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If you're someone who would like to balance your immune system naturally, and keep it that way year round, then this is going to be the most interesting message you will ever read.
Our body's natural state is health. So it be a surprise that it doesn't take a whole lot to maintain a strong immune system.
A balanced immune system is resilient immune system - able to overcome anything that comes your way.
It's like an invisible bodyguard that's working in the background. It'll allow you to do all the things you love to do, fighting off enemies without you ever even knowing about it.
Now, that's peace of mind.
Read on to learn the 5 ways you can balance your immune system year round - the natural way.
Photo by bruce mars on Unsplash
You're probably thinking, "yeah, yeah, I know."
But I'm not going to tell you to get more sleep. Instead, I'm telling you to get the scientific minimum...
At least 7 hours. Anything over this is your 'added bonus.'
Of course, more can be better. But there's really no point in aiming for 8 hrs and then beating yourself up when you can't be perfect about it.
Seven is your sweet spot to keep stress hormones low and support a healthy immune system. But the real factor here isn't actually the hours of sleep...
Perspective shift: It's the sleep in the hours.
That's right. The higher the quality of sleep you can cram into each hour, the better you'll strengthen the immune system.
Here's actionable tips to improve your sleep quality...
For our full guide to a better night's sleep, check out our other article called:
6 Tips For Better Sleep Tonight.
Photo by Jonathan Borba on Unsplash
Humans were designed to move. When you exercise regularly, you'll naturally boost the immune system.
And it's no secret why this happens. Stress applied to the body creates a response to build back stronger.
After those rigorous exercise sessions, your body ramps up all of its natural healing and protective properties to build a more robust system.
But do know this...while regular exercise supports a healthy immune system, if you actually have a cold - then go easy.
When you're feeling under the weather, a light and easy walk can stimulate the immune system in a positive way.
Just don't make it too intense. A strenuous exercise session temporarily overloads the system and it may take longer to get over your cold.
Photo by Taylor Kiser on Unsplash
Perspective shift: It's not about how many calories are in the foods we eat, it's about how many nutrients are actually in the food we eat.
A nutrient-dense, whole-food, and balanced diet is the best way to give your immune system everything it needs to maintain proper functioning.
The more phytonutrients, minerals, vitamins, antioxidants, and polyphenols you cram into your eating plan from real food, the more you'll support your total body health.
These foods work to support a positive impact on the immune system. So here's what you're going to want to load up on:
Photo by Helena Lopes on Unsplash
Spending some of your time outside each day has major benefits for a more balanced immune system.
First, getting outside is crucial to produce natural vitamin D from the sun. This is one of the most important immune supporting nutrients.
Second, a major factor of improving sleep each night has to do with how much natural light you're exposed to during your day.
Our circadian clock needs the light contrast between day and night. And if we sit inside all day, we don't get a pronounced difference between light and dark.
Inside lighting lumens are just not bright enough. But outside, even on a cloudy day, you'll get way more lumens. It's a major contrast.
Staying inside all day isn't natural and having a contrast of daylight and night time is what helps your brain dial in higher quality sleep at night.
When you combine the vitamin d production and the improved sleep, you get major benefits for a more balanced immune system.
Even if these benefits don't have you convinced, here's one more...
Regularly getting outside each day will give you some fresh air. This an immune boost in itself since we don't have to filter the germs from recycled air that we're constantly exposed to while indoors.
Chronic stress takes a major toll on our gut health. Over time, it can begin to erode the gut lining.
Since the connection between gut health and the immune system seems highly correlated, runaway stress leads to a weakened immune response.
Having stress management practices in place are key.
You may not be able to control what's causing the stress, but you can control how you react to it.
Here are 3 ways you can instantly change your state to a more positive mood with less stress:
You can use these 5 easy-to-implement ways to balance the immune system, naturally.
The reality is that a whole food diet and a few simple lifestyle strategies will help you thrive.
Which one of these are you willing to implement this week?
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Written by Brett - Nutrition & Health Coach / Co-Founder of Moontower Matcha
Brett has worked for the last 10 years with thousands of individuals one-on-one to achieve their own health and fitness goals.
His mission is to share healthy habits, real-world solutions, and comprehensive strategies around nutrition, movement, sleep, and stress management to help guide individuals to the results they desire most.