By Dottie Drake, RN, Certified Fitness Professional, Cape Regional Miracles Fitness
Question: “I’m not sure if it’s just me, but I seem to get sick more frequently than any of my friends or coworkers. Is there anything I can do or eat to boost my immune system?”
Answer: Of course there is! It may be impossible to reset your genetics, but you can certainly make the best of what you have. Here are a few tips to boost your immune system.
8 steps to an all-natural immune system makeover:
1. Sleep more than ever. I am talking 10 hours if possible. Before you go out and buy a bunch of pills, start with increasing your sleep hours. This extra sleep helps cells repair and gives your immune system time to recharge. Studies show that sleep deprivation weakens your immune system.
2. Shelter yourself. When you are feeling bad, weak or stressed, stay home. Studies show that stressful situations can lower your immune system.
3. Eat an anti-inflammatory diet. Eating a better diet not only helps your body recover faster, but it also helps build up your immune system so that it’s resilient and strong. Eat more cruciferous veggies, cut out all processed foods, and stop the sugar and artificial sugars. Sugar is the number one cause of inflammation in the body.
4. Increase your good bacteria in the gut. Good bacteria can be the immune system’s best friend. Refrain from antibiotics unless absolutely necessary, as they kill off good bacteria along with the bad. Eat probiotic foods like organic plain yogurt, sauerkrauts, natural pickled veggies, kimchee and kombucha tea, and natural veggies. Take a probiotic supplement with at least five billion units of healthy bacteria.
5. Eat – don’t buy – all of your micronutrients, but do take vitamin D. Vitamin D boosts your immunity, however most of us are deficient in it. Make sure to get vitamin D3; the liquid form is absorbed more easily.
6. If you consider herbal remedies, only use the ones with evidence supporting their use. It is wise to be a little skeptical of all the potions advertised.
7. Exercise. A moderate-level exercise program actually boosts your immune system, while an intense workout will weaken you more when you’re sick. Too little does not do enough to stimulate improvement, and too much breaks down the body. Listen to your body and seek out fitness professionals to guide you through an appropriate program.
8. Know when to go to the doctor. If you are constantly sick and don’t seem to ever feel better, then it may be time to visit your health care professional for a check-up.
Dorothy Drake is a Registered Nurse and a Certified Personal Trainer with Cape Regional Miracles Fitness. She is the founder of the Miracles Fitness exercise program. Start your fitness journey today by calling (609) 886-7070 or visiting miraclesfitness.com.
