Prior to 2020, people only gave an occasional thought to their immune system during cold & flu season, which usually runs from about September to March. However, for the past year, it seems everyone has been frantic trying to figure out how to safeguard their immune system year around. Several factors, such as chronic stress, vitamin deficiencies, lack of sleep, and exposure to toxins, can impair the immune system. Here are 5 things that you can do at home to help yourself stay as healthy as possible.
Vitamin D
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. If you have a deficiency, you may experience muscle weakness, pain, fatigue and depression. In order to ensure that you get enough Vitamin D, try the following.
Spend Time Outside
Regular sun exposure is the most natural way to get enough vitamin D. According to nutrition expert Rachel Berman, RD, “Vitamin D is called the ‘sunshine vitamin’ since it’s formed in the body when your skin is exposed to UV rays.” Experts recommend getting about 600 IUs of vitamin D in our diet. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. From about late March/early April to the end of September, most people should be able to get all the vitamin D we need from sunlight. This does require you to be outside, and not inside by a window, since ultraviolet B (UVB) rays (the ones your body needs to make vitamin D) can’t get through the glass.
Eat More Fatty Fish
Different types of fish are excellent sources of vitamin D. One serving of fatty fish can get you close to hitting your daily D needs. Good fish to choose from are salmon, sardines, herring and mackerel.
Enjoy Whole Eggs
Eggs are a convenient way to get vitamin D. They’re used in many breakfast, lunch, dinner, and dessert recipes. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg—not just the whites. One yolk will give you about 40 IUs.
Take a Supplement
No matter how hard we try, it can be difficult to get all of the Vitamin D we need from time in the sun and foods, especially in the winter months. Taking a high quality supplement can help you maintain your levels in order to support proper Bone development in children and skeletal health in adults, aid Calcium and phosphorus absorption and metabolism as well as regulate your immune system.
Vitamin C
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Scurvy is the name for a vitamin C deficiency. It can lead to anemia, debility, exhaustion, spontaneous bleeding, pain in the limbs, and especially the legs, swelling in some parts of the body, and sometimes ulceration of the gums and loss of teeth.
Eat Citrus Fruits
Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic. Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of vitamin C.
High C Veggies
Vegetables with the highest sources of vitamin C include: Broccoli, Brussels sprouts, and cauliflower. Green and red peppers. Spinach, cabbage, turnip greens, and other leafy greens. Incorporating these into your diet can help give you some much needed C.
Take a Supplement
Vitamin C is an essential vitamin, meaning your body can’t produce it. If you are not getting enough in your foods, you need to supplement with a vitamin. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. It also helps the white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
While research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold, it does appear that people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
Zinc
Zinc is a nutrient that plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements. The body needs zinc for the immune system to work properly. Low levels of zinc can increase the risk of infections, such as pneumonia. Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response.
Eat Meat
Meat is an excellent source of zinc. Red meat and poultry provide the majority of zinc in the American diet. Red meat is a particularly great source, but ample amounts can be found in all different kinds of meat, including beef, lamb and pork. In fact, a 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the Daily Value.
Eat Shellfish
Shellfish are good sources of some healthy minerals. Zinc, copper and iron are found in shellfish. Zinc is important for immune function and wound healing, and oysters contain more zinc per serving than any other food. (Eat just two oysters, and you’ll meet the government’s recommended daily intake for zinc.) Crab, Mussels and Lobster are also excellent sources to up your zinc intake.
Eat Beans
Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. In fact, 100 grams of cooked lentils contain around 12% of the DV. One serving of chickpeas (100 grams) contains 1.5 milligrams of zinc. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits. In ¼ cup of hummus, you can pick up 8 percent (0.89 mg) of the daily recommended value of zinc, according to the USDA.
Take a Supplement
While most people are able to get enough zinc in the foods they eat, some people require a supplement to maintain proper levels. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. Studies have also shown that supplementing with zinc when you experience a cold or the flu can help lesson symptoms and shorten the sickness.
Turmeric
Turmeric, also known as “Indian saffron,” is a yellow-orange spice and medicinal herb that has been used for thousands of years. According to nutritionist Nikhil Chaudhary “Turmeric is a powerful herb with over 300 nutrients including beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fibre, iron, niacin, potassium, zinc among others. But the active compound which has caught the attention of scientists, supplement industries and food technologists is curcumin for its anti-inflammatory and anti-bacterial properties. Absorption of curcumin from turmeric is enhanced by 2000 times by peppering, a compound present in black pepper.” You can use the spice in your cooking or choose to drink a Tumeric tea.
Turmeric supplements are also a popular option. A recent study investigated the effects of curcumin and turmeric supplementation on gut bacteria. 20 Participants received curcumin, turmeric, or placebo supplements for eight weeks, and then had their gut bacteria analyzed. The results of this study indicated that while the placebo group had reductions in gut flora species, curcumin and turmeric supplemented groups experienced increases in several types of beneficial gut bacterial species. Since roughly 70% of our body’s immune cells are found in the gut, dietary ingredients that promote healthy gut bacteria may, in turn, help support the immune system.
Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. Try adding extra turmeric into your diet during periods of stress or during flu season (September-March) to help give your immune system a little boost.
On Guard
doTERRA On Guard, a proprietary essential oil blend, provides a natural and effective alternative for immune support when used internally. As one of doTERRA’s best-selling blends, doTERRA On Guard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. doTERRA On Guard can be taken internally on a daily basis to maintain healthy immune function.
On Guard is a natural way to boost your immunity with Wild Orange Peel, Clove Bud, Cinnamon Leaf, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils.
Diffuse: On Guard can be diffused to give you an immune boost. Simply add 4-6 drops to the diffuser of your choice.
Apply Topically: On Guard can be used topically down the spine on the back of the neck, bottom of feet or on pulse points to help protect and boost your immunity.
Take Internally: On Guard can be taken orally in a glass of water or you can take an On Guard supplement or beadlet daily during sick season or at the onset of sickness to help shorten sickness or lessen symptoms.
Lifelong Vitality Supplements
This supplement trio is ideal for foundational health. It contains Vitamin D, Vitamin C, Turmeric and Zinc as well as a plethora of other incredible natural ingredients. I have been taking this 3-pack for 3.5 years and cannot imagine my life without it.
LLV Benefits:
- General wellness and vitality
- Antioxidant and DNA protection
- Energy metabolism
- Bone health
- Immune function
- Stress management
- Cardiovascular health
- Healthy hair, skin, and nails
- Eye, brain, nervous system
- Liver function and digestive health
- Lung and respiratory health
- Gentle on stomach
- Does not contain genetically modified material, dairy-free
But here’s the thing—you can’t magically “beef up” your immune system in a day. Instead, it takes a while for dietary and lifestyle changes to kick-in. Start small and those small steps will add up over time. I highly recommend working on your foundational health first with the Lifelong Vitality Trio and then supplementing from there as needed.
