9 Golden Ways to Support Your Immune System
Have you been going the rounds with sick kids too?
I swear my kids have been sick nearly every other week for the last few months. It’s bad enough that they are miserable, grouchy, and need almost constant caretaking. But the worst part is that the routine that keeps us happy, healthy, and organized gets completely thrown out of whack.
In desperation, I’ve done a lot of research on the immune system. I’ve learned so much!
In case you’ve also been pulling your hair out from dealing with way too much sickness, I’m going to save you some time and share 9 gems I’ve learned about how to best support the immune system.
My hope is that this information can help you and yours stay away from as many illnesses as possible and instead be able to feel and do your best more often.
9 ways to support your hardworking immune system
Eat a combination of at least 5 fruits and vegetables each day
There are so many reasons for this, but let's not get too complicated.
Fruits and vegetables contain immune-supporting vitamins, fiber (crucial for gut health, and gut health is "synonymous with immune function"), and phytonutrients which have a bazillion amazing benefits but suffice it to say they help fight off disease.
These little phytonutrient treasures can help prevent almost all chronic diseases, even cancer. And generally speaking, the more vegetables you get, the greater the benefits. But even starting with a combo of 5 has incredible protective benefits for your body.
You could eat frozen, canned, steamed, cooked, or fresh veggies and fruit. If you go with a canned option, try to stay away from any that contain added sugars or syrups. If you can afford local or organic produce that’s great, but if not just get whatever kind you will enjoy and that fits your budget.
If you want ideas for getting in more veggies, check out this post: 10 Easy Vegetable Snacks to Have on Hand.
2. Get 7-9 hours of sleep
Getting at least 7 hours of sleep is one of the most vital things you can do for your immune health.
Allow your hardworking body and mind time to adequately repair themselves and clear out the garbage.
if you're a night owl like me, consider making bedtime something to look forward to instead of dread.
You could create a relaxing bedtime routine that actually sounds appealing. For example, you could take a bath, slip into some cute and cozy pajamas, and read in bed before turning out the lights. Basically, find a relaxing activity to help quench your FOMO.
Also, if you have a baby or young child who is struggling with sleep, I can't recommend Taking Cara Babies content enough. After dealing with a little girl who has been waking through the night for two years, I finally dove into Cara's content. We started having breakthroughs the first week of trying her stuff out. It has been life-changing for me. It’s also been great for her. She also needs good sleep for her little growing body and immune system.
3. Move your body, a lot
The CDC recommends adults get at least 150 min each week of moderate physical activity, 75 min of vigorous exercise, or a combination of the two.
Basically, if you enjoy moderate intensity (think brisk walking), you want to get at least 30 minutes 5x a week. If you prefer higher intensity, you can get more done in less time!
That breaks down to only 15 minutes a day for 5 times a week! Or you can do a combo of the two. (i.e. moderate cardio for 100 min in the week and vigorous cardio for 50 min).
They also recommend that you exercise each major muscle group twice a week.
Additionally, avoid being sedentary. This is so hard in a world where so many of us are glued to a chair in order to make a living. Get up and walk around every hour if possible. Take a bathroom break, stand stretch, do a few push-ups, just something quick and easy to get the blood flowing.
Also, your lymphatic system - which is basically the queen of your immune system - LOVES movement. Movement allows lymph to flow more effectively in our bodies and clear out garbage. For this reason, try to switch up movement where you can. Do flexibility or yoga some days, weight training, or controlled articular rotations. You can run, do mobility work or do different kinds of cardio (bike vs/ run vs/ playing a sport), or even foam roll! You can keep this really simple. Just try to move in as many different planes of motion as you can each day.
4. Manage your stress load
Mental health affects physical health in very real ways.
If you are feeling chronically stressed, it's probably time to evaluate why you are feeling this way and what resources are available to you.
Things that can help - journaling, meditation, dealing head-on with whatever is stressing you out, setting boundaries, learning your triggers, exercising, eating nutritious food, being outside in nature, therapy, connecting with loved ones, checking out this stress management toolkit, and hobbies.
Doctors can also be a wonderful guide to help you figure out what is going on. I've detailed my own experience here.
I also absolutely love this perspective from the Ted talk called How to Make Stress Your Friend by Kelly McGonigal.
5. Get outside
There are so many benefits to spending time outdoors. Even if the sun is not shining, getting outside will help you get some vitamin D, an immune-supporting vitamin. Additionally, connecting with nature pretty much always boosts mood.
It seems that humans are meant to be outside, often. If you want to kill two birds with one stone, consider getting your daily exercise outside.
According to Harvard Health, "A recent study in the United Kingdom of nearly 20,000 people showed that spending at least 120 minutes a week in nature improved self-reported health and well-being. It doesn’t matter whether the 120 minutes represents one long trip or several shorter visits to nature."
6. Fasting
I know, I know, no one likes to be hungry. But the literature is showing that reasonable fasting has enormous potential to improve immunity.
In her fascinating book, Immunity: The Science of Staying Well, Dr. Jenna Macciochi says, "Cells in famine mode... are forced into a form of self-recycling known as autophagy. This process of cleaning out dead or toxic cell matter and repairing and recycling damaged components gets rid of older, worn-out immune zombie cells which are more likely to go wrong. The neat thing is, after a fast, eating jump-starts production of fresh new immune cells from the bone marrow, replacing the damaged ones.... as it stands, fasting in one form or another could reset a broken immune system." (Immunity: The Science of Staying Well, p256)
While fasting has huge potential and could be a great way for healthy individuals to clean up their cells, there is still a fair amount of research that needs to be done. If you are pregnant, have an autoimmune disease, struggling with mental health, or have any questions as to whether fasting is right for you, talk with your doctor before trying it. I also would not have your children participate in fasting unless recommended by your doctor.
There are lots of ways you can fast, but personally, I prefer to stop eating after 7:30 pm so that breakfast is a true "break fast," and go without food for 24 hours once a month. Intermittent fasting could also be a good option.
7. Cold exposure
Ah yes, being cold is about as fun as fasting, I get it. I basically camp myself next to a space heater at all times.
However, Dr. Macciochi says, "in the right doses, exposure to cold temperatures... can encourage cross-adaptation to other forms of stress in your life." (Immunity: The Science of Staying Well, p182)
Science is showing that cold therapy can reduce inflammation, reduce pain, improve sleep, help with mental health, and flush waste. And since your mind can not think of much else besides being cold, you are totally present and sort of "reset" your brain.
Dr. Macciochi claims that in one study, "People who take regular cold showers were almost 30% less likely to call in sick to work than others due to the improvements in immunity." (Immunity: The Science of Staying Well p182-184)
The best way to start is to turn your shower cold for 20-30 seconds before you get out. You want to focus on slowing down your breathing during this time. I have been doing this for a while and I can't tell you how much it has helped my mental health. On a dull or stressful morning, it really does help me reset.
If you're feeling ambitious, you can increase the time under cold water (maybe take your whole shower cold), or start taking ice baths. For me, I am content with sticking to 30 sec - 1 min of cold water at the end of my showers for the foreseeable future, thank you very much.
I know - it sounds crazy. This Trey Kennedy video about ice baths pretty much nails it and makes me laugh so hard every time. But really, the cold showers have made a huge impact on my life, otherwise, this heat-loving girl would NOT EVEN CONSIDER IT.
Seems pretty common sense, but I also would not subject your children to this unless they actively want to try it.
8. Wash your hands but avoid over sanitizing
Just as bad germs make us sick, good germs help us stay well. And when we continually pump hand sanitizer rather than washing with soap and water, take too many antibiotics, or use too many antibacterial products, we can hurt these good germs and thus our immune system.
Dr. Macciochi says, “These mostly-gut-dwelling microbes have been with us since the dawn of time and are as important to us as a limb or an organ… think of them as factories of bioactive products that set our immune reactivity, education, and shaping the development of our immune system.” (Immunity: The Science of Staying Well, p84) So while we want to eliminate bad germs, we absolutely want to keep the good guys.
Dr. Macciochi continues, “…everything we look at is covered in microbes - we just can’t see them. And 99 percent of them won’t hurt us. The immune system is like an athlete; to become strong and adept, it needs training and practice, and these “good” germs are its friends and coaches.… these vital microbial exposures (are) educating the immune system - not the colds measles, and other childhood infections, but rather the many harmless microbes and dirt, dust, and general miasma that are around us beyond birth.” (Immunity: The Science of Staying Well, p84)
I’ve always thought that the more illnesses my kids were exposed to, the more robust their immune systems would become. It looks like that’s not necessarily the case. Rather, as Dr. Macciochi says, “if anything, early illness makes matters worse. The link to a strong immune system isn’t the disease-causing germs. It’s early and ample exposure to harmless good bacteria.”(Immunity: The Science of Staying Well, p58)
However, it is somewhat nuanced. It is definitely important to practice good hygiene and cleanliness for yourself and your home. Generally speaking, however, regular soap and warm water get the job done.
Dr. Macciochi continues, “First consider what your hands have recently touched. If somebody just sneezed and then shook your hand, yes, prioritize hygiene. But remember, the body’s microbiome is part of its’ own natural armor. And one of the problems with these antibacterial antimicrobial soaps is that you’re actually scraping off that armor - the skin’s natural defense system… the friction and lathering in thorough handwashing have been scientifically shown to be the single most effective way to reduce the spread of infection… so when you’ve cut raw chicken, clean and sterilize; but when your children come in from the garden before eating, cleaning with normal soap is sufficient.” (Immunity: The Science of Staying Well, p. 104)
9. Environmental sampling AKA: get your hands dirty
As we just discussed, good bacteria play a crucial role in a healthy immune system. One way we get this good bacteria is through getting dirty. Like literally, in the dirt.
On this, Dr. Macciochi says, “Soil has a microbiome and it’s where we used to get most of our probiotics…. the more contact we have with dirt and natural environments, the more we let their microbiome infiltrate and nurture our own… and it’s unlikely to have any negative side effects.” (Immunity: The Science of Staying Well p 107)
Now don’t start eating dirt (although some cultures actually do!), but “gentle exposure to germs that live in natural environments by getting outdoors into parks and where possible, the countryside, particularly during childhood, has lasting benefits for our immunity.” (Immunity: The Science of Staying Well p.108) This is also why buying from local farmers’ markets can be great for immunity.
So give yourself and your kids permission to go play outside and get dirty! This “environmental sampling” can be super beneficial.