The summer season comes with many challenges. Changes in the weather may lead to a weakened resistance to germs. As the world still fights COVID-19, we must continue to stay vigilant with naturally taking care of our immune system. Maintaining a strong immune system begins with getting enough sleep along with moderate exercise/physical activity to promote good blood circulation. Exercise helps you to get rid of the bacteria from your lungs and airways. In addition, exercise helps to reduce stress. Stress is known to weaken your immune system. Staying hydrated is also essential to remaining healthy, and it helps to boost your immunity during summers. Water helps flush out toxins from your body. During the hot and humid summers make sure you consume plenty of water.
Natural immunity Boosters
There are a few natural plant-based supplements that you may be hearing a lot of lately that may help boost your immune system. Sea Moss helps reduce inflammation due to its high source of calcium and magnesium and is also a mucus dissolver. Black Seed Oil aids in kidney, liver, and respiratory support and rids the body of excess mucus, Bladderwrack helps to reduce inflammation, and Elderberry which offers cold and flu support.
Summer fruits, Vegetables & Supplements
With the summer and warmer weather approaching, it is a great time to load up on summer fruits. Eating more berries, and adding spinach for extra antioxidants, to fresh salads at lunch and dinner are great ways to boost your immune system. You can also make juices and smoothies with fruits and vegetables. Summer is also the best time to get natural Vitamin -C rich fruits like strawberries, oranges, cherries, blackberries, kiwi, cantaloupe, etc. to maintain a stronger immune system.
Chronic inflammation can also suppress your immune system. Consuming healthy fats, like olive oil, avocado, and salmon, may boost your body’s immune response and is highly anti-inflammatory. Consuming healthy fats is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Getting plenty of vitamin D, also known as ‘sunshine vitamin,’ is necessary in the summer season as it helps the body to ward off illness. Adults are advised to spend at least 10 – 15 minutes a day in the sun. Make sure your arms and legs get some sun for about 15 minutes a day before applying any sunscreen. If this is not an option, you can get your Vitamin D from a supplement or fatty fish such as tuna, mackerel, flaxseed, eggs, and dairy products. The use of garlic is well known for its ability to boost the immune system. If you cannot stomach fresh garlic, the next best thing is to roast it for grilling.
Prebiotics also provide healthy gut bacteria and protects against infection. Excellent sources of prebiotics are inulin fiber, artichokes, green bananas or plantains, and asparagus. A healthy gut may also mean eating more fermented foods or probiotics like yogurt, sauerkraut, kimchi, and kefir. A network of good gut bacteria can help your immune system differentiate between normal, healthy cells and harmful bacteria.
So get some sun, make a fruit smoothie or a fresh fruit salad and stay hydrated. You can make several lifestyle and dietary changes to strengthen your immune system naturally, in every season.
Contributing Writer, Shera Strange is a health coach, personal trainer and fitness writer. Find her on social media at @strangefitnessinc.
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