Our immune systems are key points of conversations this month. With everything from the COVID-19 pandemic to seasonal allergies leaving us with questions, people are actively looking for ways to boost their overall well-being. Whether it’s by incorporating new herbs into your diet or trying out new forms of exercise, it’s time to look at the ways to level up your health.
Stay Active
How locals are staying active can dramatically affect the strength of their immune systems.
“Cardiovascular exercise is essential for maximal circulation and blood flow,” NexGen Fitness studio manager Brad Hall says. “While weight training is essential for musculoskeletal health and some hormonal responses, cardio arguably has a more positive effect on overall immunological health.”
Adding in more cardio may sound daunting, but even small steps can make a lasting difference.
“Whenever your body is put under stress through exercise, the body becomes more resilient to foreign stressors and more efficiently deals with imbalances in your immune system,” Brad says.
If running is not your style, considering giving the rowing machine at the gym a try. Rowing, along with swimming and kickboxing, is a great low-impact cardio workout that won’t hurt your joints.
Fuel Your Body
But the conservation doesn’t stop with how we use our bodies.
“What we put into our body has a direct impact on our immune system,” New Way Nutrition dietician Ann Swanson says.
For a stronger immune system, put more plants on the plate.
“[Choose] vegetables and fruits, including cruciferous vegetables such as broccoli, cauliflower, kale, bok choy, cabbage, Brussels sprouts and arugula,” Ann says. “Adequate protein, whether animal or plant-based, is fundamental for immune function.”
Add Natural Supplements
It’s important to take a closer look at all of the elements of your diet to ensure it includes essential vitamins and minerals. A reputable supplement, containing nutrients like vitamin C or zinc, provides an additional boost.
“Supplements may be used to complement food intake,” Ann says. “Use high-quality products from professional supplement lines.”
As immune system talk has gotten louder, many are touting the benefits of embracing natural elements. People have been using products like echinacea, elderberry and garlic for years to increase their well-being. High in antioxidants, echinacea has been used to prevent and treat common cold symptoms. Elderberry is also full of antioxidants and has been known to reduce the length and severity of flu symptoms. These products are available in more approachable forms, like echinacea tea and elderberry gummies, just in case your family needs a more subtle ingestion process.
“Everyone needs a strong immune system,” Ann says. “Our immune system seems to decline as we age, so the elderly may require extra precaution.”