How to Supercharge Your Immune System Against Sickness
By Lift and Rise
March 6, 2020
With the flu-related news everywhere, many Americans are asking, "What can I do to support my immune system's health?"
Here's some great news: You can boost your body's defenses and increase your body's resilience in some effective ways.
We polled some of the leading health experts in human performance, biohacking, recovery, immunology, and mind-body health for what's important to do right now.
Here are the top ways to supercharge your immune system's health now -- to help raise our resistance against sickness.
What Makes Your Immune Systems Vulnerable?
Your immune system is incredibly robust and complex.
The system's strength is constantly balancing -- and re-balancing -- throughout your day.
Many people unknowingly weaken their immune systems in some very common ways -- like stress, inactivity, processed food, and poor sleep hygiene.
When you supercharge your immune system, you will:
- Feel better
- Think more clearly
- Sleep more soundly
- Move more freely
- Have more energy
- And yes, protect yourself from flu or give yourself the best fighting chance against disease
Put the following tips to work for you now to empower your immune system.
Top 6 Ways To Support Your Immune Systems
1. Protect Your Gut
Immunity begins with our gut -- and what we eat.
The immune system's responsibility is to make sure whatever makes its way inside our body doesn't harm us... so we can stay safe.
The immune system has to figure out which item is food that helps you, and which is dangerous.
That’s why more than 70% of your immune system is located in your gut -- where trillions of live microorganisms ( "good bacteria" ) help you digest and protect the body.
Good gut health = good immune system health.
By supporting the good bacteria in your gut, you can reduce food-created inflammation, support immune function, and reduce frequency of colds.
That's where Probiotics come in.
Probiotics are live bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection.
These "good bacteria" help protect you against IBS ( irritable bowel syndrome ), decrease inflammation, help lower blood pressure, reduce risk of developing diabetes, decrease antibiotic resistance, and support immunity strengthening.
100 years ago, we got a lot more probiotics naturally. But modern food production has dropped the availability of probiotics significantly.
You can still get probiotics by eating fermented foods like pickles, sauerkraut, kimchi, and yogurts.
You can also find many probiotics -- good bacteria that helps your gut -- in kombucha and supplements like Super Gut.
2. Get More Sleep
"The benefits of sleep cannot be overstated. It’s hands-down the most powerful recovery tool known to science. Nothing else comes close to sleep’s recovery-enhancing powers,” writes sports recovery researcher Christie Aschwanden in her book Good to Go.
Sleep loss is known to impair the immune system and stir up inflammation.
Sleep loss also turns on your body’s "fight-or-flight" response, which limits your body’s ability to repair itself.
Studies show that getting "too little" sleep:
- Makes people more sensitive to pain
- Increases the risk of physical injury
- Decreases reaction time
- Suppresses the immune system
- Increase the likelihood of catching colds
Getting good quality, deep sleep ensures your immune system is working in tip-top shape.
If you have trouble getting enough sleep, taking melatonin supplements can help get your body into sleep mode.
Melatonin is a natural hormone you already produce that regulates our sleep-wake cycle.
But for millions of Americans... caffeine, alcohol, smoking, stress, blue light, and even poor vision, all inhibit proper melatonin production.
Blocking light, wearing sleep masks, and natural sleep aids -- like melatonin -- can help you sleep better, and support your immune systems.
Our Super Night formula is a natural sleep aid made with melatonin and other ingredients to promote restorative and deep sleep cycles.
3. Wash Your Hands More
Your phone is 10 times dirtier than a household toilet seat, studies show. And most people check their phones at least 80 times a day.
No wonder we’re asked to wash our hands so often.
Handwashing is the #1 thing we can do to protect ourselves against germs and bacteria, says the World Health Organization and the Centers for Disease Control.
So do it a lot. Especially right now.
Make sure you wash for at least 20 seconds with soap, each time, the Cleveland Clinic says.
Any soap will do. It does not need to be anti-microbial.
Children should use alcohol-based hand sanitizers because many under-clean, the Cleveland Clinic says.
We prefer using Dr. Bronner’s Castile Soap because it’s much easier on your hands -- which can save your skin from chafing when you’re washing more often.
4. Move and Bounce More
Movement helps clean your body of old, damaged, and unhealthy cells.
Your body replaces old and damaged cells with new cells every day.
Old cells -- especially damaged and used immune cells -- turn into waste.
That waste collects in your lymph system, and then gets pushed out of the body or recycled. Think of the lymph system like your own personal plumbing system -- where immune cells flow through.
But here’s the thing... the lymph system has no pump.
The lymph system is 100% dependent on movement of your body to move the cellular waste, toxins, pathogens, and debris to move through the body.
If you don’t move, the waste can build up in the lymph pathways. This can lead to continued inflammation, discomfort, and other problems.
To get the lymph system moving, try these activities:
- Bounce in place or on a small trampoline
- Foam rolling and massage can help improve flow and drainage of lymph
- Move even you are home-bound
- Swing your arms 100 times a day
5. Take Turmeric
Turmeric is one of the most powerful anti-inflammatory, anti-oxident, free radical sniping, immune supporters available.
Studies show that Turmeric Curcumin enhances the body's antibody responses, and it's a potent immunomodulatory agent that can activate the immune system's defense cells.
Turmeric Curcumin has been shown to control knee pain from osteoarthritis as well as common painkillers, according to the National Institute of Health. And it’s one of the most ancient prescriptions of Ayurvedic medicine -- the world’s oldest health system.
Turmeric Curcumin is incredibly powerful and supportive to a healthy immune system.
6. Practice Heart Coherence
What would you say if there was a pill...
that would make you feel more energized, live longer, make you feel more joyful, flood your body with positive chemicals, and increase your mental clarity….
AND increase your protection against colds, flu, and infections?
The good news is there’s something you can do right now, and get all of those effects… and it’s completely free.
You have everything you need already.
The secret is Heart Coherence Practice.
Heart Coherence exercises have been developed by the HeartMath Institute to increase
- Heart-Rate Variability ( HRV )
- Increase production of Telomerase ( an enzyme that helps reverse biological aging )
- Increased Resilience
- Increased Positive Mood
- Reduce Stress
- Boost Immune Defenses
- Increase DHEA ( anti-aging hormone )
- Switch on the parasympathetic "repair" nervous system
These Heart Coherence exercises use deep breathing and mindfulness -- and they can be done anywhere.
What you do, eat, and think all contribute to the strength of your immune system's health.
Here's a few more things to support you during this important time.
- Vitamin C ( 250 mg daily )
- Vitamin D3 ( 2,000 IU daily )
- Zinc ( 50–100 mg daily )
- Eat More Whole Foods
- Reduce Stress
- Drink More Water
There’s many ways to protect yourself against disease, sickness, and physical decline.
The world needs vibrant, joyful people like you.
Try these suggestions and share them with others to supercharge your immune system.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Lift and Rise nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.