Key Highlights
- Strengthening your immune system is the core solution to solving problems regarding your physical and mental health.
- Naturopathic doctors take a holistic approach build immune system by making changes to your diet and lifestyle.
- Lastly, explore 11 ways in which you can strengthen your immune system.
Have you ever noticed how you tend to get sick when you’re stressed out or exhausted? That’s because your immune system and mental health are closely linked. As a psychiatrist, I cannot emphasize enough how essential strengthening your immune system is. When your immune system is struggling, it doesn’t just make you more prone to colds; it can zap your energy, affect your mood, and even make anxiety and depression worse.
There are simple, natural ways to boost immunity and maintain mental wellness. Let’s dive in!
What’s a Naturopathic Doctor, and How Can They Help?
Unlike conventional doctors who often focus on treating symptoms, naturopathic doctors (NDs) take a holistic approach to strengthening your immune system. They consider everything, from your diet and lifestyle to your sleep patterns and stress levels, to figure out what’s going on with your health.
NDs go through rigorous training, just like medical doctors, but their focus is on natural healing. They use nutrition, supplements, herbal medicine, and acupuncture to help build your immune system naturally. And guess what? Many of these strategies also help improve mental wellness!
11 Simple Ways To Strengthen Your Immune System
Here are some immune boosting lifestyle habits you can explore to begin with:
1. Get the Right Nutrients
Strengthening your immune system is like powering a high-performance engine. It needs the right fuel to run well.
Three powerhouse nutrients that are natural ways to boost immunity and mental health are:
Zinc: This essential mineral supports immune function and fights off oxidative stress. You’ll find it in seafood, meats, nuts, and whole grains.
Vitamin D3: More than just a bone-strengthener, vitamin D is crucial for mental well-being. Low levels are linked to anxiety and depression and weakened immunity. While sunlight helps, most people need a supplement to keep levels optimal.
Vitamin C: A well-known immune booster, vitamin C is also great for brain health. Get it from citrus fruits, berries, and leafy greens.
If your diet isn’t always perfect, a high-quality immune supplement can help fill in the gaps.
2. Keep Your Gut Healthy
Your gut is your second brain. Did you know that 80% of your immune cells live in your gut? That’s right! Keeping your gut healthy is one of the best things you can do to strengthen your immune system and support a healthier mind.
3. Add Probiotics to Your Diet
- Take a probiotic supplement with at least 30 billion CFUs. Look for strains like Lactobacillus and Bifidobacterium.
- Eat fermented foods like yogurt, kefir, sauerkraut, and kimchi.
- Get plenty of prebiotics (food for your good bacteria) from psyllium husk, acacia powder, and larch arabinogalactan.
4. Old-School Remedies That Work
If your grandma ever made you chicken soup when you were sick, she was onto something. Bone broth is packed with collagen, gelatin, and amino acids that support gut health and immune function. Sip on organic or homemade bone broth for a natural immunity enhancer.
Colostrum, often called “first milk,” is another superfood. It’s loaded with protective antibodies that regulate inflammation and help build a strong immune system. Try adding colostrum powder to smoothies for an easy boost.
5. Consume Mushrooms
Mushrooms aren’t just a trendy superfood. They’re nature’s immune boosters, loaded with immune-supporting compounds.
Reishi: Known as the “mushroom of immortality,” it helps build immune resilience and manage stress.
Shiitake: High in beta-glucans, which stimulate white blood cells to improve immunity.
Maitake: Boosts immune function and overall vitality.
6. Get Outside and Soak Up the Sun
Sunshine is nature’s best mood booster! Getting daily sunlight exposure helps regulate your circadian rhythm, support vitamin D levels, and improve the immune system during pregnancy. If you don’t get enough sun, supplement with 5,000 IU of vitamin D3 to keep your immune system in top shape.
7. Try Infrared Saunas for Detox and Immunity
If you’ve never tried an infrared sauna, now’s the time. Studies show that regular use can:
- Stimulate white blood cell production.
- Help your body detox naturally.
- Reduce stress levels and let’s be honest, who doesn’t need that?
8. Eat Immune-Boosting Superfoods
Some foods act like natural antibiotics and antivirals. Try adding these to your routine:
- Raw garlic contains allicin, a powerful immune booster.
- Oregano oil has antibacterial, antiviral, and antifungal properties.
- Manuka honey helps fight infections and reduce inflammation.
9. Stay Active Without Overdoing It
Regular exercise improve immune system, but overtraining can do the opposite. The key is to maintain balance. Find ways to stay active without pushing yourself to exhaustion. Include rest days in your routine to allow your body to recover and stay strong.
10. Get Enough Sleep
If you are not getting enough sleep, your immune system and your mood will suffer. Sleep deprivation reduces T-cell activity, which weakens your body’s defenses. Here are some useful sleep anxiety tips to help you sleep:
- Aim for 7-8 hours of quality sleep each night.
- Try 2-3 mg of melatonin.
- Wind down with a relaxation routine before bed.
11. Manage Stress to Boost Immunity and Confidence
Chronic stress raises cortisol levels, suppressing your immune system and making you more susceptible to illness. Practice gratitude and mindfulness to reduce stress and improve mental wellness. Stay connected with loved ones because strong social bonds are key to a resilient immune system and a healthier mind.
Looking for Personalized Support? Let’s Talk.
If you want to boost immunity naturally, improve your mental wellness, and boost self-confidence, working with a naturopathic doctor can help create a plan tailored to you. At McDowall Healthcare, we provide a range of services, including IV vitamin therapy and personalized nutrition plans, aimed at fostering resilience and enhancing your overall well-being.