How To Build An AUMazing Immune System
Disclaimer: This information should not replace the advice of a qualified healthcare practitioner. These recommendations are for preventative purposes only and intended to support the overall health of the immune system.
Right now, immune health is on everyone’s mind. Everywhere you look, there is advice, but what is actually true?
Because our immune system is incredibly complex, increasing our inner defenses doesn’t happen overnight and it involves more than taking Vitamin C and drinking more fluids (although both do help).
My Boston personal trainer team and I have done extensive research in order to arm you with the best preventative strategies for building an AUMazing immune system.
Following these tips will go a long way toward strengthening your immunity all year long!
1) Optimize Your Gut Health – Your gut hosts many different bacteria and other organisms that make up what’s called the microbiome. These microbes not only help you digest food — they also regulate your metabolism, hunger, weight, inflammation, and immunity. Because 70 percent of your immune system is in your gut, one of the first steps toward staying healthy is a) eating healthy foods that foster the growth of your good bacteria and b) eliminating foods that feed bad bacteria. The importance of this cannot be overstated, especially in light of new research linking many of today’s most common chronic diseases – diabetes, heart disease, and cancer – with unbalanced gut microbiome. Protect your gut and fight inflammation through clean eating by including foods like bone broth into your healthy food plan 2-3 times per week. The gelatin, collagen, and amino acids provide the building blocks for healthy gut lining and strong immune cells. Also, consuming small amounts of fermented foods like sauerkraut and kimchi provide your body with naturally occurring probiotics that can boost your immunity (and potentially support weight loss as an additional benefit). If you’re not a big fan of these foods, supplementing with a research-based probiotic is another great option. Couple this with eliminating foods that are harmful to your gut – namely vegetable oils, processed sugar, packaged foods, and excessive alcohol – and you’re on your way to building a more robust immune system.
2) Bounce - People often overlook the importance of the lymphatic system when it comes to keeping your immune system strong. Because its main job is moving immune cells and dead cellular debris through the body to where they can be removed or reused, keeping your lymph circulating well is important for staying healthy. Similar to how you (or your plumber) cleans the pipes in your home to avoid a clog, you want to keep your lymphatic system from getting congested since this can lead to accumulation of toxins and a weakened immune system. One of the best ways to move lymph is through exercise - specifically by jumping on a trampoline (known as rebounding). As your body moves against gravity, lymphatic fluids properly flow and carry toxins away. When you visit our Boston personal training studio, you’ll see that we have a mini trampoline that we often use in warmups to increase circulation and to prepare our client’s for their exercise session. If you don’t have access to a trampoline, jump roping for a few minutes each day provides similar benefits.
3) Use Thieves Oil - According to legend, there is an ancient herbal formulation that protected four robbers from contracting the plague in France while rummaging through the houses of infected sufferers. Comprised of cinnamon, eucalyptus, rosemary, clove, and lemon, this remedy is touted to have powerful protective benefits, leading herbalists to share its recipe for hundreds of years. To assess whether diffusing this oil can help to inhibit microbes in your surrounding environment, an experiment was done and according to this study, Thieves can significantly reduce the number of aerosol-borne bacteria and may have application in treating air for enclosed environments and preventing transmission of aerosol-borne bacterial pathogens. If you don’t own a diffuser, you can get the benefits of this essential oil by applying one drop to the bottom of your feet daily with a carrier oil or take a drop internally if you begin experiencing the sniffles.
4) Consume Bee Products - Bees are among the most powerful resources when it comes to providing immune-supportive compounds. For example, real raw honey contains enzymes, minerals, antioxidants, and antiviral properties. A specific type of honey called Manuka – produced by bees that feed on nectar from the tea tree – has been shown to be more effective than the active ingredients in cough medicines at improving sleep quality and cough in people with upper respiratory infections. Another powerful compound from bees is propolis. Used by bees to seal holes and cracks in the beehive, it has been shown in studies on humans to possesses antiseptic, antibacterial, antioxidant, anti-inflammatory, antifungal, anticancer, and immunomodulatory properties. Stock these superfoods in your pantry to help keep your immune system strong.
5) Drink Tulsi Tea – Revered as “The Queen of Herbs” in India, Tulsi (Holy Basil) has traditionally been used for it’s anti-bacterial, anti-viral and anti-fungal properties. Containing unique antioxidants and micronutrients that enhance the body’s capacity to fight against disease and infections, Tulsi is considered an “immunomodulator.” Scientific research shows that Tulsi has numerous therapeutic properties that boost our defenses against infectious threats. We keep Tulsi tea stocked at our fitness center all year long. Our Boston personal trainer team likes to drink one to two cups each day.
6) Spice Things Up – Valued throughout history, spices not only add flavor to meals, but also provide tremendous medicinal value as they prevent the creation of mucus (where viruses live). When it comes to immune-boosting spices, garlic and ginger are nutritional superfoods. Raw garlic contains several compounds—including allicin—that have antiviral, antifungal, and antibacterial properties. The sulfur compounds are also believed to enhance zinc absorption, another AUMazing immune booster. Ginger has been used for centuries in traditional medicine to treat nausea, colds, and flu symptoms. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases. It is a natural decongestant helping to ward off cold and cough. The pungent root of the ginger plant decreases inflammation in ways similar to aspirin. Make both garlic and ginger staples of your healthy eating, immune-boosting meal plan.
7) Take Vitamin D3 – Maintaining adequate Vitamin D status is essential for optimizing immune function. One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. If you live in the Northeast, this cannot be achieved without supplementation due to lack of sun exposure. In order to ensure accurate dosing, we recommend that you get your 25-OH Vitamin D levels checked by your physician.
We hope these tips help!
If you’d like the support of one of our Boston personal trainers to help you reach your health, fitness, and weight loss goals, we’re here to support you every step of the way.
Our fitness center is conveniently located on Newbury St. in Boston’s Back Bay.
Because our schedule gets filled quickly, be sure to book your one-on-one consultation with us today.