If you follow my blog series you’ve probably noticed that I write a lot about endometriosis and how to treat it naturally.
But today I decided to talk about something a bit different.
I would like to share with you some really easy ways to boost your immune system at home that work for me.
Endometriosis doesn’t end with the uterus, endometriosis can also ruin your immunity and cause you to get sick very often. And today, when we should say at home because of the coronavirus, we need to do our best to help our bodies be healthy more than ever.
I am more than happy to share with you some tips on what we can do at home to boost our immune systems naturally and keep our bodies strong during this time.
With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection.
From sleeping for 8 hours to walking in the sun to eating a balanced diet, the ways are simple but they can really be helpful if followed. Follow them and witness the change in your body’s strength to fight illness.
1. Prioritize sleep
The first one and my favorite one is that we all should prioritize our sleep. You don’t need to be like a cat, spending all day sleeping on the couch.
But without adequate sleep (7-9 hours per night) your body is unable to make as many cytokines, which are proteins that help regulate our immune system by targeting infection and inflammation.
In other words, sleep deprivation decreases your immune system and your ability to fight off infection. Lack of sleep can cause the inflammatory immune response to activating, reducing the activity of T cells in the body.
This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be traveling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.
2. Reduce your stress levels
Have you ever heard of the expression “stress makes you sick?” Well, it’s true. Stress overload increases the hormone cortisol, prolonged elevation of which suppresses immune function.
Eating a healthy diet, exercising, and getting adequate amounts of sleep help lower your body’s stress levels.
Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body.
Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.
3. Wash your hands
Lately because of the coronavirus what you can hear on the TV is “wash your hands”…Anyway, you should do this even if when the flu season is gone. Wash your hands with soap and water for at least 20 seconds (which is about the length of Lizzo’s Truth Hurts chorus or Happy Birthday twice through).
4. Stay hydrated
Drinking a lot of water is the number 1 thing all of us should do every single day. Not just a couple of glasses…I mean you need to drink at least 3-4 liters per day. Aim for at least 50% of your body weight in ounces.
Even if you’ve somehow managed to never drink something green in your life, you’ve probably heard about celery juice. Celery juice is most powerful when you drink it solo.
While it’s great to consume other green juices or vegetable juices and add in items like spinach, kale, parsley, cilantro, and apples, drink those mixed juices at a different time than your straight celery juice. These blends function differently than what I’m recommending as your greatest tool for recovering your health: pure celery juice is taken on an empty stomach. Celery contains high levels of vitamin K and good amounts of vitamin A, vitamins B-2 and B-6, and vitamin C. Celery contains two beneficial antioxidants. Scientists call these two compounds apigenin and luteolin. Research shows that apigenin and luteolin reduce inflammation and may help treat a range of inflammatory diseases. Celery has a lot of health benefits, you can read more about here.
Elderberry is rich in antioxidants that help reduce oxidative stress and inflammation. I am pro all immune-boosting supplements. Elderberry has promising research for influenza viruses but more research is needed for Coronavirus. Elderberry is great for immune support but if in contact or exposed to COVID-19 you might want to stick to vitamin D, zinc and vitamin C.
There are plenty of bogus health trends to avoid, but daily lemon water isn’t one of them. You may have seen this one popping up around the Internet for months now.
But since we’re all struggling with this year’s seemingly endless winter (and cold and flu season) now’s a good time to try it if you haven’t already. It’s simple: Upon waking up, squeeze some fresh lemon juice into a glass, fill with warm water and drink. And it has myriad health benefits, from helping your immune system to offering an antioxidant boost.
The medicinal properties in turmeric may be able to boost the immune system, even in people with immune disorders. One study theorized that turmeric can moderate the immune system. Almost anyone can benefit from drinking turmeric tea, especially because it can boost the immune system and act as an anticancer agent. People with pain caused by inflammation can perhaps benefit the most.
People who have diabetes or who take blood thinners should talk to their doctors before trying any turmeric supplement, however. I like to make ginger&turmeric tea.
I get a whole lot of ingredients, including cardamom, cinnamon, cloves, anise, and of course, my second favorite ingredient, LEMON, and throw it all in a big pot with water.
Now, you can be creative here, add whatever you like and stuff that has healing properties. I boil it all up and then let it simmer for about 20 minutes. I then put the mixture in a bottle, and then when I want some, I just put a little in a mug and top it with hot water, add a slice of lemon and or honey, and yum…. it is just a delicious warming drink. Ginger tea is beneficial for me just after my period, during ovulation time.
PIN THIS FOR LATER
5. Avoid refined sugars
Processed sugar triggers inflammation and can reduce the efficiency of your white blood cells making it harder to fight off infection. I recommend keeping total sugar under 20 grams per day (the lower the better).
6. Consume Vitamin C rich foods
Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way. Eat a diet rich in vitamin C since it is a good natural antiviral. These foods include broccoli, cantaloupe, cauliflower, kale, kiwi, oranges, papaya, red, green or yellow pepper, sweet potatoes, strawberries, and tomatoes.
7. Use Oregano Oil
People have traditionally used oil of oregano for respiratory health. It’s also become a popular alternative remedy for cold and flu symptoms. Oregano oil is used to treat cold and flu symptoms, but it can be consumed in different forms depending on your preference. It can be purchased as an herbal supplement, tincture, or essential oil.
8. Make your own sanitizer spray
1oz. glass spray bottle + 15 drops On guard essential oil + distilled water (fill the bottle after adding essential oils). Shake well and spritz. On guard essential oil supports healthy immune function and contains cleansing properties. Keep in car, purse, diaper bag, around house, office.
9. Start taking supplements
The old saying, “An apple a day can keep the doctor away,” may have truth behind it after all. Eating nourishing foods rich in certain vitamins can help your immune system fight off illness.
Probiotics are quite effective in boosting the immune system. A 2009 study published in Annals of the New York Academy of Sciences, reported that probiotic supplements had a deep effect on the immune system function in animal models.
The researchers arrived at the conclusion that probiotic supplementation could fuel the immune system without adverse effects. This helps support and balance friendly bacteria in your digestive tract strengthening the immune system. A few examples of probiotic-rich foods to include in your diet are fermented kimchi, kraut, kombucha, beet kvass.
This supports immune function, bone density, tissue health, cardiovascular health, blood sugar balance, and mood. Use this daily. I like this brand.
Zinc has the natural ability to help the immune system function efficiently. Zinc is required for optimal function of different types of white blood cells that protect the body from illness and infection. Additionally, zinc helps in cytokine production, phagocytosis, and other immune system processes.
Several scientific publications have reported on the effectiveness of spirulina in strengthening the immune system. Spirulina has a powerful nutrient known as polysaccharides – polysaccharides are widely known to be a powerful immune system booster and also assisting in the prevention of several maladies.
10. Keep you home safe and clean
The best way to fight viruses is to start taking care of your home. I’m not talking about the usual weekly cleaning that all of us do. I’m talking about some small details that can make our house a real safe place. Wash your hands and change your clothes after being in public. Wash pillowcases every 2-3 days and bedding every 7. Wash more frequently if sick. Don’t reuse bath towels/hand towels as they harbor germs and viruses. Make sure they hang to dry so they get plenty of air and wash after every use.
Stay healthy beautiful souls. If you have some more ideas in mind please share it via comments below.