We hear it so frequently that it seems to buzz on replay in our brains…
“Wash your hands, wear a mask, disinfect heavily-touched surfaces.”
But there’s a harsh reality: no matter how much we physically distance and adhere to CDC guidelines, we can’t avoid germs and viruses forever.
Luckily, there’s one thing that we CAN control.
That thing is our internal health.
By focusing on what’s within, we can make ourselves more resistant to a host of diseases, viruses, and even cancer.
If you’re one of the many people looking to boost their immune system right now, some of these awesome immune-boosting tips will pleasantly surprise you.
And you’ll definitely want to stick around for tip #7, which is one of the best and swiftest ways to build more immunity.
Who’s ready to quickly boost their immunity safely and naturally?
Great, let’s dive right in!
#1: Indulge in These Tasty Powerhouse Treats
Let’s begin our journey to an improved immune system in the kitchen.
This is where you can fuel your body with the most important nutrients known to help fight off viruses, disease, cancer, and other ailments.
One of the first steps you can take for better overall health is to begin replacing those highly processed, sugary foods and drinks with all-natural whole foods.
Even the most delectable cheat treats like Oreos and M&Ms now have all-natural alternatives that you can find in natural grocers, online, or in the organic aisle of your local store.
Swap the highly processed treats with these natural alternatives – or better yet, challenge yourself to eliminate nutrition-zapping junk food for good.
You’ll be mind-blown by how soon your sugar-cravings start to disappear when you start to pack in more nutrients.
Powerhouse treats are trending right now. Start making the switch to some of these tasty foods to strengthen your immunity:
- Red bell peppers: They’re delicious in omelets, salads, and side dishes. Plus, they’re packed with three times more vitamin C (ounce for ounce) than an orange.
- Shellfish: They are one of the best sources of zinc – a critical nutrient for a healthy immune system
- Raw Honey: Satisfy your sweet tooth with honey. It has anti-viral, anti-fungal, and anti-bacterial properties.
- Cocoa Powder: Do we really need another reason to love chocolate flavor? Add cocoa powder to baked goods or oatmeal for antioxidants, flavonoids and minerals that make for one happy immune system.
- Blackberries: You can never go wrong with berries. Blackberries are especially good for the immune system, since they’re packed with flavonoids, polyphenols, and cancer-fighting ellagic acid.
#2: Say Goodbye to Excess Weight
Easier said than done, right?
Time and time again, studies have shown that excess weight is bad for the immune system because it increases inflammation. Being overweight increases your risk of getting sick, as well as your risk of suffering from complications if you do get sick.
Eating fiber and protein-rich whole foods, getting about 30 minutes of light to moderate cardio exercise a day, and adding strengthening exercises twice a week can all help you lose weight.
Working with a professional such as a personal trainer can help you lose weight fast and keep it off for good, since you will get one-on-one weight loss coaching from a fitness expert.
#3: Stress Less
As crazy as the world seems right now, we have to stress less.
Stress is one of your immune system’s worst enemies.
Stress drives up inflammation, blood pressure, slows your metabolism, interrupts your sleep…
Basically, it’s like putting a green light on for viruses and other ailments to get the “go ahead” inside your body.
Don’t sweat it though: there are plenty of great ways to cope with stress.
If you’re feeling overwhelmed, these soothing, stress-busting tips can help:
- Go outside: This is one of the easiest ways to instantly calm your nerves. Venture outdoors to a non-crowded area and name what you see, hear, smell, feel, and taste.
- Listen to birds: Science shows that listening to bird sounds can alleviate stress and shift your attention to more positive thoughts. Not outside? You can easily find free bird sounds online and listen from speakers/headphones.
- Exercise: You’ll hear us repeat this word a lot. Regular exercise is one of the best ways to reduce stress.
- Speak with someone: Share your feelings with someone who you know will support you. If your stress is interfering with daily activities, speak with a therapist, who is trained to help patients learn specific techniques that are proven to decrease stress.
- Get better sleep: Get at least seven hours a night. Having trouble sleeping? Read on for stellar sleep advice…
#4: Stop Letting Your Sleep Suffer
People all over the world have been abusing sleep since the dawn of time.
The modern ways we mistreat sleep is through late night Netflix, sugary midnight snacks, and staring at our phone screen until we finally doze off.
Neglecting sleep on a rare occasion isn’t so bad. But when we start to create poor pre-sleep routines, our immune system will not like it one bit.
We need sleep to stay healthy and strong. When we sleep, our bodies produce inflammation-reducing and infection-fighting proteins called cytokines.
Poor quality sleep means less cytokines which means less ability to fight off viruses or recover from them faster.
Feeling like you’re not getting good quality sleep? Try these tips:
- Avoid screens/bright lights: Turn off the screens and dim the lights 1-2 hours before bedtime
- Exercise: Even just 10 minutes of walking per day can help you sleep better. The key with exercise is consistency.
- Skip the afternoon coffee: Avoid caffeine 12 hours before bedtime. Yes, it really takes that long for caffeine to wear off!
- Snack earlier in the day: Snacking mid-morning is better for sleep and metabolism. If you’re a hardcore night snacker, go for something that’s low-calorie and low sugar, like half a turkey sandwich, whole grain toast, or plain yogurt.
- Meditate: Meditating for just 5 minutes a day can calm your nervous system, making it easier to wind down when it’s time.
#5: Catch Some Sunlight
Most people lack Vitamin D, especially if they’re inside for most of the day.
One of the best (and arguably most enjoyable) ways to get Vitamin D is by soaking in the sunlight.
Get about 8-15 minutes of sunlight without wearing sunscreen each day if you have light skin. If you have darker skin, you may need a little longer than 15 minutes to get the full benefits.
Of course, once you get around that much sunlight, you should apply sunscreen to prevent skin cancer.
Other ways to get more Vitamin D include:
- Foods high in Vitamin D: such as egg yolks, fatty fish, and mushrooms
- Vitamin D supplements: Just ask your doctor before taking any new supplements. While many people are deficient in Vitamin D, it is possible to overdose.
#6: Boost Your Belly Health
More and more scientists are discussing the relationship between gut health and immunity.
Recent research has shown that improving your gut health can improve your immune system. The scientists of this research study weren’t surprised to see such a correlation, given that much of the immune system is located in the GI tract.
Exercising, getting good sleep, and reducing stress are some of the best ways to enhance your gut health. No surprise there, right?
But there are also a few specific types of foods that can improve the microbiome in your belly.
These foods contain prebiotics and probiotics, which are types of good bacteria that your gut needs to stay healthy:
- Fermented foods
- Low-Sugar Probiotic Yogurt
#7: Discover the Best Immune-Boosting Secret
We’re going to let you in on a little secret.
If you want to create a powerhouse immune system ASAP, the easiest way to do it is to attend virtual fitness bootcamp.
Not only is it a blast, but it is the quickest way to improve your health.
Remember how many times we mentioned exercise as a way to build immunity?
Scientists have linked the powerful connection between exercise and immunity for years…
But, just going out and creating an exercise program on your own might do more harm than good.
Overexercising can have the opposite effect by wearing you and your immune system down. Many people accidentally exercise too much at too high of an intensity before their bodies can adjust.
Another risk in trying new exercises on your own is the injury factor. Exercising with the incorrect form or technique can lead to pain or injuries.
Get All of the Benefits and None of the Risk
Wouldn’t it be amazing if you could have all of the health and immunity benefits of exercise without the risk?
Well, you can!
A word of warning first, though: virtual bootcamps are popping up across the web by uncertified “trainers.” Avoid these sketchy ones at all costs.
Our virtual fitness bootcamp at BIM Fitness & Performance is led by NSCA certified trainers and overseen by a Doctor of Physical Therapy, making it one of the safest and most successful fitness bootcamps there is.
Not only is it insanely convenient to attend our fitness bootcamp from anywhere in the world – it’s also crazy-fun, perfectly challenging, and completely customized for your age, goals, and fitness level.
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