10 Ways To Boost Your Family’s Immune System
Looking for ways to naturally boost yours and your family’s immune system to avoid colds, flu, and viruses in this present situation? You’re in the right place.
These days since we’re in the middle of facing the epidemic now is an ideal time to take a look at your family’s daily routine and establish ways to boost your immune system for overall health and well-being.
Building a healthy routine can have a huge impact on immune health and when your immune system is supported, everyone in your family including yourself will be able to be their best selves.
As a mom, I’m always on the lookout for simple ways to boost my family’s immune system naturally to help avoid getting sick.
But these days I’m going crazy about them. I know the quarantine we are in now and the school closures are much of relief now because I’m not afraid of my kids going out and getting infections.
10 Ways To Boost your Family’s Immune System
There are ways we have to look to boost our immune system to help fight off germs today and save us from developing severe conditions later in life.
So, this made me write an article and share with you moms some of the tips I personally do and follow to boost immune system of my family and mine.
Wash Hands Often:
Washing hands might sound so basic to you, but it’s so important! Frequent hand washes reduce initial exposure to immune challenges. Make sure whenever you come home you use a sanitizer. We have hung small sanitizers in our kids’ mini bags which they carry outside.
I have also made sure they wash their hands every hour or so just to be safe. Also, be sure to wash your hands for around 20-30 seconds with warm water and with an antibacterial hand wash.
I would like to mention here that we are in the middle of switching our hand soaps with hands washes just to be extra cautious. While this is not a compulsion but we felt it’s better to be on the safe side.
Get Good Quality Sleep:
Sleep is crucial for immune system functioning, but people really underestimate sleep. One study shows that even as little as a few hours of sleep in just one night can increase inflammation in our bodies.
How much sleep you need depends on your age and overall health, but look for 8 hours of sleep for yourself. While children typically need 9-11 hours of sleep. Of course, with busy schedules is easier said than done.
But we must try! And if you and your kids have trouble sleeping try to turn off screens at least an hour before bedtime and incorporate foods that help promote sleep.
Sleep is essential for adults’ and kids’ immune system overall health as well as general well-being. This helps to fight infections so take care of your sleep.
Lower Your Stress Levels:
Your body’s immune system responds best when it isn’t dealing with stress response, according to the studies about the connection between stress and immunity. High-stress levels can have catastrophic effects on your health and can lower your immune system making you more susceptible to illnesses.
Each day try to de-stress yourself in every way possible. I know outdoor activities these days are much likely to be avoided but a brisk walk, exercising or meditating for a few minutes will de-stress you and boost your immune system.
Boost Your Nutrition:
We all know that fruits and vegetables are essential for maintaining your health, but they are also responsible for boosting our immune system.
These brightly colored fruits and veggies like kale, spinach, blueberries, sweet potatoes, and citrus fruits contain the highest amounts of immunity building antioxidants.
If you have picky eaters in your house, try adding these fruits in breakfast smoothies. You can add bananas, strawberries or mangoes to sweeten the deal.
You can find a few smoothie recipes on the blog which are energy-boosting and aids in weightless as well.
Take Care Of Your Gut Health:
We know that our gut plays a main role in contributing to our immune system. But do you know that 70-80% of the immune system is residing along the gastrointestinal tract?
There is a strong connection between our gut and our overall health. Simply stated, if your good gut bacteria are in abundance and in balance, your immune system is balanced.
Foods that help in digestion are important to keep your good gut bacteria in balance. These foods include whole grains, yogurt, leafy greens, lean proteins, and low sugar fruits and veggies like avocado and banana.
Spend Time In Sun:
Vitamin D is so important, not just for your immune system but for the overall health of your family. Studies have shown that vitamin D from the sun reduces the risk of colds and flu, and has natural antibiotic properties to boost immune system.
As I mentioned, these days we try to avoid going out but if you can spend some good time outside in the sun or do some activities with your kids outdoor will have plenty of benefits than problems.
Kids spend time outdoors, while many adults lack this essential vitamin. Sunshine is the best source for vitamin D so soak it up as much as you can.
Be Aware Of Germ Spots:
We know for sure why there is a lockdown in so many countries around the globe and all public places are closed. The reason is some of the high hot spots for germs can include restaurant menus and shopping art handles.
Of course, if you have a good immune system and no other underlying illnesses that make you susceptible to infections. Getting exposed to a few germs when you’re out and about will not be much of a problem.
But it’s ideal to make sure you take precautions by minimizing going outdoors and to public places. Even you need t leave your home, always wash your hands right when you enter and before eating.
Take precautions at home too, especially when someone at your home is sick. Make sure everyone washes hands frequently, wear masks (if sick) and not share utensils.
Take Vitamin C:
Never underestimate the power of vitamin C, the ultimate powerhouse in supporting your immune system. Vitamin C gets accumulated in certain immune cells where they help build our immune defensive system.
Citrus fruits are a natural source of vitamin C. Stock up on oranges, lemons, grapefruits and more fruits acidic in nature to boost the supply of vitamin C in your body.
You may also add supplements with additional vitamin C. Gummy vitamins are a tasty and easy way for families to get the immune boost they need.
(Check the bonus section at the end of the article to find my favorite immune-boosting products)
Eat More Garlic:
There is no denying, that our grandparents who swear by some of their midwife sayings lived around 90 -100 years. My grandmother swears a part that the reason for her health and well-being is that she ate a clove of garlic every day.
Now, regardless of whether garlic was the sole reason for her health, but I would say that garlic does have anti-inflammatory and antioxidant properties that will boost your immune system fast and help you fight off colds and flu.
So, make a habit of eating garlic every day. This can be done by adding chunks of garlic on your food plate or eating it raw by chewing it. It just goes how you prefer.
Drink Honey And Lemon Drink:
I still remember how my mom instantly would make a ‘honey and lemon drink’ as soon as I complain of a sore throat. Although I don’t drink it often, but I highly recommend it.
It does taste delicious; besides, it subsides the symptoms of cold and flu. Its pretty simple to make, just stir fresh lemon juice and few tablespoons of honey into hot water.
You can also add ginger to your normal tea, I do that, and I can say I get sick less often. Maybe it’s because of this, I don’t know, but I sure know these little ingredients in our homes can really help boost the immune system and are great in fighting off diseases.
Research shows that moderate, regular exercise may boost immune system function. But how you exercise is important. Regular exercise may increase white blood cell activity and increase these immune cells throughout the body. As little as 30 minutes can boost immune system strategy.
Find a fitness routine and get your family on board by doing activities you as a family can do. Walking or simple jogging as a family can also indulge kids into a lifelong fitness habit. It is better to exercise with them rather than just ask them to go out and play.
What Are Main Foods To Boost Immune System?
Eating a well-balanced diet is important all together. But there are certain foods that boost immune system. Incorporating these foods into your family’s daily meals can help a lot in fighting with diseases altogether. Here are some of the best foods to boost immune system naturally.
According to the University of California researchers, sulforaphane the chemical bond of broccoli and other green vegetables like cauliflower, kale, cabbage turns into a set of antioxidants genes and other enzymes in specific immune cells which combat the effects of free radicals that damage human cells and leads to diseases.
It is important to eat more and more green vegetables and broccoli should be a priority. I know it’s hard to make kids swallow it but with some tricks, they will love it.
Green Leafy Vegetables:
Just like broccoli, other green vegetables are crucial in a healthy diet to improve your immune system.
These green vegetables are a rich source of calcium and magnesium which fights diseases. In a study, researchers found that green vegetables are a source of a chemical signal that is important to the functioning of the immune system.
They make sure that the immune cells in the gut and skin are functioning properly. Now it’s obvious why we have glowing skin after being on a ‘veggie diet’.
Oats, Apples and Nuts:
The soluble fibres found in oatmeal, apples, and nuts reduce the inflammation associated with obesity-related disease and strengthens the immune system.
“Soluble fibre changes the personality of immune cells-they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection,” said Gregory Freund, a professor in the U of I’s College of Medicine and a faculty member in the College of Agriculture, Consumer and Environmental Sciences’ Division of Nutritional Sciences.
You can have oatmeal with sprinkled nuts to your kids or even adding chunks of apple on top would be a delicious serving to help boost the immune system.
Encourage your kids to eat more of these foods and this will give them an immune system ready to fight the diseases.
Bonus: Products To Boost Your Immune System
As the fears continue to arise regarding the spread of coronavirus, while self-mandated quarantine and proper hygiene is one option, giving an extra boost to our immune system with vitamins can help us fight bacteria and viruses.
There are reports that have indicated that those who are most at risk for the virus are elderly adults and those with compromised immune systems.
Although supplements themselves won’t prevent catching the coronavirus, they will certainly slow down the spread of it. Here are a few options you can stock up to keep your immune system strong.
MegaFood Immune Defense
These Mega Food tablets are made with vitamin C (amazing for boosting the immune system), zinc, and black elderberry, along with phytonutrient-rich herbs, including echinacea and Andrographis.
Fuelpod: Orange Tangerine + Immunity
These water-soluble tablets are amazing to boost your immune system. Each FuelPod creates up to 30 beverages. There are other varieties of flavors with other benefits if this is not the flavor you prefer.
There are no artificial sweeteners, flavors, or preservatives. The other categories include Electrolytes, Multi-Vitamins, Energy, Antioxidants, Focus, Immunity, and more.
Bragg Apple Cider Vinegar
What else is better than having apple cider vinegar at your home to boost your immune system?
Bragg’s ACV is a natural prebiotic that features the naturally occurring, health-supporting strands of “Mother” to boost the immune system.
This is my favorite and I like to have it as a drink or prefer sprinkling on top of salads. It has multiple uses, plus it contains acetic acid and antioxidants that are suggested to keep you healthy and strong.
Up4 Kids Probiotic Gummies
These yummiest berry-flavored gummies are a blend of probiotic and prebiotic to support healthy digestion in little kids.
They also support your child’s overall health and wellness. To fight diseases probiotic plays an important role and these yummies are probiotic-rich.
The best part is they are gelatin-free, gluten-free, non-GMO, natural, and vegan
Evivo For Infants:
Babies have fewer good gut bacteria and an abundance of bad gut bacteria.
If you have an infant at home and you’re looking for ways to develop his immune system to restore good gut bacteria then I recommend Evivo, a baby probiotic with B. infantis, which is clinically proven to reduce bad gut bacteria by 80 percent.
We take precautions so just to keep ourselves and our loved ones protected. Following all the rules of quarantine, having good hygiene and eating a well-balanced diet will not only help protect you and your family now but these little tips will help you in the long run.
I hope you liked some of these ways to boost your immune system. If you have any tips you are currently following, let me know too. Share information so that we all can benefit from it.