5 Strategies for a Resilient Immune System
Since we’re navigating through a season filled with flu, norovirus, RSV, and other respiratory infections, seems a good time to update and refresh the ways we build and support our immune systems.
While many focus solely on diet or supplements, a truly resilient immune system requires a holistic approach that integrates nutrition, sleep, movement, nature, supplementation, and the often overlooked fascial health.
Most people don't accurately understand their fascial system, but in short, it's a collagen network that extends from the most external layers of our skin all the way down through our internal organs like a web. When fascia becomes restricted (due to stress, dehydration, inflammation, poor posture, trauma) circulation and lymphatic flow become compromised, directly impacting the immune system. It's all connected, right?
Something I've recently learned is that this restriction in the fascia creates a restriction in the lymphatic and circulatory systems that limits the body’s ability to detoxify and fight off infections.
That's why I'm adding fascial care to my Immune Boosting Strategies.
5 Strategies for a Resilient Immune System
Optimize Nutrition for Immune Support: Focus on whole, nutrient-dense foods rich in vitamins A, C, D, and zinc. Prioritize anti-inflammatory foods like leafy greens, citrus, garlic, and turmeric. Reduce processed foods and refined sugars, which can weaken immune defenses.
Prioritize Quality Sleep: It's while you're sleeping that the body repairs and strengthens the immune system. If you aren't getting 7-9 hours of good sleep, start gradually increasing.
Daily Movement and Myofascial Release (MFR): Gentle, restorative movement like walking, yoga, or rebounding can support circulation and immune function. Doing this outdoors, in nature, offers compounding benefits. MFR techniques, such as compressing into a small ball or foam roller and also gently stretching your body, help improve lymphatic flow and reduce stress-related tension.
Support Your Lymphatic System with dry brushing, rebounding, adequate hydration, and self-MFR techniques to help stimulate lymphatic drainage. Consider receiving MFR bodywork to enhance lymphatic detoxification.
Manage Stress to Regulate Immunity: Chronic stress suppresses immune function, making us more susceptible to infections. Plus, when we're stressed we tend to crave more sugar, processed foods, and alcohol, which all impair immune function. Practice deep breathing, mindfulness, and other nervous system regulation strategies to activate the parasympathetic nervous system and promote relaxation.
Our Immune Boosting Arsenal:
Myself, my husband, and our 2 kids almost never get sick, and that's not just good luck. It's mostly due to our adherence to these immune boosting strategies above and some occasional supplementation when we're wanting a boost (listed below).
Triple Defense Boost: Packed with vitamins C and D, zinc, plant-based adaptogens, elderberry, and more, this powder makes a TASTY drink hot or cold. My family is drinking this daily to stay healthy right now!
Quercetin: Quercetin acts as a natural antihistamine and anti-inflammatory, helping to reduce respiratory symptoms.
Elderberry Syrup: Shop local for a low sugar version or make your own. This brand is awesome, local to me, and also available on Amazon.
Of course, keeping up with a daily probiotic is key to maintaining a healthy immune system. Gut health is central to immune function, and probiotics support a balanced microbiome. We use these: Seed and Optiflora DI.
Nutriferon: This is a must for anyone who feels like they catch everything! It's an immune boosting botanical blend that supports interferon production. Interferon stimulates immune cells and is vital to healthy immune function.
True immune resilience comes from a multi-faceted approach that supports the body’s natural healing mechanisms. By incorporating fascia-focused therapies like Myofascial Release alongside proper nutrition, movement, sleep, and stress reduction, you can enhance your ability to stay strong and healthy during this season.