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University of Illinois Extension
Three Natural Ways to Boost Immunity
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[October 21, 2024]
It is that time of year when we begin to think
about all things related to fall: kids returning to school, sweater
weather, pumpkin spice, and the upcoming holiday season. As we
progress into fall and both temperatures and leaves begin to drop,
often cold and flu numbers begin to rise. |
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 Along
with staying up to date on vaccinations, there are a variety of
things that you can do to help your immune system to function
optimally and fight off any germs that you may encounter. Here are
three ways to help naturally boost your immune system this fall and
winter:
Get Enough Sleep. Proper sleep is vital to optimal immune
function. Studies have shown that sleep helps the immune response by
enhancing the function of T cells. T cells work by identifying and
destroying infected cells in the body. Sleep also helps the body to
reduce inflammation which can make the body more susceptible to
illness. The Centers for Disease Control recommend that adults get
at least seven hours of sleep per night. Strategies to sleep better
include turning off screens at least an hour before bed (or putting
on “sleep” mode), reducing caffeine, and maintaining a regular
bedtime. Embrace Healthy Eating.
Although indulgent holiday meals can be tempting, it is important to
also add in some healthy foods to keep our immune systems
functioning well. Embracing seasonal foods such as pumpkin and other
squashes can help deliver much-needed vitamins A and C which support
immune cell function and enhance antibody production. [to top of second
column] |
Leafy greens such as collard greens and kale are also
excellent sources of vitamin A and C. Including fermented foods such
as yogurt, sauerkraut, or kombucha can enrich healthy gut bacteria;
healthy gut bacteria help to fight off pathogens and reduce
inflammation in the body.
Stress Less. Too much stress impacts our health and lowers
our immunity by increasing cortisol, impairing gut health, and
reducing white blood cells. Try activities like walking in nature,
talking with a friend, keeping a gratitude journal, or meditation to
keep stress in check this season.
[SOURCE: Leilah Siegel, Community Health
Educator, University of Illinois Extension]
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