SELF HELP
DR . SERGE GREGOIRE , PH . D , CCH Functional Medicine Doctor Mind and Body Solutions
DAILY HABITS TO BOOST YOUR IMMUNE SYSTEM
( That Require Zero Effort )
Here are some small habits that will
strengthen your immune system in meaningful ways ( some of which you might already be doing , in which case — keep it up !). 1 . Monitor your sugar intake .
It ’ s probably safe to say that many of us are already trying to actively limit our sugar for a variety of health reasons . But studies have also shown that increasing your intake of refined sugars can also compromise on your immune system .
Craving some candy ? Swap it for a handful of seasonal berries . Chocoholic ? Try out a lower-sugar brand — we ’ re huge fans of Lily ’ s Sweets , whose products include chocolate in all its glorious forms ( bars , chips , nut butter cups ), all with no added sugar . And since we ’ re talking about simple , sustainable methods here , what ’ s an easier habit to stick to than enjoying a piece of chocolate ? 2 . Catch some ( quality ) sleep .
Add this to the many , many benefits of a good night ’ s sleep — it can do wonders for your immunity . By now we ’ re all familiar with melatonin ( the hormone released by your body at night to signal it ’ s time for sleep ), but did you know it ’ s also an incredibly important immune mediator too ? A less-than-ideal night ’ s sleep may prevent melatonin from doing its job ( activating certain immune cells to release infectionfighting cells into your system ).
Our solution ? Find a wind-down routine that works for you — and stick to it . Our bodies are huge fans of regular schedules , so doing the same things every night before bed ( like minimizing screen time , drinking something warm , getting lost in a good book ) is all it takes . 3 . Chill out .
These days , stress management has taken center stage
in the health conversation . And all these external triggers aren ’ t just making you tired or anxious — they ’ re messing with our immune system too . Similar to poor sleep , increased levels of stress hormones can also prevent your body from mobilizing those protective cells that do so much for our health .
There are plenty of steps we can all take to reduce our stress — starting as soon as today . Tried-and-true techniques like meditation and exercise are great starts . 4 . Move your body .
In this weird , ever-changing world of wellness , there are very few universal practices that should be in everyone ’ s routine . But among them is this : Moving your body on a regular basis is one of the most impactful things you can do for your overall health . And before you think this means you need to join a
CrossFit gym or sign up for a triathlon , know that you can reap these awesome benefits ( like flushing bacteria from your lungs or boosting your production of those feel-good endorphins ) with as little as a daily 20-minute walk . In fact , overextending yourself ( like training for that triathlon ) can actually drain your body and lower your immune defenses . 5 . Drink your fluids .
You probably know that the body is about two-thirds water . So it ’ s no surprise that adequate fluid intake is important for a ton of bodily functions — including , of course , immune response .
Not only does water flush out toxins from the body , but it also delivers oxygen to your cells , which basically helps everything function more optimally . Want to take these immune-boosting powers to the next level ? Infusing your water with things like lemon , kiwi , or grapefruit will add an extra punch of vitamin C — the OG immunity booster .
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