5 Ways to Naturally Strengthen Your Immune System

Written by Health Expert Julie Germaine & Photography by @art.beauty.fitness and Pink Elephant

I’ve often been asked by my clients, “How can I strengthen my immune system naturally?” This is an excellent question in today’s climate, and one directly related to your physical health and food choices.

To enjoy a strong immune system, it is important to create and maintain a healthy body, both through regular activity and quality nutrition. You will also want to assess your habits and remove problematic behaviours and influences that could be causing damage to the systems that support immune function.

Here are 5 key areas to focus on to develop a stronger immune system:

1. Enjoy the great outdoors! Even small dosages of sunshine can top off vitamin D levels in the body, leading to better overall health, including improved immune function. Over a quarter of adults have been found to suffer from vitamin D deficiency, and this has been linked to lower immune system functioning. You can also take a supplement to raise your levels. In that case, look for a brand that offers 5000 IU vitamin D3 per serving.

2. Shake that body! Dancing, bike riding, walking, resistance training – really, all forms of exercise aid you in managing a healthy weight and boosting immune function. Key note: don’t over-do it! Overtraining without proper rest can actually have the reverse effect and leave you more susceptible to illness.

3. Hit the snooze button once in a while! As a nation, we are generally over-tired, and the necessity of appropriate sleep is starting to be highlighted more and more. Studies have compared the activity of T-cells, which are immune cells, between identical twins to prove a better immune response in those who got more sleep. Aim to get at least eight hours of quality z’s nightly, or at least try to ‘catch up’ every few days with naps or by sleeping in on your days off.

4. Practice gratitude daily! Being at peace with your life and having a good outlook on the world will help you to reduce stress, meaning less cortisol hormones floating around your system. Cortisol impacts the body’s ability to send signals and stops the production of first-line defense antibodies.

5. Eat your veggies! Providing your body with the nutrients it needs for optimal function, including fruits high in vitamin C (oranges, berries, tomatoes) and vegetables high in zinc (mushrooms, kale, garlic) can provide that immune insurance where you may have been lacking.

Coach Julie Germaine; NASM Certified Nutrition Coach, NFLC Registered Personal Trainer, 2x International Pro Fitness Champion. She has helped tens of thousands of men and women improve their health since 2005. Improve your health with coach Julie: juliegermaine.com or book a FREE DIET CONSULT today: www.calendly.com/juliegermaine Julie Germaine is an NFLA-registered personal trainer and prenatal fitness expert, and an NASM-certified nutrition specialist

She is also a world-class fitness champion who has been featured in and contributed to numerous fitness, fashion, and lifestyle magazines and other media.

Germaine published her first book, "The 90-Day Weight Training Plan," in fall 2020, and her health-related cookbook releases in March 2021. Germaine also offers a virtual online body transformation program called Sweat with Julie.

Her passion for bodybuilding began early, when she self-educated to start lifting at age 17. Today, her mission is helping men and women around the world lose weight, build muscle, and achieve better health.

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