5 Easy Ways To Boost Your Immune Health and Vitality

Are you sick and tired of feeling unwell and lethargic?

If I was to ask you, when was the last time you genuinely felt healthy? It can be tough to answer this because we often get caught up in our daily routines and forget to check in with ourselves. It often takes an illness, whether minor or major, to make us stop and realise how we feel.

However, you may have experienced periods of waking up exhausted, sluggish energy, brain fog, and succumbing to frequent ailments such as recurrent sore throats, hay fever, or congestion. It's time to listen closely to what your body tells you; it's our closest ally regarding our well-being. And if we don't listen to its whispered messages and just keep powering through—we get run down and sick.

A healthy lifestyle is instrumental in cultivating a robust immune system. In this article, I share some easy tips for boosting vitality and building strong resilience!

The Immune System Explained:

Your immune system is your first line of defence; it acts as your body's protective shield, warding off external pathogens and aiding in healing. A strong immune system equips your body with the necessary tools to combat illness, while a weakened system leaves you vulnerable.

Your immune system consists of two integral components:

• Your innate immune system—fast and general effectiveness. This inherent system is the first front line of your army of defence and is immediately activated once a pathogen attacks. From the skin, Gastrointestinal Tract to the respiratory system—these all play an integral part in your immune response.
• Your adaptive immune system—fights pathogens directly. Your adaptive system develops gradually, gaining strength and knowledge as it encounters new pathogens. It kicks in when your innate system cannot destroy the unwanted guests. It specifically launches targeted attacks against identified invaders causing the infection.

The Health-Immune Connection:

While genetics, diet, and lifestyle choices can impact our well-being in many ways, our overall health creates resilient foundations. It sets the bar for HOW these can or will affect our vitality and immunity. So, it's essential to focus on maintaining and nurturing our health and giving it as much love as possible—so it supports us in return.

Here are 5 easy tips to help you boost your immune and vitality: 

1. Good nutrition— Eating nutrient-rich foods fortify our defences and improves our response to infections. A balanced diet of vegetables, fruits, whole grains, lean protein and healthy fats will provide you with the essential minerals, vitamins, and antioxidants that help to promote vitality, enhance physical and mental performance and build a robust immune system. Think clean, whole, fibre-rich foods like citrus, carrots, beetroot, kale, spinach, and broccoli (plus these all will deliver a beautiful boost of Vitamin C), and "good" fats such as; nuts, seeds, avocado, and salmon, along with lean, healthy proteins like fish, poultry, white meats, and eggs. 

Try to avoid processed foods like white bread, crackers, muffins, muesli bars, and refined sugary treats if you can. Even the seemingly 'healthy ones' don't always provide a good source of nutrients. They might fill us up but don't offer many health benefits. It's good to eat with your eyes open; meaning don't mindlessly grab snacks. A little extra prep or having some nuts, fresh dates, fruit, or homemade protein 'treats' are always an excellent way to help with zombie snack munching.

2. Nourish your gut—a healthy gut is at the core of vibrant living.  A healthy 70-80% of the immune system lies within our digestive system. You've likely come across the term' gut microbiome', which refers to the microscopic organisms living within your gastrointestinal tract. It is responsible for an array of things, e.g. energy, sleep, skin, mood and, most importantly, our immune system. By nourishing your microbiota (our happy bacterial colony) through healthy eating habits, you will support and regulate your immune homeostasis and enhance your vitality. Microbiome-boosting foods such as miso, artichoke, legumes, garlic, oats, fermented vegetables and apples are a fantastic way to nourish your good bugs—they will love you for it! 

Remember, fibre is your friend. It acts as a prebiotic, fuelling the growth of beneficial gut bacteria. Incorporating fibre-rich foods is a winner for a thriving gut ecosystem.

3. Get enough sleep—it may seem simple but sleep significantly impacts our immunity. Prioritising rest and ensuring you get enough sleep is essential to your overall health and well-being. Studies show that people who don't get enough or good quality sleep are more likely to get sick, and it also affects their recovery time if they do get sick. We're all different but try to prioritise getting at least 7+ hours a night, or more if possible.

4. Manage stress—chronic or even low-level stress compromises our immune system. During the stress response, our bodies release cortisol. If the levels become raised (for long periods), it will impact and weaken our immune system. If your body gets used to high blood cortisol, inflammation can increase and suppress your immune system's ability to fight off the nasties. The result—you become more susceptible to viruses and infections.

Over time stress can damage your cellular health, increasing our need for antioxidant support. So, eating an array of colourful fruits and vegetables can be your best friend here. If stress is an issue for you, try to incorporate some 'me-time' for meditation, yoga, walks or anything that makes you feel calm and happy. It can be just 5 mins a day; it all adds up!

5. Exercise regularly— movement is magic. Blood flow helps increase immune cell circulation, improving your body's defence mechanisms, and preparing you to detect and fight infection. Aim for 30 minutes of cardio activity a day. And the bonus here is that exercising helps our moods, hormones, and metabolism. It's a great stress reliever and smile inducer. It doesn't have to be high intensity; it's just about moving the body. Do what feels right for you and what you like or makes you happy. 

Proactively embracing a healthier lifestyle empowers your body to defend against illness and enhances vitality. Your well-being is nature's gift; listen to the whispers of your body, and give it the love and respect it deserves. After all, our bodies have the challenging task of getting us through our daily lives. So, we need to give it some nurturing in return.

I hope you enjoyed this article; whilst it only scratched the surface, these simple tips will provide solid foundations to incorporate on your path to wellness and a stronger immune system. Everyone's journey towards healthy living is unique. Take some time to determine which of these tips could be a good starting point for you. If you need extra support or want to create a personalised well-being plan, don't hesitate to contact me.

Enjoy discovering the benefits of living with vitality and a robust immune system.

And stay tuned for my next article on incorporating immune-boosting foods into the diet.

Till then,

Sharon.