How Can I Improve My Immune System Naturally? 10 Tips

How Can I Improve My Immune System Naturally? 10 Tips

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In the forthcoming change of season, it is advisable to reinforce the body system because if you have a weak immunity it is much easier to come down with a cold and flu, cold sores and herpes or any other infections.

Our defense system protects the body from the various invading germs and viruses. Unless we are extremely healthy and strong, our immunity slows down during harsher weather. Thus, we need to have a vigorous immune system to be able to resist any malaise.

What are the usual symptoms of Immune Deficiency?

  • fatigue
  • emotional stress
  • muscle pain
  • depression
  • inflammation
  • brain fatigue
  • sleeplessness

 

In this article I would like to share with you my check list on;

How Can I Improve my immune system naturally?

Natural Remedies

1. Sleep well and enough This is absolutely of number one importance on my list. I am the type of person who cannot function unless I get my 8 hours of good and restful sleep. And when I don´t sleep enough during some days I feel I am more prone to fall ill.

Lack of sleep obstructs the natural regenerating cycle that make it possible for our bodies and mind to function properly. Inadequate sleeping makes you get stressed easily and become fatigued in the long run.

2. Increase Vitamin D with UV Sunlight At least half an hour of daily natural sunlight is recommended. Lack of Vitamin D increases susceptibility to infection. I have experienced this myself as I was deficient of Vitamin D for a period and I noticed it took my body longer to heal, when for example you get a little scar or cold sore. I managed to deal with it using natural methods as when I was initially taking Vitamin D supplements, as recommended by my practitioner, I got other side effects and it did more harm than good.

Food

3. Manuka Honey I like Manuka honey but any raw organic honey will suffice for boosting the immune system. I use Manuka because of the UMF and MGO grading (more details in my other post on Manuka honey). I am a great worshipper of Manuka honey as it has worked for me in many ways.

4. Probiotics; Yoghurt, Kefir and other fermented food Include probiotics in your diet to increase the good bacteria in your gut. I have found kefir more potent than yoghurt and I am trying to have it on a regular basis all year round.

probiotic_kefir

5. Eat seasonal fruit available where you live Though some fruit have more properties than others, like the exotic fruit, however eating seasonal fruit available where you live are also beneficial. Scientific studies indicate that both fresh fruit and vegetables enhance the immune cells.

Vitamin C: As soon as you feel you are about to fall ill, increase your intake of Vitamin C. One of my favourite is the Amla fruit that is equivalent to 20 oranges as regards to Vitamin C level. Unfortunately it is not found where I am, so I take it in a different format (see further below in my Ayurveda hints).

6. Increase Magnesium Magnesium is an important micro nutrient and a proper amount should be included in your diet. These veggies, fruit and nuts are great source of Magnesium; figs, dates, bananas, mangoes, eggs, avocado, nuts and seeds, green leafy veggies, and of course fish…

7. Spices I Add turmeric, black pepper and garlic when cooking. Chew on ginger if it´s not too strong for you, else take ginger tea. Ginger root can also be added to your dishes when cooking. All these have anti inflammatory properties.

 

Herbal Remedies – Across The Counter Ayurveda Products

Rasayana. In Ayurveda the term Rasayana refers to the replenishing of our body tissues and organs through the application of herbal treatments used to increase our resistance to infections. Ayurveda is now being more widely recognised worldwide.

Here are two ready made mixes of spices, fruit and plants most commonly used in Ayurveda. I take Chyawanprash every now and again for immune building.

8. Chyawanprash It is a thick marmalade paste and very sweet. The texture is a bit coarse although it depends on the brand. This main ingredients of Chyawanprash are the AMLA fruit, honey and sugar and other spices.

Chyawanprash Dabur, 500 g

9. Triphala Triphala is to be found in powder and tablet form, and it is a combination of 3 Indian fruit, thereby the name, Tri (3) & phala (fruit), which are amalaki, bibhitaki and haritaki.

10. Ashwagandha Oil This oil can be used to nourish and strengthen the muscles and tissues by applying a self massage. The Ayurveda oil soothes tired muscles and reduces stress and anxiety.

Ashwagandha is a plant utilised in Ayurveda medicine in India and it is used to reduce inflammation and to treat many other health issues. I apply the oil whenever I find the chance, ideally before sleeping, simply to unwind after having a long day, or even if you spend the day hiking or doing your errands out and about or maybe after a workout; it feels good on the muscles and also calms the nerves.

And Finally

I hope you find this information useful. I think many times we can avoid many illnesses by improving our diet and take care of ourselves on a daily basis. We are rushing around most of the time and it is easy to forget the importance of our health until we have more serious symptoms.

Note: Please note the above information is based on my own experience of using the products and how I benefit from it. You should not use the information to treat any health problem without first consulting your doctor. Also, I never use all the above at the same time. I tend to listen to my body and how it reacts.

 

Always keep Healthy & Happy

Marisa

www.mybestessentials.com – Beauty & Wellness

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ Vitamin D and the immune system

https://www.ncbi.nlm.nih.gov/pubmed/29931038 Effect of fruit and vegetables on immune cells


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16 thoughts on “How Can I Improve My Immune System Naturally? 10 Tips

  1. Hi Marissa. Thank you for your informative blog on improving the immune system. I must say that your advice is every bit as relevant to men as it is to women. I found one of your points very interesting. In this age when we are constantly being told to be careful in the sun I believe that many people are now not receiving enough sunshine. Unfortunately some people think that they now need to avoid the sun all together because of the possibility of getting skin cancer. I was pleased to read the part of your article where you actually tell women to get more sun for vitamin D requirements. I have worked in the sun for much of my life and I rarely get sick. One thing I will be trying out is the probiotics you mentioned. I can remember my mother always telling us to drink plenty of cultured milk and sauerKraut. This is something I had forgotten about until I read your article.  Jim

    1. Hi Jim, I read an article recently on how bad it is to use sunblock creams as they block the pores. Surely we have to avoid staying in the sun when at it´s peak and make sure to protect ourselves by using a hat and sunglasses but we should not avoid the sun completely. 

      You have mentioned sauerkraut; recently I´ve been to a culinary workshop and a Korean chef was telling how Koreans ferment most of the food and when I commented on how they all look so young with healthy and shiny skin, they replied, ¨it is the food we eat¨. Thank you for sharing your insights. 

  2. Excellent advice! I’m always looking for the best natural remedies so to find some that help with the immune system is outstanding. I hadn’t heard about Manuka honey until now, so I am definitely saving your link for reference. Nor had I heard of Kefir, so this information is really helpful. One thing I have been doing is increasing magnesium, so it’s nice to see that you’ve confirmed that it is a beneficial mineral for the immune system. I really like your herbal list as well. I’ll be looking further into your links more thoroughly, thanks for the great recommendations!

    1. Hi, you are most welcome and thank you for writing. I´ve been using Manuka and Chyawanprash for years now and they work for me. I am exactly like you, the minute I feel any weakness I go searching for natural remedies. Take care

  3. Thank you for writing this article, it may be just what I am looking for, you see, I have been feeling tired lately, my arms and legs have also been aching and I have had no idea why, I never even gave my immune system a thought, but know after reading your post here, I think it may well be the cause, or at least a contributory factor, but one thing is for sure, I will be following your advice, tips and recommendations here in this post to see if it make a difference, thank you for sharing.    

    1. Hi Russ, you must be lacking vitamins or minerals when you feel aches and pains in your limbs, so you should go for a check up and make sure you are having a healthy diet. Take care of yourself, it´s important.

  4. Hello Marisa,

    First of all I would like to thank you for writing this very informative article about the ways to improve our immunity. Personally my immunity is very weak and as you have mentioned I get sick very easily. It is very hard for me specifically on the days that I have important appointments. I hundred percent agree with the effects of restful sleep, vitamin D intake from sunlight and vitamin C intake from fruits. I haven’t tried honey and other methods you have described in the article. But I am planning to try some of them as well. 

    i have one question though. Would you mind telling me whether it’s possible to increase immunity by exercises? I am curious about that. But I couldn’t read anything regarding that matter yet. If you have time let me know whether it’s possible or not. 🙂

    1. Hi Anjali, Absolutely! Exercise is always helpful for our metabolic health. I have not mentioned it here but I do have other posts (that I will link below) regarding the importance of exercising. 

      Thank you for writing and sharing what helps you boost your immunity. This helps others also when reaching out for information. Take care

      https://mybestessentials.com/3-practices-for-body-mind-balancing-and-longevity/

      https://mybestessentials.com/best-anti-ageing-tips-the-basics/

  5. Hi Marisa,

    Thanks a lot for the informative and insightful article.

    As we all know the immune system is our body’s defense system against infections and plays a vital role in keeping us healthy. Your article addressing the fundamentals which is amazing. By improving our immune system we can avoid many health issues and your article is a must-read for everyone.

    You not only discussed the symptoms and causes you have also provided with the solution that too natural remedies.

    Information you shared about Amla is an eye-opener it is available and cheap in the place where I live but I didn’t realize its importance. Thanks for sharing. I need to work on sleeping properly and give importance to it.

    I am bookmarking your article for future reference.

    1. Hello Paul, Many thanks for writing and for following. I studied a bit of Ayurveda which emphasises on taking care of our basic needs (sleep, good diet, exercise) for prevention of diseases. Amla is widely used in Ayurveda, so you should look into that and include it in your diet. Take care

  6. Hey, Marisa! Really awesome and original picks for improving the immune system.

    I definitely agree with the harsher weather also bringing us more challenges (and more susceptibility) when it comes to getting the colds or flu. So, I truly believe your article couldn’t be more timely.

    I loved the first one. And that’s so damn important not only for the immune system but for the productivity and mental sharpness as well. Also, I have noticed that for me personally I ever only get sick after I’ve been sleep-deprived for about a week. Hence, there’s not a doubt in my mind that there’s a strong correlation there. 

    Other than that, I absolutely agree on the spices. Just earlier today did some research on that. And I can say for sure that they can have a profound positive impact – Turmeric (with Black Pepper), Garlic, Ginger… And Onions… All are brilliant for making sure your immune function is at its best.

    I will have to try some of those Herbal remedies you mentioned. They sound fascinating and they’re something I’ve never tried. So, sign me up. :))

    Thank you, 

    Cheers,

    Matiss

    1. Hi Matiss, thank you for sharing your opinion here. There are many natural ways we can take care of our system and it is a matter of trying things out and see what´s best for oneself. I am my own guinea pig as I love to try things out on myself. Good day. 

  7. Marisa, I just wanted to let you know that I really enjoyed your article. The article felt really fresh. And it had quite a few ideas I’ve never heard before. Definitely, well done!!! <3

    I too try to snack on exotic fruit whenever I can (though we don’t have any local ones where I live). I hadn’t heard of amla fruit but it sounds like something I would love to try. 20 times the amount of vitamin C that oranges have, to me, that sounds beyond awesome.

    Also, the Chyawanprash sure sounds like my kind of thing. Whereas the Ashwagandha Oil is something my husband could cherish me with though I’m sure self-massage works wonders as well.

    Apart from all that, I think the number two about vitamin D is one that is extremely important to hammer down. Mainly, because so incredibly many people are deficient in it. Whereas as far as I know (and as you implied as well), vitamin D has a profound impact on the overall capabilities of the immune system. 

    My point being, get it checked out people. 🙂

    Have a Wonderful Day ahead, Marisa! I appreciate the article. 🙂

    Rasa

    1. Hi Rasa, I´m happy you enjoyed the article and thank you for the nice comments. I appreciate that you confirm the importance of eating healthy and get enough vitamin D. Great day to you too. 

  8. I needed to read this article. In the past, I feel fatigued and muscle aches so I can undergo various general examinations. The results have been all good but showed the fall in vitamin D. This means I need to start taking vitamin D supplements, but more sun exposure. I will definitely try probiotics and honey as much as anyone can, especially in winter. Thank you personally for your excellent post.

    1. Hi, you are most welcome and hope you find some of the recommendations useful. I also had that problem with vitamin D deficiency and to tell you the truth I´m a bit scared now that winter is coming. I hate taking pills and during this week I expect delivery of another Manuka honey which I ordered with stronger UMF factor. I have no problems during summer but winter is scary. Keep well. 

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