Our immune system is a complex network that works to protect us from bacteria, viruses and other "invaders".
Since it is a system with many parts and not a separate entity, there is no magic pill that will make it eternally strong. But a balanced immune system can be supported over time with the help of daily healthy habits.
In addition to this, there are specific nutrients and herbs that can be of great help in maintaining normal immune function.
Here is our list of the most important lifestyle choices and supplements you can use to keep yourself "long-term healthy" 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.
Nourish the immune system – A balanced diet with lots of vegetables, sprouts, fruits and berries takes 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 during 2021, it is still important that we all help each other by washing our hands frequently with soap and using social distancing when needed.
The most important nutrients/supplements for normal immune function
In addition to the above lifestyle factors, we recommend that you have good levels of the following nutrients so that the immune system has the best conditions to function normally:
Vitamin C is one of nature's best defenses against stress and unwelcome visitors in the body. It is best taken in larger doses as a treatment during cold seasons (4-6 grams per day for 1-2 weeks).
Vitamin D is one of the most important nutrients for the immune system's normal 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 the immune system's normal function. Good to take together with vitamin C.
Probiotics. A good gut flora provides conditions for optimal nutrient absorption, good mood and a strong body. Good bacteria help keep unwelcome bacteria at bay. Therefore 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 in the long term.Our absolute favorites are Chaga and Reishi.
Herbs that give the immune system "ammunition". To eliminate unwelcome visitors, the body also needs substances that are toxic to viruses and bacteria but not to the body's own cells. This is naturally found in a certain group of herbs. Some of our favorites are: garlic, olive leaf extract, oregano oil, sage & Pau d'arco.
Raw honey is good for relieving minor pain and inflammation in mucous membranes, such as the nose and mouth, and has antioxidant properties and certain microbial effects. It is helpful for coughs and sore throats and can be used in tea or warm water with lemon.
Hope this can be helpful and inspiring. Don't hesitate to reach out if you have questions about what might suit you.
