After months of wearing masks and social distancing, many people achieved an immunity that they never had before. Cold and flu season was essentially cancelled thanks to a lack of direct contact with other people. Although the coronavirus pandemic isn’t over, we’re starting to adjust to a new normal. While masks aren’t as common and we’re back to crowded workout classes and restaurants, participating in these activities again doesn’t mean you have to give up your newfound commitment to immune health. We have 5 ways to maintain your health despite everything that life throws your way.
1. Be Intentional with Your Diet
Your diet plays a huge role in your immunity. That silly phrase, “You are what you eat,” has some truth to it. Consuming foods high in antioxidants and nutrients promotes optimal wellness. So, the first thing you can do is the easiest: eat more whole foods! Fruits, vegetables, and nuts are all packed with nutrients your body needs to fight inflammation and help grow and repair body tissue.
In addition to whole foods, eating healthy fats has been linked to keeping the body working correctly. Ingesting fats, like olive oil and salmon, can help the body increase its immunity by decreasing inflammation. Omega-3 fatty acids, found in salmon, have been shown to have a positive influence on the immune system.
Last, but not least, be sure to include lots of water in your diet. Water seems like it should be too obvious to mention, but many people don’t drink enough of it throughout the day. Water itself isn’t a cure-all, but preventing dehydration decreases the chances of experiencing unpleasant symptoms like headaches, lack of mental focus, bad moods and poor digestion. Plus, if you’re exercising or spending time in hot weather, don’t forget to increase your water intake!
2. Keep Your Gut in Check
Your gut has a lot of influence over your body. Studies show that a gut full of healthy bacteria is better trained to distinguish healthy cells from harmful organisms. Essentially, an unhappy tummy is something to be avoided. Luckily, it doesn’t take too much to make it change its mood. First, include foods with fiber to increase the healthy bacteria in your gut. Fermented foods, like yogurt, sauerkraut and kimchi, are also an excellent source of probiotics that can increase your gut’s healthy bacteria population.
If you’re not a fan of fermented foods, probiotic supplements are a great option. NatureWise offers a variety of probiotic formulas to support your gut health. Both NatureWise Daily Care Probiotics and NatureWise Max Care Probiotics formulas contain 30 clinically researched strains of “friendly” bacteria that encourage a healthy, comfortable gut all day long. Plus, they’re both packaged in a WiseBiotics® capsule to protect delicate probiotics from harsh stomach acids, enabling delivery right to the intestinal tract.
Another great option is NatureWise Oral Health Probiotics. The mouth is one of the first entry points for pathogens; its beneficial bacteria serves as our first line of defense against invasive microorganisms. NatureWise Oral Health Probiotics help maintain a healthy balance of oral bacteria, providing more beneficial species to defend against harmful microbes.
Don’t forget the kids! NatureWise Probiotics for Infants & Kids uses clinically researched probiotic strains that have been shown to survive and colonize in the GI tract, increase healthy gut bacteria, and support digestive and immune health in children and infants. It’s packaged in chewable strawberry-flavored tablets that kids love, or they can be crushed into a powder and mixed into wet food or formula for babies.
3. Move Your Body
Exercise is a great way to stimulate your immune system. Getting your steps in helps reduce inflammation (Are you sensing a theme here?) and encourage regular immune cell regeneration. When the body’s temperature rises during and after exercise, it may prevent bacteria from growing. Similar to when you have a fever, it could help the body send an immune response.
We recommend getting at least 30 minutes of moderate exercise a day. Activities can include walks outside, jogging, swimming, cycling and golfing—just to name a few!
4. Catch More Z’s
We all love sleep, but somehow most of us just can’t seem to get enough of it! When we sleep, there are many processes the body puts in motion. While you’re in dreamland, your body is repairing, regenerating and recovering from all of the activities and encounters you’ve had that day. When you’re not getting enough sleep, some of those processes aren’t fully completed.
Experts recommend adults get at least seven hours of sleep every night. Has the last time you’ve clocked in seven hours been a while? One problem could be the activities you do before bed. An hour before you climb under the sheets, stop looking at your phone, computer or TV. It’s suggested that the light emitted from these screens can disturb your body’s natural trigger that it’s time to go to sleep. We also suggest limiting alcohol and caffeine consumption after 5 p.m.
5. Don’t Stress
If you commonly get sick when you’re under immense stress, it’s not just a coincidence. Stress hinders the body’s ability to fight off harmful antigens, making you more susceptible to infections. Plus, when we are stressed, we tend to use unhealthy behaviors to make us feel better, like drinking alcohol or eating unhealthy foods.
Now, decreasing your stress levels is easier said than done, but there are a few ways to manage them. First, maintain a healthy diet and exercise schedule. It can be tempting to fall off the wagon, but sticking with it will help you in the long run. Next, identify what stressors trigger you and try to reduce them. Maybe that means you need to say “no” more or prioritize certain activities over others. Lastly, relax—literally! Utilizing meditation, journaling and yoga can all make a big impact.
How Supplements Make a Difference
What we want to do and what we are able to do on a daily basis are often in conflict. While you will likely give our suggestions a good effort, there will be times when seven hours of sleep isn’t possible or kimchi just doesn’t sound that great. Thankfully, there are many supplements to make up for when life happens.
Black Seed Oil: This traditional Ayurvedic oil has antioxidant properties and encourages normal inflammation processes. Thanks to a soothing compound called thymoquinone, NatureWise Black Seed Oil defends against bacteria by promoting normal immune responses.
Garlic: Garlic is loaded with antioxidants that protect against cell damage and help boost immune cell function. NatureWise Garlic is made from a pure garlic formula to deliver 1500 mg per softgel; it is the most viable formula of garlic available for daily consumption.
Magnesium: Many adults may not receive enough magnesium from food alone. Magnesium has been known to relieve feelings of tension or stress, boost energy levels, promote restorative sleep and strengthen cell function and production. NatureWise Magnesium and Magnesium Powder are both great options to get the proper support your body needs.
Multivitamin with Stress Support: Talk about the supplement that does it all! Men’s and Women’s Whole Food Multivitamins & Minerals are formulated with 12 organic fruits and vegetables, essential vitamins and minerals, plant-based enzymes and Sensoril® Ashwagandha, a patented herbal extract clinically proven to help counteract the negative effects of stress on the mind and body.
Omega-3 Alaskan Fish Oil: It’s recommended that the average adult consume 1 to 3 grams of omega-3 fatty acids per day. NatureWise Omega 3 Fish Oil comes from wild-caught fish in Alaska’s Bering Sea that is processed the same day the fish is caught. Plus, we also added natural vitamin E from sunflower oil as a powerful antioxidant to support your heart.
Vitamin D3: Are you having enough fun in the sun? You need to spend at least 20 minutes in the sun without sunscreen to fully absorb the right amount of vitamin D3. It’s crucial to get enough of the sunshine vitamin in order to stimulate immune cells that target and eliminate pathogens. NatureWise Vitamin D3 is made in a range of concentrations to match your level of daytime outdoor activity.
Vitamin K2: Best known for supporting the absorption of calcium for strong, healthy bones, vitamin K2 also has antioxidant properties that offer protection for cells against the oxidative stress caused by free radicals. NatureWise Vitamin K2 contains VitaMK7®️, a naturally produced form of menaquinone-7, the most bioavailable subtype.
Take care of your immune system and it will take care of you!