Even though the cold winter months are almost over (in the UK), you still need to ensure your immune system is as ready to go as possible. Making sure you and your family have a healthy immune system to beat anything that might come your way is so important. This is especially true this year since COVID-19 is still around. There are many things you can do naturally to boost your immune system, however, read on to find out some of the best immune boosting herbs and vitamins to keep your immune system healthy.
Here are some of the top tips from the experts when it comes to simple ways you can boost your immune system on a budget.
What Is Your Immune System?
Your immune system is essentially, a large network of organs, white blood cells, antibodies, and chemicals. These together work to protect you from things such as – bad bacteria, viruses, parasites, fungi…and more. Pretty much anything that can cause you infection, illness and disease. This system does everything it can to protect you and keep you healthy. It’s your invisible army, ready to face battle with any unwanted invaders.
How Does Your Immune System Work?
When your immune system is working as it should be, it activates, and will begin to attack and kill the foreign invaders. Your immune system as actually very clever as it can learn about new germs after you’ve been exposed to them. It will start to form antibodies to protect you from those germs. This is essentially what happens when you are given a vaccine. A vaccine is when a tiny amount of the germ is placed inside your body. Your immune system registers the germ and begins to build up antibodies to fight it off.
However, antibodies can only kill off bacteria. They can’t kill off viruses, which is why things like colds will come back as often as they do.
On the other hand, when your immune system isn’t working properly, this is when you might start to develop an infection of some kind, and you begin to feel poorly. There is also the unlikelihood that your immune system could turn on you and start attacking your healthy cells, believing they are a threat. This happens in autoimmune diseases and allergic reactions.
What Makes Up The Immune System?
There is a lot that goes in to the human immune system. A very complex system created to keep you healthy and alive!
White Blood Cells
The white blood cells are the bodies natural defences, or an army against harmful bacteria and viruses.
Lymph Nodes
Small glands found in your groin, neck and armpits that filter and destroy germs. Often one of the first signs you may be fighting a virus is if you have swollen or aching lymph nodes.
Spleen
Your spleen stores all of your white blood cells that defend your body from foreign invaders. Kind of like the HQ for your army of defenders.
Tonsils & Adenoids
Your tonsils and adenoids trap foreign invaders as soon as they enter your body. This is the prison for any invaders to be kept in and dealt with.
Thymus
A small organ in your chest that helps to mature a certain type of white blood cell. It’s specific job is to learn to recognise and remember any previous invaders.
Bone Marrow
Stem cells in the centre of your bones create red blood cells, plasma cells, white blood cells and immune cells that are then delivered throughout your body via your bloodstream.
Skin
Your skin is the bodies first line of defence, protecting your organs from harm. Your skin will produce oils to protect itself. Then there are the enzymes found in sweat, tears, saliva and mucus that also help to protect you and hep to destroy germs.
Stomach
Your stomach acid helps to kill bad bacteria that enters your body through food and drink.
How Can I Make My Immune System Strong?
For most people, this actually isn’t as hard to do as it might sound. In a nutshell, here are the basics to help you boost your immune system…
- Don’t smoke
- Drink alcohol in moderation
- Eat lots of fresh fruits and vegetables
- Exercise regularly – walking daily is fine
- Maintain a healthy weight
- Easy Weight Management in Henry Med
- Minimise stress and anxiety where possible
- Get at least 7 hours sleep (8 hours optimal)
- Stay hydrated by drinking plenty of water
- Wash your hands frequently
- Take a probiotic supplement (helps build up your levels of good bacteria)
- Limit your intake of refined sugars
- Increase your vitamin intake
- Include immune boosting supplements in your diet
Once you’ve got this sorted, then it’s time to take a look at the types of immune boosting herbs and vitamins you could include in your diet as well.
What Are The Best Vitamins To Boost Your Immune System?
Depending on who you speak to in the medical world, the vitamins and supplements you should be taking will vary slightly. However, on a basic level, these are some of the immune boosting herbs and vitamins you should be taking on a daily basis.
Vitamin C
Taking 1,000–2,000 mg of vitamin C per day is said to reduce the duration of a cold by 8% in adults and 14% in children. (Oranges, Kiwis, Carrots, Guavas, Bell Peppers, Strawberries, Papaya, Broccoli, Tomatoes).
Vitamin D
A Vitamin D deficiency is likely to increase your chance of getting ill. Something as simple as taking a walk in the sunshine for 10-20 minutes is enough to increase your vitamin D levels.
Vitamin E
A powerful antioxidant that helps your body fight off infection and is critical in how your immune system functions. (Almonds, Peanuts, Sunflower Seeds, Hazelnuts, Safflower Oil).
Iron
Helps your body carry oxygen to the cells. (Beans, Sweet Potato, Broccoli, Kale, Iron-fortified cereals, Tuna, Turkey, Chicken).
Zinc
Studies have shown that those who take a zinc supplement daily will reduce the duration of their cold by up to 35%.
Lions Mane
One great all rounder when it comes to boosting your immune system – along with many other great benefits is Lion’s Mane (gifted). Not only is it great at this time of year for your immune system it can also help with…
- Cognitive Enhancement
- Mental Clarity & Focus
- Memory Improvement
- Relieves Mild Depression & Anxiety
- Gut Health
- Regulates Blood Sugar
- Relieves Menopausal Symptoms
Elderberry
Reviews have shown that supplementing with elderberry could reduce the symptoms of viral respiratory infections.
Echinacea
Those who take echinacea on a daily basis are likely to recover from colds more quickly than those who don’t.
Garlic
Supplementing with garlic is said to improve your likelihood of getting the common cold by up to 30%.
Manuka Honey
Is a very powerful weapon to have when trying to boost your immune system. However, Manuka honey is most well known for it’s healing benefits due to it’s antimicrobial properties.
Turmeric
Curcumin in turmeric contains many antioxidants that can help to boost your immune system. It can also act as an immune modulator, meaning it may aid in the regulation of your immune cells. Turmeric is also great for reducing inflammation around the body.
These are the best vitamins to boost your immune system, however you don’t need to take them all, especially not all at once. A few here and there should be enough to boost you up.
Include Immune Boosting Smoothies & Juices
A great way to keep your immune system healthy is to include more immune boosting herbs and vitamins in to your diet. A great way to do this is to include a smoothie, or freshly made fruit juice. All you really need for this is a semi decent blender or juicer. There are so many great smoothies you can create using frozen fruit, making it a bit cheaper to create.
However, if you don’t want to over do the fibre in your diet, you can always opt for a juice instead. If you do decide you want to incorporate smoothies and juices in to your diet more long term, if you can, get yourself a good juicer as this will make all the difference. The one our team love is the Nama Juicer, however this is pretty expensive.
How To Boost Your Immune System With No Budget
If you’re on quite a tight budget and can’t afford fresh fruits and vegetables, don’t forget you can also buy frozen produce, which can be as good as fresh. Most of what you need you can find in your diet, you just need to maybe tweak the types of foods you’re eating to make the most out of what each has to offer.
For example, instead of choosing a jacket, or new potato, switch it for a sweet potato which is higher in Vitamin B, C, D, Iron and Calcium. When looking for a cereal to buy, look for ones that are fortified in iron.
Many of these vitamins (above) you can find in the foods you eat on a day to day basis. Do some research before you go do your food shop next time to ensure you’re getting enough of the vitamins you may be lacking.
It’s better to start boosting your immune system now, rather than waiting until you feel unwell. Boost it now to either prevent getting ill later, or to give yourself the best chance you can if you do become ill.
As a general place to start, the more colourful the fruits and vegetables, the higher in vitamins and minerals they will be. Eat the colours of the rainbow!
Did you know even something like having regular massages can help boost your immune system. Get your friend or partner to help boost your immune system, while you relax and enjoy it.
What do you think are the best immune boosting herbs and vitamins to boost your immune system? Hopefully this article has given you some great ideas on how to boost your immune system.
FAQ’s
What Are The 4 Immune Systems?
The main parts that make up the immune system are the – white blood cells, the antibodies, the complement cascade system, the lymphatic system, the spleen, the thymus, and the bone marrow.
What Causes A Weak Immune System?
There are many factors that can contribute to a weaker immune system such as – diseases, malnutrition, and some genetic disorders. However, it can can also weakened by some medications or by an organ transplant.
Why Is Immunity Important To Humans?
Your immune system plays a very important role in your survival. It protects your body from anything harmful that could make you ill.
What Foods Weaken The Immune System?
No foods should be seen as ‘bad’ for you when eaten in moderation. However, foods that could cause your immune system to weaken are – fast foods, anything with a high sugar content, fried food, processed foods…etc. Stick to more natural foods to boost your immune system.
What Are Some Of The Best Immune Boosting Herbs?
Herbs that are known for helping to boost your immune system include – garlic, ginger, echinacea, ginseng, and reishi mushrooms.
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