If you haven’t already started or live a healthy lifestyle, fall is a great time to boost your immune system in Irvine, CA. It’s cool enough to get outside more and be active. There is a lot of fresh produce at the market and it’s a good time to take the kids for bike hikes or for nature lovers, take a whale/dolphin watching trip. Go to the park and take off your shoes to experience earthing. There are many ways to boost your immune system.
Get your vitamin D, C and zinc.
These are key priorities to help boost your immune system, although there are other nutrients that can help as well. You can boost your intake of all of these by adjusting your diet and also going outside for 15-20 minutes, three days per week. Studies show that people with dark skin, the obese and older individuals are prone to a vitamin D deficiency. In fact, about three fourths of the population may have a D shortage. People who have lower vitamin D levels are more susceptible to colds, influenza and covid. Consuming salmon, sardines, tuna or egg yolk can help, but many people use fortified products or supplements. Zinc is necessary to maintain your immune system. Shellfish, legumes and nuts are good sources of zinc. Vitamin C is best known as an immune booster and you’ll find it in sweet red peppers, broccoli and citrus fruit.
Phytonutrients all add to your immune protection.
Carotenoids are a category containing six different phytonutrients. Beta-carotene is one of those that boosts the immune system. It’s found in orange and yellow fruits and vegetables, such as sweet potatoes, carrots and cantaloupe, but also in green vegetables, like spinach and broccoli. Food with anthocyanin, such as blueberries or Concord grapes, are normally purple to deep red. Anthocyanin gives them the color and boosts your immune system. The allicin in garlic can also give your immune system a boost.
Exercise if you want to be healthier.
Don’t overdo exercise, by working out for hours or spending every day lifting weights, but get some type of exercise every day. Overexercising can be just as hazardous to your immune system and not getting enough exercise. Make sure you get two days of strength building a week, you have adequate endurance and flexibility workouts, as well. Add a few outside activities in this wonderful weather, like riding your bike or walking. If you’ve never worked out before, go slowly, but keep it consistent. Let your body be your guide.
One study shows that for every 10% increase in your BMI—body mass index—there’s a 4.2% drop in vitamin D blood levels. Losing weight can help improve vitamin D levels, your immunity and overall health.
Add spice to your life. Ginger, garlic, basil, chamomile, cinnamon, sage and thyme all provide an immune boost. Sprinkle some extra herbs in soups, salads and main dishes. Add a dash of lemon or honey for even more immune protection.
Get plenty of sleep. You need seven to eight hours of sleep every night to fight infection and stay your healthiest. Sleep is the time your body repairs. It should be quality sleep. “
Hydrate, hydrate, hydrate. Water is the best way to hydrate. Try drinking a glass of room temperature water when you first get up. It helps wake you up by rehydrating you after a long night.