Good Ways to Strengthen Your Immune System

pole walking

We’re still in the midst of cold and flu season, and some people struggle with all the fluctuations in weather we’ve been having, or simply from being in closed spaces with less fresh air for long periods of time.

According to WebMD and what I know from my own training in massage and reflexology, here are some tips for boosting your immune system naturally to stay healthy and avoid getting sick:

Spend time with friends. New studies show that strong human connections are one of the most important factors in overall health. WebMD states, “People with healthy relationships are likely to outlive those with poor social ties.” Reach out to the friends you already have, and/or meet new like-minded people by volunteering, taking a class, or joining a club that interests you. (There are many, many groups listed on if you need help finding one.

Do your best to stay positive. From WebMD: “When you think good thoughts, your body’s defenses work better… Savor the things you enjoy. Look for a silver lining — even in tough times — and try not to dwell on the bad stuff.”

Laugh! Truly, a good belly laugh gives our immune system a boost. Watch a funny movie or even a short video. Or visit a website with good jokes.

Adopt a dog. Being around any pet you love can be soothing (even staring into a fish tank can actually lower your blood pressure!), But dogs come with the added benefit of encouraging us to exercise more. Walking pumps our lymphatic system via the abundance of lymph vessels in our feet—so taking your furry buddy for a stroll is good for hearth health, mental health, and immune system health!! If you can’t commit to owning a pet, you could consider volunteering at a shelter.

Relax. Too much stress weakens out immune system. Make sure you have leisure time to do things you enjoy, and true down time to just rest or sleep.

Eat fresh produce. Fruits and veggies are full of vitamin C and antioxidants that guard against free radicals that damage cells. Go for the full spectrum of the rainbow, because each color provides a different abundance of nutrients.

Check with your doctor or nutritionist about supplements. Some foods and supplements can very specifically support our immune system, but some supplements also can interfere with medications you may be taking, and some can even be harmful when taken in excess. Best to talk with a professional before self “prescribing.”

Exercise! We already mentioned how good walking is. A half hour of exercise daily is a great way to reduce stress, boost the immune system, and promote overall health. It doesn’t have to be vigorous. See if you can find something you love, and feel free to mix it up: walking, swimming, cycling, yoga, tennis, dancing, golf etc. Just move!

Sleep! Good quality sleep is every big as important as exercise. (And regular activity can actually improve sleep!) Without sleep, your immune system won’t have sufficient strength to fight illness. To get the best night’s sleep, try to give yourself time to unwind in the evening, have a consistent bedtime schedule, stay active during the day, skip caffeine late in the day and alcohol near bedtime, and keep your bedroom cool.

Drink in moderation. Many of us socialize and celebrate with a bit of booze. While there is nothing wrong with a little alcohol (and perhaps even some benefit!), too much of it can weaken our immune system and cause us to get sick more often. The recommended limit is no more than two drinks a day for men and one for women.

Have sex! Believe it or not, people who enjoy a healthy sex life get sick less often.

Quit smoking. Do your immune system a favor and stay away even from second-hand smoke.

Wash your hands. You don’t have to use an anti-bacterial soap, but a good scrub of at least 20 seconds with soap and warm water will wash away germs so your body doesn’t have to fight them off.

Enjoy a reflexology or massage therapy session. Both can gently push fluids along their lymph vessel path, flushing out metabolic waste and boosting the immune system. And, of course, both can help us relax and recover from stress.

Do dry brushing at home. Using a soft, natural bristle brush to stimulate the lymph vessels just under the skin can do wonders for your immune system. Some people like to do this every day before they shower as part of their routine hygiene discipline. There is a specific technique to use; contact me if you’d like a video about it.

Sweat! Find a spa that offers infrared sauna sessions. The heat penetrates more deeply, and you can sweat out a lot of toxins for a real immune boost! Always shower after to wash away the “dirty” perspiration and walk away feeling super refreshed. (Always check with your doctor first to make sure there’s no medical reason to avoid raising your body temperature this way.)

Hydrate! Different experts recommend different amounts of water to drink each day, from simply choosing water every time you naturally feel thirsty, to shooting for a specific target up to half the number of ounces as your body weight in pounds (so 80 ounces per day if you weigh 160 pounds, for example). Whichever recommendation seems right to you, there’s no question that we are comprised of mostly water, and our bodies need hydration as much as they need food and rest to stay healthy.

girl jumping on the beach

Category : Blog &Health &Massage Therapy &Reflexology Posted on January 25, 2017

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