Four habits to maintain
a strong immune system

Getting sick, even with an innocuous common cold, can severely disrupt your day-to-day life

Previously published in WestmountMag.ca

It often begins subtly – a slight tickle at the back of your throat or a hint of congestion in your nostrils. Initially, you might dismiss it as a reaction to dust or a minor allergy flare-up, determined to carry on with your day as usual. However, the sensation gradually intensifies, creeping up on you. It’s only after that first night’s sleep that the full force of illness hits you, as sudden and overwhelming as a collision with a dump truck.

View your immune system as a vital defence mechanism, a castle gate that requires constant care and reinforcement to function optimally.

The onset of sickness is invariably surprising, ominous, and unwelcome. This sentiment has been particularly true over the past year and a half, as even a seemingly harmless common cold can now severely disrupt our daily routines and activities. In light of this, many individuals, especially men, are seeking ways to avoid these unwelcome interruptions to their lives.

It’s important to recognize that there’s no foolproof method to shield oneself from illness completely. Instead, it’s more productive to view your immune system as a vital defence mechanism, akin to a castle gate, that requires constant care and reinforcement to function optimally.

Maintaining a robust immune system involves a combination of healthy lifestyle choices. Regular exercise, a balanced diet rich in nutrients, adequate sleep, and stress management all play crucial roles in fortifying your body’s natural defences. Additionally, practicing good hygiene habits, such as frequent handwashing and avoiding close contact with sick individuals, can help reduce your exposure to harmful pathogens.

While these measures can significantly boost your immunity, listening to your body and responding promptly to early signs of illness is equally important. Taking time to rest and recover at the first hint of sickness can often prevent a minor ailment from developing into a more severe condition. Remember, taking care of your health is not a sign of weakness, but a necessary step in maintaining your overall well-being and productivity in the long run.

The usual suspects: Diet and Exercise

Doctors often recommend diet and exercise as a panacea for all your bodily troubles. They aren’t wrong. Multiple studies show in clear terms that exercise helps support a healthy immune system.

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Physical activity appears to achieve its immune-boosting capabilities in a roundabout way. It contributes to general health by lowering your blood pressure, lowering stress, improving heart health and controlling weight. These general health benefits may prime your body to fight infections.

‘You have to view your immune system as a defence mechanism, like a castle gate, in need of continual maintenance and refortification.’

Diet is crucial too. Your body needs various nutrients and micronutrients to aid in the production and activity of immune cells and antibodies. Experts recommend foods rich in probiotics, prebiotics and micronutrients like vitamin C, vitamin D, iron and zinc.

Sip on Chaga Tea

Another best practice is to take a cue from ancient practices. For centuries (millennia, probably), humans have used the Chaga mushroom to support a healthy immune system. A superstar in East Asian herbalist practices, Chaga has recently caught on here in the West too, and you can now find organic Chaga mushroom powder online in easy-to-dose packets.

Image: Vlada Karpovich Via Pexels

Chaga also contains abundant antioxidants and nutrients, including the nutrients mentioned in the section above: vitamins C and D, zinc and iron. Just mix a packet of powder into your morning coffee or hot water, add whatever sweeteners or dairies you like, and help your body support its natural immune response.

Take it easy on alcohol and relax

Studies on alcohol and the immune system draw a clear link between binge drinking and lowered immune responses. Experts are usually quick to point out that moderate to minimal alcohol consumption does not generally affect your immune system (and may even have overall health benefits). So before you head out for that wild Friday night, remember to think about your immune system.

‘Experts recommend foods rich in probiotics, prebiotics and micronutrients like vitamin C, vitamin D, iron and zinc.’

The last practice on this list is both the easiest and the hardest: relax. Research shows that stress can negatively affect your body’s immune response. Next time you get worked up over something small – a work deadline, relationship spat or rush hour traffic – remember to breathe.

There are several other things you can do to support your immune system, but the four best practices above are the perfect place to start. You can’t cure the common cold, but you can strengthen your defences against it.

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