by Sandra Chabot Weber, Holistic Nutritionist
As the seasons change, so do our habits. Come fall and winter we start spending less time outdoors, schedules get busier, and even though Mother Earth's days become shorter, ours remain the same. Prevention is the best way to support your body and to create a healthy foundation as this natural shift occurs. A huge part of what sets you up for wellness success is to strengthen your immune system.
It's important to remember that your immune system is your first line of defense and its primary purpose is to protect the body against infection. Maintaining a strong immune system truly requires a holistic approach taking into account the following factors: a positive mindset, stress management, nutrition, a health-promoting lifestyle, and supportive supplementation.
While external influences will always be there and certainly impact on your health, you have the capacity to give your body what it needs to remain balanced and in a state of vitality. Simple lifestyle practices can establish a much healthier and happier immune system.
Here's how to support your immune function, so you can stay vibrant all season long:
REDUCE SUGAR INTAKE
Sugar is one of many immune depressing substances out there. This is because sugar hinders the capacity for your white blood cells to destroy invaders.1
Progressive Tip: Limit consumption of sugary foods, alcohol, and refined carbohydrates.
MAKE SLEEP A PRIORITY
Getting sufficient high quality sleep is crucial to staying well. Sleep deprivation can leave both your body and mind in a place of higher susceptibility to illnessIn fact, it's been shown that sleep deprivation has the same type of effect on your immune system shown during exposure to stress.2
Progressive Tip: Work on creating a calming bedtime routine with ample time to decompress and wind down from your day.
Stress isn't something that only affects your mental wellness; it also changes your body's physiology. People who are chronically stressed often experience weakened immune system.3 Slowing down your pace puts your body into rest and digest mode - the ideal state for your body to be in for your nervous system to have a balanced immune response.
Progressive Tip: Some great techniques for slowing down include meditation, yoga, deep breathing, journaling, and spending time outdoors in nature.
UP YOUR VITAMIN C INTAKE
The Progressive Vitamin C Complex has additional ingredients like additional antioxidant, fruit extracts and botanicals – giving you more!4
Progressive Tip: Supplementing with Vitamin C helps immune function and maintenance of good health!
BALANCE YOUR GUT
''Probiotic'' has become a huge buzzword lately as more and more research is coming out highlighting the numerous benefits of rebalancing one's gut bacteria. The bacteria living in your intestines, also known as your microbiome, are key players when it comes to your well-being. Research is showing that probiotics can actually enhance the immune response.5 Opt for high potency probiotics that promotes healthy flora throughout the entire digestive tract.
Progressive Tip: Health truly begins in the gut and supporting your gut biome can help bring more balance to the rest of your body as well.
- Ullah, H., Akhtar, M., Hussain, F., & Imran, M. (2016). Effects of sugar, salt and distilled water on white blood cells and PLATELET CELLS. Journal of Tumor, 4(1), 354–358. https://doi.org/10.17554/j.issn.1819-6187.2016.04.73
- Sleep deprivation effect on the immune system mirrors physical stress. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. (2018, March 13). https://aasm.org/sleep-deprivation-effect-on-the-immune-system-mirrors-physical-stress/.
- American Psychological Association. (n.d.). Stress weakens the immune system. American Psychological Association. https://www.apa.org/research/action/immune.
- Government of Canada. Product information. Accessed on June 29th, 2021 at http://health-products.canada.ca/lnhpd-bdpsnh/info.do?licence= 80033875
- Ashraf, R., & Shah, N. P. (2014). Immune system stimulation by probiotic microorganisms. Critical Reviews in Food Science and Nutrition, 54(7), 938–956. https://doi.org/10.1080/10408398.2011.619671