With the increase of COVID-19 cases across the country, more Americans are taking an interest in how to boost their immune system. While the rekindled interest is certainly a positive outcome of the pandemic, immunity should be an ongoing focal point of your health. 

Here are a few natural changes you can make to boost your immune system so you can lead a happy, healthy life.  

1. Get a Daily Dose of Fermented Foods

If you really like fermented foods, you’re in luck. Fermented foods, like kombucha or your favorite homemade kimchi, are rich in beneficial bacteria. These bacterial colonies work wonders for your gut health, and the same goes for your immune system. Sauerkraut specifically is a great source of vitamins C and K, both of which contribute to a healthy immune system. 

While you shouldn’t eat tons of fermented foods all the time, eating one to two servings a day will keep your gut intact and your immune system in good working order. 

2. Take Herbal Supplements to Boost Your Immunity 

In Eastern medicine, herbal supplements are commonly used to boost your immune system. Here are just a few to check out: 

• • Astragalus root: This Chinese root can help promote the immune system and reduce inflammation 
  • Poria: Helps activate immune cells 
  • Reishi: Promotes your immune system and may increase the activity of “natural killer cells,” which are white blood cells that fight infections and cancer in the body  
  • Elderberry fruit: Elderberry fruit is said to be rich in antioxidants and vitamins that may boost your immune system, lessen stress, and even protect your heart 

There are others out there you can try as well, but these are a great starting point for a healthier immune system. Of course, a great way to get the dose you need without doing the math or research yourself is to buy herbal tinctures for your immune system. 

A great tincture to start with is readywell, an herbal formulation based on the classical formula, Jade Wind Screen, which packs a variety of mushrooms known for their immune properties. Up to three dropperfuls a day is enough to get the antioxidants and vitamins you need to kickstart and maintain a more healthy, robust immune system.  Unsure which solution is best for you? Speak with one of our Eastern medicine experts who will come up with a personalized wellness plan based on your concerns and goals.

3. Start By Eating More Greens and Healthy Fats

Dieting plays a huge role when it comes to boosting your immune system. You don’t have to jump into any crazy diet commitments, but you do need to incorporate two main food groups into your daily diet if haven’t already; they are: 

• Whole plant foods 
• Healthy fats 

By whole plant foods, we’re suggesting fruits and veggies with a purple, blue, red, orange, or yellow hue. These are rich in antioxidants like vitamin C, vitamin E, and beta-carotene, which is converted into vitamin A. Plants high in fiber are also ideal. 

Antioxidants, fiber, and vitamin C are all excellent nutrients for replenishing and boosting your immune system, so getting a daily fix of these plant foods is key. 

When it comes to healthy fats, think sources of monounsaturated fats and omega-3 fatty acids. The former is found in ingredients like olive oil and avocado nuts and is said to lower cholesterol levels; the latter can be found in healthy fish, like salmon, mackerel, albacore tuna, sardines, and herring, and may decrease inflammation. 

If you’re the type that needs a diet to cling to, try something like the Mediterranean diet, which is a plant-based diet that includes a healthy mix of greens.

4. Find a Sleep Routine That Works for You 

Lack of sleep makes you more likely to get sick after being exposed to a virus, and it can slow down your recovery rate. It goes without saying that your body needs quality sleep to maintain a strong immune system. 

The classic rule of thumb applies here: Seven to eight hours a night is ideal for adults. If you’re struggling to sleep, though, it’s more important to look for the cause. For many of us, it’s stress, which can come from a variety of sources. 

If it’s a matter of work/life balance, then you need to find a way to give your body and mind more time to itself when you’re off work. The source of bad sleep could be deep rooted, so it’s important that you isolate and deal with the problem so your body can get adequate rest. 

5. Reduce Your Stress Levels 

Lastly, stress can compromise and weaken your immune system. However, living in the 21st century almost makes stress seem like a vital part of your day, so learning to reduce it is actually a challenge. 

Some common “natural” methods include: 

• Acupuncture
• Breathing exercises
• Yoga
• Spending time outdoors
• Drinking herbal teas

Maintaining your stress will help you keep a healthy immune system, but it will also help you lead a happier life. 

Do you have any other tips for boosting your immune system? Let us know in the comments!