5 Ways To Boost Your Immune System While Stressed

Right now, it’s easy to experience additional stress, anxiety, lack of self-care, and uncertainty. We are also living in a time where our immune system is facing the possibility of attack. There are a variety of factors that affect our immune system. The changing of seasons, our busy routines, and pollution are just a few examples. They can lead to lower immunity, colds, flu, and allergies. However, there are just as many ways that you can boost your immune system.

We can keep the illnesses and diseases at bay through a few simple methods. The best approach is to consistently make great choices for your body and mind.

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Add Greens to Your Meals Daily To Boost Your Immune System

Green vegetables are the source of many essential proteins and minerals. Chlorophyll, magnesium, iron, calcium, and potassium. Vitamins C, K, E, and many of the B vitamins. They are loaded with antioxidants. These nutrients make leafy greens incredible at detoxification, blood purification, and boosting immunity. Try to add as many green vegetables to your daily diet as possible. Some of the most beneficial green vegetables include the following:

  • Spinach
  • Kale
  • Carrot and beet greens
  • Sweet potato greens
  • Rocket/arugula
  • Endive
  • Collards
  • Chard
  • Mustard greens
  • Fresh herbs
Coping with Change

Avoid Refined Sugar and Processed Foods

Refined sugar and processed food can be really harmful to your health. They have been linked to many serious diseases like cancer and heart diseases. Sugar is addictive because it triggers the happy hormone. It’s time to enjoy good health and avoid these pitfalls. Here is a list of tips to help you kick the refined sugar and processed food habits.

  • Get motivated. Read some books or topics that might help you, such as Suicide by Sugar by Dr. Nancy Appleton.
  • Avoid drinking any form of soda pop and sweetened drinks. The amount of sweetener in soft drinks is very high. Dropping the soft drinks eliminates the bad habit instantly.
  • Don’t eat or buy packaged foods. Even organic packaged foods may contain significant amounts of sugar. Stay away from organic and well as non-organic packaged food and don’t keep it at home to resist temptation. Try to make your own snacks at home. Try homemade popcorn, homemade muffins, hot cereals, eggs, and toast, to name a few healthy options.
  • Choose wisely while eating out. Sugar is hidden in many dishes at restaurants; try to stick to grilled meat and roasted vegetables.
  • Deal with cravings. You might get some serious cravings for sugary foods once you try to leave it behind for the better. The best way to fend off such cravings is by having a fermented food or drink. Try homemade sauerkraut, coconut kefir, or kombucha. The sourness of these foods negates the effect of sugar cravings. It also provides the body with healthy probiotics to reduce cravings and boost the immune system.
  • Boost your mind, body, and soul by adding mushroom teas. Mushroom teas are considered the superfoods of the year for their great benefits.


Immune systems are affected both by negative thought processes and stress. Our lives begin and end with the breath. In between these two moments of birth and death, we will take countless breaths. But, we rarely give it a moment’s notice. Scientists have observed that animals know how to shake off the stress of life-threatening situations. It is by proper breathing that they bring themselves back to a relaxed state.

This ability to maintain balance is an intuitive trait for both animals and humans. Humans have suppressed this ability. We have become unable to maintain the equilibrium due to the modern lifestyle. This includes unnatural living conditions, high stress, environmental pollutants, and poor quality of food. We are under constant siege of recurring health and emotional issues that constantly obstructs the quality of life.

Traumas such as emotional neglect, violent abuse, or physical injury have made us forget our instinctive selves. Usually, the breath is the first physiological response to being affected by trauma. Breathing has the ability to deeply calm the mind and body. It brings a sense of peace and tranquility to whatever you are dealing with.

Sleep and Rest To Boost Your Immune System

Our body needs regular sleep and rest. This ensures optimum performance to fend off any illnesses and symptoms that come its way. The aim should be to get at least seven hours of sleep every night with a regular sleep pattern. This helps to create a regular cycle for the body. That helps restore, rejuvenate, and improve the immune system.

One of the consequences of sleep deprivation is a weakening of the immune system. It leaves us unprotected when the next virus comes to attack and we are more prone to fall ill. Getting enough sleep holds the key to staying healthy and making the immune system stronger.

boosting your immune system

Exercise or Move Daily To Boost Your Immune System

Physical exertion helps to decrease the chances of developing heart disease. It also keeps bones healthy and strong.

Physical activity helps flush bacteria out of the lungs and airways. It greatly reduces the chance of getting cold, flu, or other viral illnesses. The slight rise in body temperature during and after we exercise helps to prevent bacteria from growing. This aids the body in fending off infections better. Exercise also proves helpful in slowing down the release of stress hormones. Many diseases attack when we are stressed and vulnerable, so lower stress hormones protect from many illnesses in this way.

We’ve seen movement and exercise change recently as we’ve seen more workouts and classes move to virtual options. With the gyms closing and social distancing occurring, we are becoming more creative with in-home and virtual workouts. Get creative and find something that you enjoy.

Consistently incorporating these steps into your life can produce amazing outcomes in terms of boosting your immune system. You may notice some immediate changes within the first week or two. The longterm effects will include increased energy and clearer skin. While reaching for the goal of a strong immune system, you will experience all sorts of additional benefits.

Kim Wilson
Kim Wilson

Kim Wilson is a Certified Holistic Health Coach (CHC) through The Institute for Integrative Nutrition and the owner of Farm Girl Fuel, LLC. Leading and educating with the holistic approach of the mind, body, and spirit, Kim helps women take back their health through simple nutrition and lifestyle changes.  Getting to the root cause of what’s holding them back in the different areas of life. She is a huge advocate of the “food is medicine” philosophy and applies the same concept when helping her clients.

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