Top Immune Boosting Habits
Updated: Apr 18, 2020
Feed Your Immune System
Eating to support your immune system doesn't have to be complicated or expensive. As a matter of fact, as I previously declared 2020 the year of simplicity, boosting your immune system is one of the most simple things to do.
There are three main food categories to keep in mind:
1. Vitamin C- a powerful antioxidant that supports the respiratory system. Foods rich in vitamin C go beyond orange juice. Strawberries, kiwi, and bell peppers are also good source of vitamin C.
2. Vitamin D- If you can't get outside for ten minutes (and why not? It's not like you have anyplace to go! #socialdistancing) then there are a couple of food sources- mainly fortified dairy and fish. Mushrooms are a great source of immune boosting nutrients and vitamin D.
3. Other Antioxidants- glutathione is another antioxidant that has been linked to helping support respiratory illness. Although, used intravenously in the hospital setting consuming food sources can be supportive as well. Cruciferous veggies like broccoli and cabbage, as well as asparagus and avocado. It is even present in meat and raw dairy, although processing diminishes availability.
If you just can't get what you need in your food you can take a supplement. While most foods are best in their food or natural form it isn't always possible to get what you need if you have an allergy or just don't like a certain food. Fish oil is a great supplement as most of us just don't get enough, and Vitamin D in the North Eastern states is good in the winter months because we just don't see the sun.
Don't forget to hydrate! Plump, juicy cells are happy cells. Happy cells do their jobs effectively- detoxification, regeneration, oxygen flow, and so on. So drink up! Most of us need at least 60 to 80 ounces a day minimum- and fruits and veggies count towards that goal too.
Move to Boost Immunity
It isn't as important to worry about what you do as long as you do something! Moving for about 30 minutes a day helps improve your mood, boost endorphins and support your immune function. Getting the heart pumping is great for cardiovascular health (heart and lungs), strength training is supportive of boosted metabolism, and mind-body movement like yoga is an excellent choice for lifting your spirit. Choose an activity that you enjoy and are likely to do and put it on the calendar every day.
1. Set a goal on the edge of your comfort zone. Whether it's a goal to run a 5K or to just get into a daily habit, push yourself to do a little more every day or week. Start small with a twenty minute walk and increase that weekly to 2 walks then 3 and so on. Having a small and achievable goal will power you forward.
2. Get outside. There is no arguing the power of nature to lift your spirits, and I think we can all agree we could use some spirit lifting. So grab the dog and head out for a walk.
3. Find a community. For support and encouragement, but simply just to be social. We are social creatures and all of this #quarantine can mess with your head. Well Fed Yogi studio is a space where we are all just doing yoga, together, alone, in our pajamas.
Join the Well Fed Yogi Online studio and enjoy a pretty big collection of classes to choose from. Enjoy this free class- my gift to you!
So there you have it- you do have some control with a few simple changes that you can make starting right now today. If you haven't already, get dressed, brush your hair, and open the curtains.
It's going to be a great day!
I'm here to support you with 100% online services (even before it was cool) weekly yoga classes, nutrition counseling, and non-sequitur themed Facebook posts.