Our immune system is a complex network that works to protect us from bacteria, viruses, and other “enemies.”
Because it is a system with many parts rather than a separate entity, there is no magic pill that will make it permanently strong. However, a balanced immune system can be supported over time with the help of 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.
4 lifestyle choices for a healthier year
- Exercise regularly – experts recommend at least 150 minutes of active exercise per week.
- Nourish your immune system – A balanced diet rich in vegetables, sprouts, fruit, and berries will take you a long way.
- Prioritize rest – Make sure you get high-quality sleep and wake up feeling rested 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.
The most important nutrients and supplements for normal immune function
In addition to the lifestyle factors above, we recommend maintaining good levels of the following nutrients to give your immune system the best possible conditions for functioning normally:
Vitamin C is one of nature’s best defenses against stress and unwelcome guests in the body. It is especially beneficial to take it in a higher dose as a course during cold season (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, as its main natural source is sunlight.
Zinc and selenium are the two most important minerals for normal immune function. Best taken 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. Beneficial bacteria help keep unwelcome bacteria at bay. That is why they are sometimes called “the body’s first line of defense.”
Medicinal mushrooms are often used in natural medicine to build 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. These occur naturally in a certain group of herbs. Some of our favorites are garlic, olive leaf extract, oregano oil, sage, and Pau d´arco.
Raw honey can help relieve minor pain and inflammation in mucous membranes, such as those in the nose and mouth, and has antioxidant properties and certain antimicrobial effects. It can help with coughs and sore throats and can be used in tea or warm water with lemon.
We hope this can be helpful and inspiring. Please don’t hesitate to contact us if you have any questions about what might be right for you.
