How To Boost Your Immunity

The immune system is crucial for maintaining health by defending the body against harmful pathogens like viruses, bacteria, and parasites as well as neutralising toxins and environmental pollutants. It effectively recognises and attacks foreign invaders, preventing infections and maintaining internal balance. 

Immune cells, such as white blood cells, target and destroy pathogens before they can cause serious harm. For example, when you cut yourself, the immune system activates to prevent bacteria from causing an infection, aiding in wound healing, and repairing damaged tissue. Immune cells such as macrophages also play a role by clearing dead or damaged cells, allowing new tissue growth.

The immune system can differentiate between the body’s own cells and foreign cells. In most cases this distinction prevents the immune system from mistakingly attacking the body’s own tissues. However, in some cases it can fail which can lead to autoimmune diseases where the system mistakenly attacks healthy cells.

Inflammation in the body is increasing in many individuals and this can cause many issues such as heat, pain and swelling. Inflammation is actually an immune response thats helps fight infections and repair damage but chronic inflammation, however can be harmful and is linked to diseases such as diabetes, heart disease and arthritis.

How can we maintain a good immunity?

Hydration - Drinking enough water flushes out toxins and supports the production of lymph which carries immune cells as well as water supporting our overall bodily functions.

Probiotics - Taking probiotic supplements can help balance gut bacteria which plays a huge part in gut bacteria and consuming fermented foods like kefir, yoghurt and sauerkraut.

A balanced diet - rich in vegetables, fruit, lean protein and whole grains. These foods provide antioxidants, essential vitamins and minerals that support immune function. Vitamins and minerals such as Vitamin C, A, D, Zinc and selenium are particularly important for immune health. Leafy greens, citrus fruits, nuts, seeds and fatty fish are all good sources.

Regular exercise - Moderate exercise such as walking, jogging and cycling all increase circulation, allowing immune cells to move through the body more efficiently. Also helping with inflammation. Excessive exercise can temporarily weaken the immune system by raising levels of stress hormones.

Sleep - 7-9 hours of sleep per night is essential for optimal immune function.

Stress management - Chronic stress can suppress immune function by releasing high levels of stress hormones like cortisol, which can reduce the effectiveness of white blood cells. Mindfulness, meditation, yoga, spending time in nature can all contribute to stress reducing techniques.

Vitamin D - vital for immune function. Sunlight is one of the best sources to maintain healthy levels. If sunlight is limited then consider taking a supplement.

Essential oils can be used to support immune health due to their antimicrobial, antiviral and anti inflammatory properties. Here are some oils that can help boost the immune system.

Eucalyptus is a powerful decongestant that opens airways relieving respiratory infections.

Frankincense is known for its anti inflammatory and immune boosting effects. A natural anti depressant.

Thyme has strong antimicrobial properties often used to fight respiratory infections.

Lavender widely known for its calming effects. Reducing stress helps improve immune response.

Clove rich in antioxidants with strong antiviral, anti fungal, and antibacterial properties. Great for immune support.

Dilute essential oils into a carrier oil. Inhale using an electrical diffuser or adding a few drops onto a tissue. Always seek professional advice from a professional if you are unsure about essential oil dilution and usage.

By adopting these habits you can build a strong immune system protecting your body and promoting long term health.