Flu season is upon us in the northern hemisphere and with COVID-19 in the air as well, it is more important than ever to maintain a strong immune system. Building up an immune system does not happen overnight. It is the long-term daily lifestyle choices we make that will help our bodies fight viruses and bacteria on a regular basis. However, your body will begin to heal and strengthen the moment you give it the right conditions. Start implementing these 10 tips today to strengthen your immune system and be a healthier you tomorrow.
1. Hot/Cold Showers
Hydrotherapy has been used for centuries to treat and prevent disease. It is one of the most powerful remedies. A simple way to implement hydrotherapy into your everyday life is to take hot and cold showers. At the end of your hot shower, switch to cold water for the last 30 seconds. Always end your showers with cold water.
If you feel a cold or flu coming, do these contrast showers daily at least 3 times in a row. Shower for 3 minutes with hot water, followed by 30 seconds of cold water. Repeat three times and end with cold water. You can do this twice a day while your body is fighting the virus. This therapy is highly effective and can aid those with pneumonia as well.
Note that there may be some contraindications for those with a heart condition and other very specific circumstances.
2. Raw Garlic
Garlic is one of the most powerful foods we have to combat illness. It has potent medicinal properties that help fight viruses and bacteria and boost your immune system. The most effective way to consume it is raw, but you do not want to eat it on an empty stomach. Add raw minced garlic to your foods daily or take it as a “shot” with a little bit of lemon juice and water towards the end of your meal.
For maintenance, eat 1 raw clove of garlic a day. If you feel a viral or bacterial infection coming, consume 2-4 cloves a day until the infection has passed. Raw garlic is also great for your microbiome!
If you don’t tolerate raw garlic well, you can make a garlic broth. Cook 3 cloves of garlic in 1 cup of water, divide it in 3 portions, and drink throughout the day.
3. Oregano Oil
Oregano oil has antimicrobial, antiviral, and antifungal properties. Many people have successfully used oil of oregano as an antibiotic. There are two types of oregano oil you can find in the market: oregano essential oil (100 % oregano) and oil of oregano (oregano and olive oil).
Oregano Essential Oil is used for breathing treatments and is highly effective to prevent and treat lung infections. I wrote a previous blog detailing how we have used it. Click here to learn how to use oregano oil for breathing treatments.
Oil of Oregano is used internally, which is why it is diluted. Use oil of oregano at the first sight of illness. Take every 2 to 3 hours until symptoms subside. However, do not take for more than 3 days unless advised by a naturopath or herbalist. Note that it is an antibiotic and it will disrupt your microbiome. If you still get the flu, let the illness run its course and use the oregano breathing treatments until you are well.
Method: Pour a little water in a glass (no more the ¼ cup), add 5 drops of oil of oregano, and drink. You may want to have another glass of water to drink after, as it can be very strong.
For infants and toddlers, you can rub the oil of oregano on the soles of their feet. Do not use oregano essential oil! It will burn the skin.
4. Low Sugar Diet
Sugar suppresses the immune system and feeds bad gut bacteria. Therefore, it is essential to avoid all processed sugars. Sugar is hidden in most processed foods today. Think of foods that are considered “healthy” but are packed with sugar such as yogurt, fruit juice, and granola. Instead, eat fresh fruit, honey, smoothies, and homemade sugar free foods. Those sensitive to sugar should also consider limiting high sugar fruits and simple carbohydrates like white flour or rice that convert to sugar in the body.
5. A Good Night’s Sleep
Regularly getting a good night’s sleep is vital for your body to heal and restore itself at night. If you are continuously depleting your body from the rest it needs, the cells in your body are unable to restore and will leave you weaker to fight viruses or bacteria. The best regenerating sleep is obtained before midnight. Make every effort to go to bed as early as possible and sleep between 7 to 8 hours every night.
6. Manage Stress
Stress is another factor that will weaken your immune system. Before you become ill, learn to implement stress management techniques such as walking, positive thinking, eating healthy, resting, socializing, reading the Bible, singing, and doing good to others.
If you have already fallen ill, learn to slow down and give your body the time it needs to heal. Too often, we want to keep going even though our bodies are telling us to stop. Listen to your body and be intentional about giving your body the best condition to heal itself.
7. Drink Plenty of Water
Water helps flush out impurities and is also essential for your body to function efficiently. According to the CDC, U.S. adults drink an average of 39 ounces of water a day, or 4.9 cups. That is much lower than the recommended minimum amount of 8 cups a day. Make water drinking a priority to reach the goal of 8 to 10 cups of water a day.
One way to accomplish this is to divide the cups of water throughout the day. 2-3 cups of water before breakfast, 2-3 cups of water before lunch, 2-3 cups of water in the afternoon, 1 cup of water in the evening. Anther option is to count how many water bottles you drink in the day. I personally strive to drink 4 of my 24 ounce bottle a day.
8. Eat Plenty of Raw Foods
Fruits and vegetables are filled with antioxidants and nutrition that help our bodies fight disease. Furthermore, raw foods have good bacteria that help our microbiome and immune system. Most people fail to eat the amount of raw fruits and vegetables required daily for good health. Make a goal every day to increase your intake of these foods—raw vegetables in particular—to help your body fight infection. Also consider juicing greens daily during flu season to give your body an extra boost of antioxidants and nutrition.
9. Exercise
Exercise is an easy and fast way to maintain good circulation so that blood cells can move freely through your body and bring healing where needed. We all know we could do better in this area. We know it’s important, but things always get it the way. However, focus on the reward and start with small daily goals that you increase over time. Aim to move your body at least 30 – 60 minutes a day. Pick your favorite activity and make the time to do it daily. Your body will thank you!
10. Sunshine/Vitamin D
Vitamin D is an essential hormone for the immune system. It has been known for a few years now that vitamin D helps fight viruses and bacteria. Recent studies have found a correlation between COVID-19 incidence and low vitamin D. Those who have healthy vitamin D levels, seem to be less likely to contract COVID-19.
The best way to get vitamin D is through the sun because the sunshine provides healing benefits beyond just vitamin D. However, those who do not have access to sunshine year-round should supplement with vitamin D during the fall and winter months to boost their immune system.
The Bottom Line
There are steps you can take today to prevent viral and bacterial infections. Even if you do catch a virus, these tips will put your body in a better position to fight the intruder. Take your health into your own hands and make wise decisions today that will benefit you over a lifetime.
For more resources, check out my friend Dr. Joyce Choe’s blog post series titled “Surviving the Flu” and my blog post “The 8 Laws of Health – Principles for Healthy Living”.
