What did we all talk about before this pandemic came along? I can’t even remember.

We all need to follow the advice from the CDC and our local authorities We all know to wash our hands, not touch our faces and self-isolate.

But what about taking it one step further? What else can we do?

If you’re like me, you’re thinking if there is anything extra you can do. You’re thinking of your loved ones and how can you keep them safe too.

Even the best immune system can’t fight something it hasn’t seen before.

There is no scientific evidence to say eating a highly nutritious diet exempts you from the virus. Should you come into contact with it, your body is going to go through the steps it needs to.

The below is just meant to give you the strongest immune system possible, along with aiding a faster recovery.

If we are eating healthy plant-based immune strengthening foods, feeling well rested and following the recommendations from the authorities then it gives our bodies an advantage.

The next level up from following CDC recommendations is to give your immune system some nutritional love.

There has never been a better time for you to make an effort with your own health and immune system. This is the perfect time to embrace some enforced lockdown time and hit the reset button.

The hope is that having a considered approach with your lifestyle choices right now, you’ll have a secret weapon…a strong immune system response at the ready.

Here are my top tips for boosting your immune system the best ways which are THE most NATURAL ways.

1. Getting Ample Rest

Did somebody say ’siesta’?

Sometimes not getting enough sleep can feel like having a long lost friend you really miss. I don’t know about you, but when I am not getting enough sleep or I’m tired, I feel weaker all-round.

On the flip side… Do you also feel like a different person after you’ve had a REALLY goods nights sleep? Do you feel full of energy if you just sleep well? Well, there’s some science behind this.

According to SleepFoundation.org “Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye. Chronic sleep loss even makes the flu vaccine less effective by reducing your body’s ability to respond.”

Getting sufficient sleep helps you fight infections and inflammation.

They also recommend, and I quote.. “To stock up on naps.” You heard it here first.

Take as many naps as you like while you’re in quarantine!

I know it’s sometimes not possible with family or others to look after, but health wise, it can help you boost that immune system.

Some top sleep-promoting agents are tryptophan, melatonin serotonin, vitamin D, magnesium and fiber.

You can find these agents in these delicious plant-based foods to help you regulate your sleep and get some quality shut-eye.

Bananas (early-ish in the day though)
Walnuts
Almonds
Pumpkin seeds
Leafy greens
Kiwis

Valerian root or camomile teas are also a traditional sleep and relaxation aids!

2. Eating Yummy Plant-Based Foods

Yes I know, I’m biased. But this sh*t really is a gift from the earth!

A diet made up of plant-based whole foods is made up of fruits, vegetables, nuts, seeds, whole grains and legumes. Food in their natural form, as they have come of the ground. A minimally-processed diet. If this sounds limiting to you, then I promise you it isn’t. There are over 20,000 edible plant-based edible species out there, you just have to know what delicious things to try.

It’s advised overall to eat the rainbow. By eating all different colours of plant-based foods you are more likely to get a strong and varied nutritional profile.

That being said. Not all plant-based foods are created equal for their different health benefits.

Here are some plant-based foods which specifically target boosting your immune system:

Elderberries: High in flavonoids and anti-inflammatory properties
Broccoli: Vitamins A,E and C and many other antioxidants
Blueberries: Rich in anthocyanin along with vitamin C and E
Almonds: Rich in vitamin E – immunity strengthening
Spinach: Rich in vitamin C, antioxidants and beta carotene
Garlic: Contains allicin
Red bell peppers: Rich in vitamin C (2x more than oranges!)
Kiwis: Rich in potassium, vitamin K, folate and vitamin C
Mushrooms: High in selenium and B vitamins
Sunflower seeds: Packed with vitamin E
Green tea: Contains EGCG
Oregano oil: Loaded with carvacrol
Seamoss: Rich in amino acids, vitamin C, antioxidants and a host of other antiviral and antimicrobial agents

To help if you feel unwell

Ginger: It’s properties reduce inflammation, nausea, sore throats and chronic pain
Turmeric: High concentrations of curcumin, which is anti-inflammatory

According to WebMD, refined sugars from processed foods are best avoided when looking to strengthen your immune system. It can be weakened for up to five hours. “Too much sugar curbs immune system cells that attack bacteria. Eat more fruits and vegetables, which are rich in nutrients.”

And.

Here is my top tip of the day:

According to Dr. Micheal Gregor “Shop for reddest of strawberries, the blackest of blackberries, the most scarlet of tomatoes, the darkest green broccoli you can find. The colors are the antioxidants.”

PLANT-BASED FOOD MADE SIMPLE

Eating plant-based doesn’t have to be complicated. This Complete Plant-Based Diet Foods List makes grocery shopping quick, easy and delicious.

3.Daily Exercise

Whether you’re a frequent gym-goer or you get enough exercise through your ’usual’ daily running around. Exercise is an important part of overall health, well-being and of course your immunity.

According to Harvard Medical School “Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.”

Although Harvard doesn’t draw a direct link between exercise specifically and immunity, exercise is one of the fundamental pillars of healthy living. Healthy living equals strong immune system.

Moderate exercise is all that is needed. If anything, don’t go overboard as then you could temporarily weaken yourself. It’s best to aim for about a level 6/10 for exertion for optimum immunity and feeling good.

You can find a TON of free home workouts available online, either on YouTube or Instagram.

To supplement your home workouts and get the most out of them, it’s a good idea to eat a protein loaded meal afterwards. Some great sources of plant-based protein include:

Pumpkin Seeds
Peanut butter
Hemp seeds
Oats
Edamame
Lentils
Chickpeas
Beans
Peas
Beans
Quinoa

4. Don’t Stress

Easier said than done. Especially now. I heard a famous CEO say the other day “I don’t ever get stressed because it serves no purpose.” I mulled over this single comment for a while. It bugged me. Because I consider myself someone who at times, has felt extremely stressed.

I came to my own conclusion.

Stress is just natures built-in alarm system.

N0-ONE consciously chooses to be stressed. It’s more of a response to outside factors you may experiencing.

Anyway, I’d say a lot of people’s lives are at best being turned upside down at the moment. So a little feeling of anxiousness or stress is to be expected.

That being said, I should let you know that according the Healthline, stress produces hormone ‘cortisol’ from the adrenal glands.

When cortisol levels are too high, this hormone can hurt you more than it helps you.

According to the American Psychological Association, research shows that stress weakens the immune system. Immunity goes down when you’re stressed as you have fewer natural killer cells, which are needed to fight viral infections. In the studies they almost stopped producing the all important ’T cells’ which are crucial to infection fighting.

But did you know that our magnesium status is also highly associated with our stress-levels??

You can rely on plant-based food to be your antidote for stress. Magnesium rich plant-based foods can also assist in reducing stress levels. It can play a key role in regulating the body’s stress-response system.

Here are some magnesium rich foods you might want to eat if you’re feeling stressed.

Green leafy vegetables
Avocado
Nuts and seeds
Legumes
Peas
Asparagus
Dark chocolate
Whole grains
Bananas

Another way to destress and unwind is to meditate. There are several guided meditation available on YouTube if that sounds like your jam.

5. Probiotics

Probiotics are live microorganisms that can be consumed through fermented foods or supplements. It all sounds scientific but ultimately they are great for having a happy microbiome (bacteria) in your gut.

According to Healthline, probiotics may help give your immune system a boost and inhibit the growth of harmful gut bacteria.

Some probiotics have been shown to promote the production of natural antibodies in the body. They may also boost immune cells like the IgA-producing cells, lymphocytes and natural killer cells.

Natural sources of probiotics include:

Sauerkraut
Kimchi
Pickled vegetables
Kombucha
Sourdough bread
Miso

These foods may not be seen as everyday staples. You can also buy probiotics as supplements. The strengths of probiotics can be variable, along with tolerances. So it can take some trying it out to find the right amount for you. You can buy shelf stable or those that need to be kept in the fridge.

6. Stay Hydrated

I know this one is beyond obvious. Sorry not sorry for including it.

Water is miraculous.

It still needs a mention as it’s an important part of a well-balanced whole foods plant-based diet. It helps carry oxygen to your body cells, which results in properly functioning systems.

Staying hydrated helps your body naturally eliminate toxins and other illnesses.

7. Vitamin Supplements

According to the British Journal of Nutrition, vitamin supplements work to improve immune function in diverse ways. They support the protective activities of the immune cells.

If you’re looking at getting ones with immune system boosting properties then here are some ideas:

Vitamins A,C, D, B6 and B12.
Zinc
Selenium
Liquid chlorophyl
Echinacea
Copper
Folic acid

8. Not Getting Hammered

I very nearly left this one out.

If you like to have a drink, do you really want to hear this right now? Probably not.

Also, anyone that knows me, knows that I’ll be having a couple of glasses of red wine while I’m in quarantine. I’m not advocating booze, I just myself need it to take the edge off sometimes. Perhaps I could pass it off as a destresser?

I did choose to include it though because moderate-excessive levels drinking alcohol impair the immune system. It negatively effects your digestive and respiratory systems. It reduces your T cells, which are your first line of defence against viruses.

But, it’s not all bad news. Yay.

If you are going to have a tipple, then according to Healthline, red wine contains powerful plant compounds and antioxidants.

Grapes in general are rich in many antioxidants. These include resveratrol, catechin, epicatechin and proanthocyanidins. These are important to help to strengthen your immunity.

The Bottom Line

So, according to the experts…The things that don’t work are getting worked up and stressed out, sleep deprivation, eating processed crap and getting smashed on booze.

Things that DO work to stave off infections are getting enough sleep, eating a varied whole foods plant-based diet, exercising, hydrating and relaxing.

The approach is about healthy living and being consistent. It will help your immune system but also help you to feel good mentally. By following the above, it’s giving a boost to your overall well-being.

I hope these all-natural immune system boosting ideas and tips have been useful. Below you can sign up to receive lifestyle tips and delicious recipes straight to your inbox.

If you would like more on how to feel great, inside and out. Then I’ve got you covered, you can also check out 5 Quick Tips To Eating A Nutritious Plant-Based Diet.