Hey, you guys it’s Kristina, and today I’m going to be talking about 10 simple ways to boost your immune system. There are LOTS of talks lately about viruses and sickness, and my inbox has been FULL with people asking me WHAT they can to do boost their immune systems to keep themselves protected. So that’s exactly what we are going to be talking about today. I’ve also just created a blog post on my website at www.fullyraw.com covering this topic with all the written points just in case any of you want to reference my notes there as well.
I just want to add a disclaimer to this video to let you know that I’m NOT a doctor and I’m not prescribing any specific advice to anyone here. I’m merely sharing my thoughts and suggestions from what I’ve learned via my own personal experience on my 14-year journey of being a FullyRaw Vegan in hopes that these tips might be helpful for you in some way. Some doctors that I do recommend you check out: Dr. Garth Davis, Dr. Michael Greger, T. Colin Campbell, and more. There are some book links below for you.
I also recommend checking out the CDC website for more current facts, especially ones regarding the coronavirus or flu or other illnesses. The CDC is recommending people to wash their hands frequently, disinfect properly, stay away from large crowds for the moment in time, and even to drink more water. Older adults are at a higher risk, as are individuals with heart disease, diabetes, or lung disease. I recommend keeping tabs of credible sources instead of always watching news outlets that tend to procreate fear and more fear. We don’t need to be living in fear, and for that reason, I’m making this video so that you can take some actions and steps to feel empowered.
For those looking for an Immunity Boosting Drink, please check out the cold and flu juice shot I just posted on my channel last week. That juice recipe is AMAZING and it has all of the essentials to help you recover from a cold, the flu, or even just clear out mucus. Go check it out.
If you haven’t already, please hit the subscribe button, because there is only more EPICness to come, and I have a really huge announcement coming later this week, so please stay tuned!
Alright so let’s jump into this video and get into 10 simple ways that you can boost your immune system. Are you ready?! I’ll try not to get too long-winded on these...Here we go…
- Get enough sleep and manage your stress. Sleep deprivation and stress overload increase the hormone cortisol, prolonged elevation of which suppresses immune function. Getting enough sleep also helps your body to rebuild and restore properly. Not getting enough sleep can wear down your immune system and eventually cause adrenal fatigue, which can lead to other health issues. Also, I think there are too many people who don’t see stress as a big deal...but it’s a HUGE deal. It wears down your defenses and makes you more susceptible to not feeling well.
- Avoid tobacco smoke. Unfortunately, there are STILL a lot of people who smoke. I know many of you watching my videos might be more health-conscious and perhaps this one doesn’t apply to you...HOWEVER...there might still be people AROUND us who smoke or environments where we find ourselves being exposed to smoke. It undermines basic immune defenses and raises the risk of bronchitis and pneumonia in everyone, and middle ear infections in kids. It’s not good for your lungs, and it makes you more susceptible to health issues.
- Drink less alcohol and way more water! Even drink more green juice! Excessive consumption of alcohol impairs the immune system and increases vulnerability to lung infections. The CDC is recommending for people right now to DRINK more water to flush any toxins out of the system and out of the esophagus as much as possible. I love green juice for all of the nutrients and benefits that it offers to our bodies, and I can’t recommend it enough as a solid immunity booster.
- Eat plenty of vegetables, fruits, nuts, and seeds! Go vegan. Consume as many nutrients as you can via nutrient-dense and fiber-rich foods. Stop consuming animal products and find replacements or meat or dairy substitutes. This will provide your body with the nutrients your immune system needs. I posted a video not too long ago called “5 Reasons to Go Vegan,” and this video goes into more depth for you about this topic. And since we are discussing nutrition, I recommend focusing on consuming more Vitamin C, as it is widely known to be beneficial for your immune system. It’s an essential micronutrient for humans that has antioxidant properties and supports the immune system on a cellular level. Studies have shown that vitamin C can prevent and even treat systemic infections in the body. Many foods naturally contain vitamin C, and you can also take it in supplement form. Some of the foods with the highest vitamin C content include:
Consume more probiotics. It’s important to keep your GUT healthy when talking about building up your immune system. Did you know that your gut (microbiome) is the center of your immune system? Your microbiome can contain both harmful and helpful (probiotic) bacteria. Probiotics are considered beneficial bacteria, and studies suggest that they can help regulate the immune system in a way that can both prevent and treat immune-response–related diseases, such as allergies, eczema, and viral infections. It’s important to keep a healthy level of good bacteria in the gut so it will prevent the overgrowth of bad bacteria. The overgrowth of harmful bacteria is what contributes to disease. And a lack of beneficial bacteria can make you more susceptible to infection. Consuming probiotics can give your body beneficial bacteria in order to boost the immune system as a whole. Probiotics can be taken in supplement form as well as through food. The following are all great sources of food-based probiotics:
Get some SUNSHINE and soak up that Vitamin D. Sunlight triggers the skin’s production of vitamin D. Low vitamin D levels correlate with a greater risk of respiratory infection. A 2010 study in kids showed that 1200 IU a day of supplemental vitamin D reduced the risk of influenza. Now I know not everyone has access to sunshine at the moment since we are just now transitioning out of the Winter months...so perhaps if you’re interested you can find a good Vitamin D supplement, and I have one linked below for you.
Consume more garlic. Garlic is a broad-spectrum antimicrobial agent and immune booster. I recommend adding it to your salad dressings and juices, as I showed you in the juice recipe I mentioned at the beginning of this video.
- Citrus fruits
- Bell peppers
- Leafy greens
Consume medicinal mushrooms, such as shiitake, reishi, lion’s mane, turkey tail and maitake (sometimes sold as “hen of the woods”). No, I'm not talking about smoking it. I'm referring to drinking it in a tea or via the powdered form in a smoothie. A recent study showed that a concentrated extract of shiitake enhanced immune function, especially in women with breast cancer. There’s so much information out there on consuming medicinal mushrooms...give it a google.
- An interesting fact about garlic... garlic used to be hung in houses to keep vampires away. It’s that powerful! There is a component in garlic called allicin that is known for its antibacterial properties. In fact, garlic has been used to fight infectious diseases for centuries due to its ability to be resistant to multiple different types of bacteria, including Salmonella and E. coli. It also has the properties to differentiate between beneficial bacteria and harmful bacteria in the gut because garlic is prebiotic. A prebiotic brings balance to gut flora by inhibiting the growth of harmful bacteria.
- Not only is garlic antibacterial, but studies have shown that it also has antiviral and antimicrobial properties. Because different illnesses can be caused by viruses, bacteria, or harmful microbes, garlic covers everything!
- Garlic is most powerful in its raw form so it still contains all its antimicrobial properties. Add it to your juices people. It actually tastes really good in juices.
Start supplementing your diet and consuming more herbs! Herbs like Echinacea, Elderberry, Rose Hips, Andrographis and Astragalus can help reduce the duration and severity of illness. On top of that, consuming vitamin and mineral supplements provide the necessary nutrients for a strong immune system. As of recent I absolutely LOVE the supplements from CYMBIOTIKA. They just came out with the absolute BEST B12 and Vitamin D supplements tailored for vegans, and I love them. They have created an amazing line of products, and I have them linked below. I also love Sunwarrior’s products. No this isn’t sponsored. I am genuinely sharing with you what I currently use and love.
Essential Oils. Essential oils are powerful, and I think they shouldn’t be ignored in moments like this. Essential oils that have antiviral and antibacterial properties to them are clove, frankincense, lemon, eucalyptus, rosemary, cinnamon, and tea tree oil. Diffuse these in your homes! Carry them with you and rub them on you when necessary. Rub them on your hands and use them as disinfectants. Bathe in them. I always have my essential oils in my bag, and if you watch my IG stories, I always put essential oils in my face mask when I travel. I think essential oils are ESSENTIAL, and I have some links for you below as to the ones I most recommend.
Please check out the CYMBIOTIKA SUPPLEMENTS here.