Natural Ways to Strengthen Your Immune System

The human body is absolutely incredible. Each one of us is equipped with internal systems that work hard every day to keep us healthy and functioning. One of the systems we have that protects our wellbeing is our immune system. Immunity is a trending topic that has been in headlines and talked about quite a bit in the past couple of years due to the pandemic. Although our immune system works to protect us from viruses, it does even more than that too!

Quite literally, our immune systems are composed of organs, white blood cells, proteins (known as antibodies), and chemicals. Although our immune systems do a pretty good job on their own, sometimes they need a little extra assistance to function optimally. 

In this blog post we are going to break down how the immune system really works and 6 natural ways you can contribute to it!


The best way to think of an immune system is to think of an army made up of cells that work to defend the body from foreign substances known as antigens. It’s pretty amazing that our bodies can actually tell the difference between which cells are our own and which substances are harmful to our body.

Some of the most common outside invaders that we come into contact with include bacteria, viruses, fungi, and toxins. When these come into contact with the body, the immune system goes into action. As a whole, the immune system works as a team to do its best to defend these invaders and keep us healthy!

You may be thinking, “why do I tend to get more colds and flus in the winter time?” Many of us think it’s because of the temperature drop, but you might be surprised to know that experts say this isn’t the main reason why! Dr. William Schaffner, an expert in infectious diseases told healthline.com that, “respiratory infections are transferred more readily in the winter time for two reasons.” He went on to say, “The first is we spend more time in enclosed spaces, close to each other, so that we have more prolonged face-to-face contact.”

He then went on to say that the second reason is actually due to humidity! “When we’re in a time of low humidity such as we have in the winter time, it appears that that little bit of moisture that surrounds the virus evaporates, so the virus remains in the air for a sufficiently prolonged time so that the person who is sufficiently close to me can breathe it in.”

So if we tend to become more sick in the winter due to these two factors, what can we do to boost our immune system to better handle these threats? Well, luckily through supplementation, food, and lifestyle there are ways you can work together with your immune system to lower your chances of catching a cold or flu! Keep on reading to find out how!


Stay hydrated

Did you know that simply drinking enough water each day can help your immune system along with another multitude of benefits? Water is a big part of how we are made up and it’s actually a part of the blood stream. In order for our body to transport our nutrients, we need enough water. Since everybody is different, there is not one standard amount of water everyone should be drinking per day. Some experts recommend drinking half an ounce to an ounce of water for each pound you weigh. This amount will differ depending on how active you are too.

Harness the power of Vitamin D

We all need vitamin D, it plays such an important role in our overall health such as maintaining strong bones, strengthening the immune system, regulating mood, and lowering inflammation. Studies have actually found that Vitamin D deficiency is a global issue and about 1 million people worldwide are deficient. They’ve also found that about 35% of the population in the United States aren’t getting enough. 

Sunshine is the most common and ideal way humans can get adequate vitamin D, but nowadays there are supplements available to solve this issue as well! At NutraChamps we have two kinds of vitamin D3 supplements paired alongside K2 (calcium). They come in liquid form and capsule form

Get enough sleep

We all know the importance of rest and how it benefits our bodies physically, emotionally, and mentally. Sleep is the ultimate form of rest and recovery for the body! Many studies have proven the importance of the link between a good night’s sleep and a better immune system. More recently, research from Germany has found that sleep improves cells called “T cells.” These cells are a big part of the immune system and actually wards off antigens and foreign substances that enter the body. 

One way you can start implementing a good night’s sleep is by making a peaceful night time routine a priority. Instead of spending the evening watching TV or being on your phone, try curling up with a good book, lighting some candles, or listening to a guided meditation. This will help you wind down and promote relaxation before snoozing!

Eat foods high in Vitamin C

If I told you to name a food that is high in Vitamin C your first answer would probably be oranges. While this is true, there are actually so many other great sources of Vitamin C available. Did you know that a medium bell pepper has twice the amount of Vitamin C than an orange? Some other great vitamin C food sources include strawberries, tomatoes, and even white potatoes! 

Vitamin C is great for the immune system because it is an antioxidant which helps to fight free radicals in the body!

Lower your Stress

Some types of stress are good like the kind you feel while being on a rollercoaster or going on a very first date. Long-term, chronic stress such as working in a demanding job or being in a toxic relationship can take a toll on the body, and your immune system. Stress can impact the parasympathetic nervous system as well as cortisol levels which in turn impacts the immune system’s ability to function optimally. 

If you’re noticing some high stress levels in your life it’s important to take action and find ways to reduce that stress. Your body will thank you!

Move your body

Exercise and movement has numerous health benefits for the body, but a recent study proved that even further! The British Journal of Sports and Medicine observed 16 different studies of people who stayed physically active during the pandemic. This study found that exercising during the pandemic was actually associated with a lower chance of infection and less of a likelihood to get severe COVID-19. 


By following through with these tips we can almost guarantee that you will feel stronger throughout the winter time! Even if you do end up getting a cold or flu, there’s a good chance it will be a lot more mild than if you didn’t take some preventative measures. If you are thinking of learning more about other immunity related supplements that can support you in your health and wellness, make sure to check out our website www.nutrachamps.com!


Sources:

https://www.healthline.com/health-news/sick-in-rainy-weather-reasons

https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency#:~:text=Vitamin%20D%20deficiency%20is%20a%20common%20global%20issue.,States%20have%20vitamin%20D%20deficiency.

https://www.healthline.com/health-news/how-sleep-bolsters-your-immune-system

https://www.allrecipes.com/article/foods-that-boost-immune-system/

https://www.allrecipes.com/article/foods-that-boost-immune-system/

https://bjsm.bmj.com/content/56/20/1188

Alexia Palmeri

Alexia Palmeri is a 28-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what's happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking nourishing meals, and discovering new places to dine and adventure!

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