A few months ago, the health craze that had swept through most of North America over the past decade or so was mostly associated with practices like shopping at Whole Foods or trying to incorporate more quinoa into your diet. But as COVID-19 has swept through the world and induced an ongoing global pandemic, the tone that surrounded the health craze shifted dramatically.
No one is immune to the COVID, and as it has ravaged nations around the world, we find ourselves in need of further investment into our health and wellbeing. The best protection against the disease (outside of social distancing and wearing a mask) is to boost your immune system.
The supplement market is abundant with products and supplements claiming to help you boost your immune systems, and some of them do. But even those that do, don’t do so overnight. It takes time and consistency to build your immunity, and similar to any fitness routine, there isn’t really any shortcut.
The strength of our immune system is the core factor in our ability to battle various infections and illnesses. In light of this, and the ongoing fight against the coronavirus, we have assembled five steps to help boost your immunity this fall. With COVID cases expected to rise in the fall/flu season, there is no better time to prepare your mind and body to be as healthy as possible.
- Focus on Maintaining a Healthy Diet
From a young age, we’ve all been told that eating lots of fruits and vegetables is good for our health and that avoiding excess junk food is the key to a long, healthy life. Following a healthy routine that includes proper nutrition is one of the first steps in boosting your body’s immune system. Focus on filling your plate with lots of lean protein, carbohydrates, vitamins, zinc, etc. Try to avoid sugars and starches as much as possible, especially before bed.
Getting a sufficient amount of nutrients is essential for a strong immune system. Here are some other micronutrients known for boosting your system:
Vitamin C – Arguably the best and most beneficial vitamin, it helps to protect you from getting sick by naturally boosting your immunity. Vitamin C can be found in many fruits and vegetables, including oranges, tangerines, strawberries, tomatoes, and spinach.
Zinc – This common mineral is crucial to our health, and is found in cells throughout the body. Zinc helps the immune system by helping to fight off invading bacteria and viruses. Small amounts (8-11 mg) should be consumed daily.
Vitamin D – A vitamin that boasts anti-inflammatory and immunoregulatory properties, vitamin D plays an essential part of our immune systems. It is abundant in many foods and beverages, including milk, fish, egg yolks, and mushrooms.
Vitamin B12 – A vitamin that is water-soluble and directly involved in the metabolism of every cell of the human body. It is one of eight B vitamins, and it is a nutrient that helps keep the body’s nerve and blood cells healthy. Products like Can-i Wellness’s Can-i Boost line are highly-effective supplements, as they contain both vitamin D and vitamin B12, as well as mango.
- Get Plenty of Sleep
Sleep is as crucial to our health as nearly any other supplement or activity we perform. Though sleep isn’t viewed as an active process, there are a lot of activities occurring while you are sleeping, and you don’t even know they are happening.
For example, the most important infection-fighting molecules and immune cells are made within your body while you are asleep.
Recent studies have proven that people who suffer from insufficient sleep, both in duration and quality, are more prone to viral infections. It’s recommended to get 7 – 8 hours of sleep per night to help support the rest and rejuvenation of your body and stimulate your immune system to be its strongest.
- Try Alternative Supplements
Products like Can-i Wellness Can-i Boost oral spray are uniquely formulated to revive and replenish your energy levels and increase endurance and focus. Whether it’s a boost in the morning, a boost to get you through the workday, or a boost through that last rep in the gym, Can-i Boost provides energy and focus throughout your entire day with its proprietary blend of vitamins and nutraceuticals. Improving your focus and energy allows you to optimize your practices and habits, which include eating a proper diet and getting the optimal amount of sleep needed to help naturally boost your immune system.
- Stay Active!
Though it’s more difficult than ever – as nationwide stay-at-home orders have been in place for much of the calendar year – it’s incredibly important to continue to stay active. And not just for your physical and mental health, but also for your immune system.
Enacting a daily exercise routine can provide a huge improvement to your overall health. And it’s good for your immune system in the same fashion. For example, when you are exercising, you are elevating your heart rate. When your heart pumps faster, it increases your blood circulation, and in turn, your immune cells travel faster and more efficiently throughout your body. Studies have shown that doing just 30 minutes of exercise per day can substantially boost your immune system, so keep moving and stay active!
- Reduce the Stress in Your Life
Stress comes in different forms for different people. But one universal truth in regards to stress is that in some form or another, we all experience it. Studies indicate that during stressed-out periods, the human body is 30% more susceptible to viral infections than normal. The reason for this is because stress reduces the effectiveness of your immune system, making it less efficient at fighting off infections.
One of the simplest ways to reduce stress is to start with deep breathing exercises. Also, try to take the time to wind down from your day, and even consider yoga and meditation to induce a sense of calm and peacefulness to your daily routine. Reducing your stress levels can have a profoundly positive impact on your immune system.
These are just a few of several lifestyle and dietary changes you can make today to help strengthen your immune system this fall and beyond. Working out regularly, getting adequate sleep, and managing your stress levels are the core components of building up your immunity. While none of these steps alone can provide complete prevention of COVID – or any other virus for that matter – they can work collaboratively to help reinforce your body’s defenses against harmful pathogens. So start with these five steps if you are looking to kickstart your immune system this fall.