Our immune system is a complex network that works to protect us from bacteria, viruses, and other “enemies.”
Since it is a system with many parts and not a separate unit, there is no magic pill that will make it eternally strong. But a balanced immune system can be supported over time with daily healthy habits.
In addition, there are specific nutrients and herbs that can be very helpful in maintaining normal immune function.
Here is our list of the most important lifestyle choices and supplements you can use to stay “healthy for the long term” with a balanced and well-functioning immune system.
5 lifestyle choices for a healthier year
- Exercise regularly – experts recommend at least 150 minutes of active exercise per week.
- Fuel your immune system – A balanced diet with plenty of vegetables, sprouts, fruit, and berries will take you far.
- Prioritize rest – Make sure to get high-quality sleep and wake up refreshed at least a couple of times per week.
- Prevent stress – Include activities in your daily life that help you manage stress, such as spending time with loved ones, walking in nature, yoga & meditation, creating art, or other relaxing hobbies.
- Prevent the spread of infection – Even in 2021, it is still important that we all help by washing our hands often with soap and practicing social distancing when needed.
The most important nutrients/supplements for normal immune function
Besides the lifestyle factors above, we recommend maintaining good levels of the following nutrients to give the immune system the best conditions to function normally:
Vitamin C is one of nature’s best defenses against stress and unwelcome guests in the body. It is best taken in larger doses as a course during cold seasons (4-6 grams per day for 1-2 weeks).
Vitamin D is one of the most important nutrients for normal immune function. Especially in winter, we need to replenish this vitamin since the main natural source is sunlight.
Zinc & Selenium are the two most important minerals for normal immune function. It’s good to take them together with vitamin C.
Lactic acid bacteria. A healthy gut flora provides the conditions for optimal nutrient absorption, a good mood, and a strong body. Good bacteria help keep unwelcome bacteria at bay. That’s why they are sometimes called the “body’s first defense.”
Medicinal Mushrooms are often used in natural medicine to build up and balance the body’s defenses over the long term. Our absolute favorites are Chaga and Reishi.
Herbs that give the immune system “ammunition.” To eliminate unwelcome guests, the body also needs substances that are toxic to viruses and bacteria but not to the body’s own cells. This occurs naturally in a certain group of herbs. Some of our favorites are: garlic, olive leaf extract, oregano oil, sage & Pau d’arco.
Cold-extracted honey is good for relieving minor pain and inflammation in mucous membranes, such as the nose and mouth, and has antioxidant properties and some antimicrobial effects. It helps with coughs and sore throats and can be used in tea or warm water with lemon.
We hope this can be helpful and inspiring. Don’t hesitate to contact us if you have questions about what might suit you.
