9 Unexpected Ways to Supercharge Your Immune System

Stay well.

Your immune system is a complex nexus of interconnected cells and systems which work together to protect against your body from illness and disease. In addition to being the body’s natural defence system against disease-causing pathogens like bacteria, viruses, and other microorganisms, your immune system also promotes healthy cellular repair. 

To ensure your immune system is functioning at its best, here are our top 9 tips to strengthen your immune system and boost your immunity. 

1. Food as the first line of defence

Diet is one of the key determinants in the quality of your innate immune system; your body’s response to antigens. Consuming anti-inflammatory foods which are also high in nutrients like vitamins A, C, and D, zinc, and essential fatty acids can do wonders for your immune system. Stock up on fresh fruits and vegetables like citrus fruits, berries, capsicums, broccoli, spinach, ginger, garlic, turmeric root, carrots, and sweet potatoes, as well as pantry staples like legumes, pepitas, sunflower seeds, almonds, walnuts, chia seeds, and flaxseeds. 

2. Make sleep great again

In addition to diet, sleep is a key factor in the functioning of your innate immune system. Sleep deprivation leads to increased cortisol production, which can suppress the immune system. Sleep also acts as your body’s time to repair itself from the inside out through tissue growth and the release of hormones. For truly restorative sleep, turn your phone off an hour before bed, enjoy a caffeine-free herbal tea (like peppermint or chamomile) read a few pages of a good book instead. 

3. Stress less

Low stress levels are essential for a healthy immune system; stress causes your cortisol levels to rise, which can interfere with your white blood cells’ ability to reproduce and receive signals from your body. Cortisol contributes to reduced secretion of certain antibodies, which are your body’s first line of defence against pathogens. Try out different stress reduction methods and see what works for you, whether it be practising deep breathing, taking a yoga class, using a guided meditation app, going for a long walk, or simply calling a friend. 

4. Tongue scraping

Weird, we know, but hear us out. Tongue scraping has been performed for centuries as an Ayurvedic practice. We brush our teeth twice a day, and the more conscientious oral hygienists among us may whip out the dental floss and mouthwash, but what about our tongues?

If you’ve ever noticed a thin film or coating on your tongue it may indicate a buildup of toxins in your body, which can negatively affect your immune and digestive systems. The tongue is one of the body’s first lines of defence against pathogens; the simple act of removing this film or coating from your tongue prevents these toxins from being reabsorbed into your body.

To start tongue scraping, use a silver or copper tongue scraper. Stick your tongue out as far as you can, reach your tongue scraper to the back of your tongue, apply gentle pressure and scrape forward. Rinse your tongue scraper off after each scrape to avoid depositing the bacteria back onto your tongue.

5. Green is the new black

Green tea is packed with free-radical fighting antioxidants that contribute to enhanced immune function over time and may also aid your body in producing regulatory T-cells which play an essential role in immune function. Try swapping your black tea for green tea; drink at least three cups a day to start reaping the benefits. 

6. Staring at the sun

Vitamin D works to assist immune system dysfunction by reducing inflammation and increasing your levels of antimicrobial proteins which defend against pathogens and aid your immune system in fighting infections more effectively. Low levels of vitamin D are associated with immune system dysfunction; to ensure you’re getting your daily dose of vitamin D, up your consumption of vitamin D rich foods (like fortified non-dairy milks and cereals, mushrooms, fatty fish, and egg yolks) and take a walk in the sun for at least 30 minutes a day (don’t actually stare at it!).

7. Herb loading

Certain herbs have antibacterial, antiviral, antioxidant, and anti-inflammatory effects, which aid in boosting your immunity and improving your immune system’s response to external pathogens. Elderberry, echinacea, andrographis, Asian ginseng, and astragalus are effective at supporting the immune system and can help decrease the severity and duration of illnesses. 

8. Supercharge your shower

You don’t need to languish in the bath until your skin turns pruney to soak up the benefits of essential oils. Instead, when the first symptoms of a cold hit, try sprinkling three to four drops of eucalyptus oil onto your shower floor before taking a hot shower; the heat from the hot water creates an aromatherapy-like experience. Eucalyptus oil possesses antibacterial properties –  inhaling the shower steam relieves stuffiness and congestion in your respiratory system. 

9. When life gives you lemons, make lemon water

Lemons are packed with nutrients, including vitamin C, which supports various cellular functions of the innate and adaptive immune system. These citrus fruits also possess antibacterial and antiviral properties, making warm lemon water the ideal drink of choice. Squeeze half a lemon into a large glass or mug of warm water and drink before breakfast and throughout the day. 


Words by AR Staff
Feature image courtesy of Dominika Brundy