains polysaccharides and triterpenes that may support the immune system and are considered adaptogens.
- Shiitake (Lentinula edodes): Shiitake are delicious mushrooms commonly used in Asian cuisine. They contain beta-glucans that can stimulate the immune response and have anti-inflammatory properties.
- Maitake (Grifola frondosa): Maitake mushrooms contain polysaccharides, especially beta-glucans, known for their immunomodulatory effects. Maitake may help stimulate antibody production and activate white blood cells.
- Chaga (Inonotus obliquus): Chaga contains beta-glucans and other bioactive compounds. It is attributed with anti-inflammatory and antioxidant properties, which may contribute to overall health and strengthen the immune system.
- Cordyceps: Cordyceps are mushrooms known for their adaptogenic properties and polysaccharide content. They may help increase resistance to stress and support the immune system.
- Turkey Tail (Trametes versicolor): Turkey Tail is a mushroom that contains various polysaccharides, including coriolans, which have been studied for their immunomodulatory effects.
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Herbs for immunity
- Hemp: Did you know that hemp, specifically CBD, influences the human immune system? It helps harmonize natural processes in the body, thereby impacting immunity.
- Echinacea (Echinacea purpurea): Echinacea is well-known for its potential to strengthen the immune system and reduce the duration and severity of colds. It is often used as a preventive measure during the cold season.
- Sage (Salvia officinalis): Sage has antiseptic and anti-inflammatory properties. It can be used for various respiratory issues and to strengthen the immune system.
- Thyme (Thymus vulgaris): Thyme contains compounds with antibacterial and anti-inflammatory properties. It can be helpful in supporting the immune system.
- Rosehip (Rosa canina): Rosehip is rich in vitamin C and other antioxidants. It helps strengthen the immune system and protect the body from free radicals. Rosehip can also be found in hemp tea with rosehip.
- Ginseng (Panax ginseng): Ginseng is an adaptogen that can help the body adapt to stress. It also has immunomodulatory effects and can increase resistance to infections.
- Mate (Ilex paraguariensis): Mate is a popular beverage in South America. It contains polyphenols and xanthines, which may have a positive effect on the immune system.
- Ginger (Zingiber officinale): Ginger has anti-inflammatory and antioxidant properties. It can help support the immune system and be useful in the prevention and treatment of colds.
- Yarrow (Achillea millefolium): Yarrow has anti-inflammatory properties and may be useful for the immune system.
- Mint (Mentha spp.): Mint herbs can have antiseptic and anti-inflammatory effects. Mint tea can be helpful in supporting the immune system and soothing the digestive system. Try hemp tea with mint.
- Wormwood (Artemisia absinthium): Wormwood has antiseptic and anti-inflammatory properties and can be used for various purposes.
Struggling with insomnia? Try CBD and learn how it affects sleep
Stress Reduction
Reducing stress has a positive impact on the immune system. Chronic stress can negatively affect immune functions, increase inflammation, and cause hormonal imbalances.
Stress is also related to insomnia, so reducing stress can significantly help in the fight against sleeplessness.
Effective stress relief can be achieved with natural CBD products. In addition to CBD, you can try meditation or breathing exercises to combat stress.
Balanced Diet
A balanced diet is closely related to the section on vitamins and minerals, which we described earlier. A balanced diet ensures you get enough vitamins and minerals, thereby strengthening the immune system.
Basic principles of a balanced diet include:
- Variety of foods: Including a variety of foods in your diet ensures that your body gets a broad range of nutrients. This means incorporating fruits, vegetables, whole grains, proteins (from meat, fish, egg whites, or plant sources), and healthy fats.
- Proper portions: Maintaining correct portion sizes helps prevent overeating and maintains energy balance. Different food groups should be consumed in appropriate ratios.
- Adequate water intake: Staying hydrated is essential for the body's proper function. Drinking enough water is part of a balanced diet.
- Limiting salt intake: Reducing salt consumption can contribute to maintaining healthy blood pressure.
- Adjusting energy intake: Aligning with individual energy needs. This means caloric intake should match your level of physical activity and individual goals, whether it's maintaining weight, losing weight, or gaining muscle mass.
Quality Exercise
Regular, moderately intense physical activity is associated with several positive effects on immune functions. It improves blood circulation, supporting the lymphatic system. Regular physical activity also increases the number of white blood cells, which are key immune system cells.
Regular movement positively impacts stress and improves sleep quality.
It's important to choose exercises that suit you and align with your physical capabilities. Whether it's walking, running, swimming, cycling, yoga, or gym workouts.
It is also essential to maintain a balance between training and rest and avoid overexertion, as it could negatively impact the immune system.
Grandmother's remedies: How to strengthen immunity
Our grandmothers drew from what nature provided. And we have been inspired by them.
Here are some recommendations:
- Drink fresh ginger tea
- Consume a strong broth
- Rely on onions—our grandmothers recommended eating 2 to 3 pieces of onion daily, or making it with honey as a tea.
- In autumn, use rosehip syrup
- Regularly consume sea buckthorn
- In spring, eat plenty of wild garlic
- Drink ashwagandha tea all year round
How to strengthen immunity in children?
Strengthening immunity in children involves a combination of healthy lifestyle habits and proper nutrition.
Our recommendations are:
- Healthy diet: Offer children a balanced diet containing fruits, vegetables, whole grains, proteins (such as from meat, fish, beans), and dairy products.
- Limit refined sugars and processed foods.
- Adequate sleep: Ensure children have a regular sleep schedule suited to their age. Quality sleep is crucial for immune system regeneration.
- Physical activity: Encourage regular physical activity. Outdoor play, sports, and movement-based activities can strengthen the immune system.
- Personal hygiene: Teach children the basics of personal hygiene, including frequent handwashing with soap. Teach them how to cover their mouth and nose properly, such as when sneezing into their elbow or using a tissue.
- Adequate fluid intake: Make sure children drink enough water. Hydration is important for proper body and immune system function.
- Vitamins and minerals: Include foods rich in vitamins and minerals, especially vitamin C (citrus fruits, broccoli), vitamin D (salmon, tuna), and zinc (beef, nuts). If needed, supplement with vitamins or minerals as recommended by a doctor.
- Probiotics: Include probiotic-rich foods in their diet, such as yogurt or fermented dairy products, to support a healthy gut microbiome.
- Stress reduction: Provide children with support and a safe environment. Offer them space for relaxation and fun.
Summary: How can you effectively strengthen your immune system?
Effectively strengthening the immune system is highly individualized. It depends on whether you need to “only” enhance an otherwise healthy immune system or address an existing health issue related to immune system weakness. Based on this, we recommend tailoring your overall therapy approach.
We definitely recommend approaching immune support comprehensively!
It's not enough to take the right supplements while having very limited or no exercise and an unhealthy diet. This won't work. It's good to incorporate all the recommendations above, pick what is feasible and accessible for you, and stick to these measures.
Who can I consult regarding suitable supplements for immune support?
If you need advice on using appropriate supplements for immune support, we recommend contacting your general practitioner or a nutrition specialist.
If you are specifically interested in CBD products, we are happy to provide free advice at a cannabis consultation center.