How to Naturally Boost Your Immune System

Happy Fall Everyone!

            In this episode of SageHealth TV, we talk about natural ways to boost your immune system.  With the cold weather back in the Pacific Northwest, and everyone going back into school and work, what better time to fuel our immune system to prevent infections.  Let’s dive in!

So first off, it’s important that we make sure that our health foundation is strong.  You can’t build a house over a weak foundation; it will just fall and crumble.  The following are essentials that make up our foundation to a healthy immune system:

  1. Healthy Diet: Avoid processed sugars and fatty foods as this can deplete your immune system. But also, an unhealthy diet rich can increase your risk for developing chronic conditions that make you more susceptible in catching infections.  These conditions include diabetes, hypertension, high cholesterol, and obesity. Follow a whole foods diet that rich in healthy fats, protein, veggies, fruits, and complex carbohydrates.  Food that are immune supportive are mushrooms, bone broth, leafy greens, seeds, and citrus fruits.
  2. Sleep: Make sure to get at least 8 – 9 hours of uninterrupted sleep.  This time is dedicated for your body to help reset, relax, digest, and detox. 
  3. Exercise: Movement is not only helpful in maintaining strong joints and muscles, but also effective in supporting your immune system.  It increases circulation around your body, so that immune cells can surveillance the terrain to see if there are any hidden infections lingering and activate an immune response if necessary.  Think of a swamp; this is still water which means there is a high risk for bacteria to grow.  However, running water in rivers and streams are likely to be cleaner because of the constant movement. 
  4. Water intake: Drink half of your body weight in fluid ounces.  Water helps maintain healthy hydrated tissues and organs, and helps you flush out toxins. 
  5. Stress management: When you are really stressed, your adrenal glands will release cortisol which silences your immune system.  So, find activities that you enjoy and that help decrease your stress like yoga, meditation, reading a book, exercise, hiking, etc.

Next, I know you are probably wondering what herbs and supplements you can take to support your immune system.  But remember that no supplementation can replace an unhealthy foundation! So, work on the basics, and then consider and or consult with your medical provider on adding supplements like vitamin C, vitamin D, vitamin A, zinc, quercetin, echinacea, and elderberry. 

We hope that you enjoy this episode!  Please like, subscribe, and share our YouTube channel with friends and loved ones. And as always, if you need help creating a personalized plan for your unique health needs, we’re here for you!

In Good Health,

        Dr. Julieann Murella ND, LAc

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Julieann Murella