What is bolstered immunity?
The immune system is our body's defense against infection and disease. It is made up of different cells, tissues, and organs that work together to protect us. Bolstering immunity refers to taking steps to strengthen and enhance our immune response. This can help our bodies fight illness more effectively.
There are several ways we can help bolster immunity naturally:
- Eat a balanced, nutritious diet - Getting enough macronutrients (protein, carbs, fat) and micronutrients (vitamins and minerals) supports immune health. Foods especially important for immunity include:
- Citrus fruits
- Broccoli
- Garlic
- Yogurt
- Almonds
- Turmeric
- Get enough sleep - Being well rested allows your immune cells to repair and regenerate. Aim for 7-9 hours per night.
- Exercise regularly - Moderate exercise improves circulation and helps immune cells move through the body. Aim for at least 150 minutes per week.
- Reduce stress - Chronic stress raises levels of the hormone cortisol, which can suppress immune function over time. Practice relaxation techniques like yoga, meditation, or deep breathing.
- Stay hydrated - Drinking plenty of fluids, especially water, thins mucus and helps flush bacteria from the body. Aim for 11⁄2-2 liters per day.
Some people may be prone to weakened immunity for reasons like age, genetics, or health conditions/treatments. In these cases, doctors may recommend bolstering immunity through targeted interventions like:
- Supplements - Multivitamins or supplements with zinc, vitamin C, vitamin D, vitamin E, selenium, elderberry, echinacea, etc.
- Probiotics - "Good bacteria" support gut and immune health. Common strains include Lactobacillus and Bifidobacterium.
- Medications - Your doctor may prescribe an antiviral like Tamiflu if you are at high risk for flu complications. Some conditions also require immune-suppressing drugs.
In summary, bolstering immunity refers to supporting our immune systems through healthy lifestyle measures and interventions recommended by healthcare providers. Good sleep, nutrition, exercise and stress management provide a strong defense against illness and infection. Those vulnerable to infections may require extra immune support under medical supervision, such as supplements, probiotics or appropriate medications. Check with your physician if you have concerns about recurrent illnesses or weakened immunity. Protect yourself and your loved ones by taking proactive steps to build resilient immunity! Let us know if Hormone Health Clinic can help you on your wellness journey.