5 Simple Ways to Support your Immune System this Fall

As we settle more deeply into the Fall season, and begin to approach Winter, it’s important to start supporting your immune system. These five simple practices can be easily incorporated into your daily routine to strengthen your vitality and help keep you healthy all year long!

HYDRATION

It seems simple enough, but did you know that 70% of Americans are chronically dehydrated? Proper hydration is a foundation of health that is essential for supporting every function of the body. When it comes to a healthy immune system, being properly hydrated allows for increased detoxification, well-lubricated mucosal tissues (think, lungs and sinuses), and a faster delivery of immune cells throughout the body. A good rule of thumb is to drink at least half your body weight in ounces. For example, if you weigh 160lbs, you need to drink 80oz of water daily, and more if you are exercising or drinking alcohol or caffeine. Try slowly increasing your water intake by 8-10oz daily until you reach your goal.

SLEEP

Sleep is essential for healing, and studies show that sleep deprivation suppress immune function. Aim for 8-9 hours a night. Try to get to sleep by 10:00PM, as every hour of sleep that occurs before midnight is of higher quality. If you experience sleep disturbances, consider scheduling a visit for individualized sleep support.

LOAD UP ON IMMUNE-BOOSTING FOODS

When it comes to eating for immune health, it’s important to focus on foods that decrease inflammation, support a healthy gut microbiome, build the body’s micronutrient and antioxidant reserve, support detoxification, warm the body, and even directly stimulate immune cells. Some great immune supporting foods include oysters, broccoli sprouts, bone broth, pomegranate, kiwi, garlic, ginger, green tea, and fermented foods such as kimchi, sauerkraut or miso.

DRY SKIN BRUSH

Dry skin brushing is a quick and easy way to support lymphatic drainage, which helps to remove toxins and dead cells from the body while improving blood circulation. A dry skin brush should be used over dry skin (I recommend doing this before jumping in the shower). Use gentle but firm strokes - it should not hurt. You can watch a quick tutorial here!

SKIP THE ALCOHOL

Alcohol is a depressant, meaning it suppresses our immune system and can cause mood disturbances (which many of us already deal with during the winter). What’s more, studies have shown that even one alcoholic beverage disrupts our sleep quality, as our body is directing energy towards the metabolism of the alcohol, rather than on restoring and rejuvenating the body and mind. Try swapping out your evening glass of wine for a nice warming, immune-stimulating herbal tea such as ginger, licorice, fennel, chamomile, or valerian.

Need additional support for boosting your vitality? Schedule a free 15 minute Discovery Call with me today!