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  • The Holistic Ape

How to Boost Your Immune System

Updated: Nov 19, 2021

Boot Your Immune System With Food

To start off, we should explain what the Immune system does. The immune system is your body's defense mechanism to protect you against various foreign viruses, bacterias, and pathogens that might enter your body. When our immune system is out of whack it becomes weak or overactive which makes it easier for us to contract an illness.

We should always do our best to keep our defense strong, especially when a pandemic is on the rise. With that being said, here are some sure-fire ways you can improve and boost your immune system!

improve your immune system with sleep

1. Get Some Good Sleep

Sleep is such an important role in your body's natural rhythm. It's recommended that most adults get between 7-9 hours per sleep per night to function at your best. There was even a study was done that showed evidence of people who were well-rested had less of a chance of catching an illness. Throw some blackout curtains up, use an eye pillow and start winding down early to ensure a peaceful good night of rest.

2. Movement

That's right, you need to exercise. The effects of exercise can show up in so many positive ways that you'll be sure to feel it if you aren't getting enough of it. Try getting at least 30 minutes per day. Yoga can be a great addition to any daily routine to reduce stress which we'll talk about in number three, below, and will go along with this one.

enhance immune function with movement

3. Avoid Stress

Our bodies are made for movement but unfortunately for us we aren't exactly running from lions and tigers anymore but losing a job, losing a loved one, or not getting enough likes on the internet are our new lions and tigers. When we are stressed we produce Cortisol from the Adrenal Glands and since we are producing that hormone but aren't necessarily using it, it has negative effects on our bodies. So, give your body what it needs; Movement!

We could do an entire blog post on stress but we'll leave it there for now. Make sure to sign up for our newsletter for content like that in the future!

4. Get Outside and Soak Up Some Vitamin D

If you're from N. Idaho, like us, you know Vitamin D can play a huge role in your body's immune function and emotional response. The best way to get Vitamin D is to get outside and let the beautiful sunshine hit your skin. If it's cloudy, don't worry the sun rays are still there!

It has actually been shown that low levels of vitamin D are related to a higher susceptibility to infection and autoimmune diseases and you can read one study done here!

5. Feed Your Gut Good Clean Food

They say you are what you eat. We like to say you are what you don't absorb. Feed your gut good bacterias to enhance your body's ability to absorb the natural vitamins and nutrients to optimize your immune system and overall function. Try eating probiotic-heavy foods, a palm-size of meat or fish, and lots of veggies with every meal. Make sure to track how each food makes you feel.

6. Get Your Wim Hof On

This is one of our most favorite lifestyle changes. The effects that the Wim Hof method has on your body's immune system are profound. It involves three pillars: breathing, commitment, and gradual cold exposure. Read more about the Wim Hof Method here!

Are you seeing a trend here? Living a clean healthy lifestyle filled with a balance of movement, good nutrition and a daily dose of getting outside can play a huge role in your body's immune system and overall functional balance.


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