Getting sick is never fun, but it can be even worse if your immune system isn’t up to scratch. Without a good immune system to nurse you back to health, you could find yourself in a cycle of never-ending illness and doctors visits.
If you’re concerned that your immune system isn’t performing, never fear! A few simple adjustments to your diet and lifestyle will help to ensure your immune system is looked after, and ready to defend your body from the next illness that strikes.
What is the immune system?
Your immune system is essentially your body’s security system: it protects you from unwelcome viruses, diseases, germs and bacteria. It works around the clock to keep your body safe and functioning.
It’s comprised of several parts which work together to keep you protected:
- Skin: the first line of defence, this physical barrier helps to keep germs and bacteria at bay
- Mucus: this antibacterial sticky substance lines your lungs to catch invading germs and prevent them spreading further around your body via the bloodstream
- Bone Marrow: part of your lymph system, this produces and releases white blood cells
- White blood cells: produce antibodies to track down and attack bacteria and viruses
- Gut: this area is frequently attacked by viruses, so requires good levels of good bacteria to fight back
What are the signs of a good immune system?
A good immune system has many benefits, including:
- Milder symptoms with illness
- Speedier recovery from infections
- Boosted energy levels
- Better mood
- Improved sleep quality
Maintain a Healthy Immune System
Without a healthy immune system, your body will struggle to heal and recover. If you feel your immune system could benefit from support, we've created a handy guide to help.
Diet
A healthy diet plays a big part in supporting a healthy immune system. Foods containing high levels of refined sugar and starchy carbohydrates can suppress the immune function and make it prone to inflammation. Instead, opt for foods rich in antioxidants and healthy fats, such as Omega– 3 fatty acids, found in fish and nuts.
Foods high in fibre are important. You want to opt for high-fibre food that are packed with good bacteria like vegetables, fruit, yoghurt and fermented food such as kimchi, kefir and sauerkraut. This way, you can help aid beneficial bacteria in the gut.
With around 70-80% of the immune system in the digestive system, a healthy gut goes a long way towards a good immune system. Our Garden of Life Microbiomes contain different levels of live cultures to support your microbiome journey.
TOP TIP: if you’re struggling to introduce more fruit and vegetables into your diet, use the ROYGBIV method and ‘eat the rainbow’: tomatoes, carrots, bananas, kale, blueberries, plums. This ensures your diet is not only deliciously varied but packed with immune boosting nutrients such as vitamin C.
Balance your Mood
Stress can put a lot of strain on the immune system. Lymphocytes (a type of white blood cell) are lowered when you’re under stress, increasing your vulnerability to viruses.
Working to reduce your stress through relaxation techniques, such as yoga and meditation, can massively help towards improving your immune function.
Another way to balance your mood is by adding adaptogenic supplements into your diet. Our Garden of Life Microbiome Mood + is a supplement that can help to support your emotional wellbeing since it contains ashwagandha - an adaptogenic herb.
Another supplement to consider is Magnesium. It is a mineral that can aid supporting psychological and musculoskeletal normal function. The bonus of magnesium is that it also comes with a host of other health benefits such as: reducing tiredness, encouraging bone maintenance and balancing your bodies electrolytes.
Get Active
When trying to boost your immune system, don’t underestimate the power of regular physical activity.
Yoga is an excellent choice for a low intensity exercise that not only gets your body moving but can also aid in stress relief. However, even making time for just 30 minutes of walking in your day can help to improve your immune function.
Sleep
A tired body is equally tired when it comes to fighting infections. Making sure you have a good night’s sleep keeps your immune system in check. Poor sleeping habits can cause a metabolic and hormone imbalance, leading to weak immunity.
If you’re struggling to sleep, here are a few tips that may help:
- Be consistent with your bedtime
- Disconnect from technology – try to avoid your phone for 2 hours before going to sleep
- Avoid naps
- Switch to decaffeinated drinks in the afternoon
Particularly in the winter, small adjustments to your diet and lifestyle can have an incredibly positive impact on your body’s immune response. While sickness is unavoidable, a good immune system can ensure that symptoms are less aggressive and quicker to pass.
