Bolstered Immunity
Bolstered immunity refers to an immune system that has been strengthened and fortified to better protect against infections and diseases. This can happen through natural exposure to pathogens which builds natural immunity over time, but there are also ways we can help bolster immunity through lifestyle and interventions.
Some key ways to help bolster immunity include:
- Eating a healthy, balanced diet: Getting enough macronutrients like protein as well as micronutrients like vitamins C and D, zinc, and selenium which support immune cell function. Consuming probiotic foods can also help fortify gut immunity.
- Getting enough sleep: Allowing time for our body's T-cells and macrophages to regenerate and keep immunity strong. Adults should aim for 7-9 hours per night.
- Exercising regularly: Moderate activity helps circulate immune cells in the body. Aim for at least 150 minutes per week of moderate activity.
- Reducing stress: Chronic stress and cortisol release can suppress immune function over time. Using stress reduction techniques helps immunity.
- Supplementation: Some supplements like elderberry, medicinal mushrooms, zinc, and Vitamin C have been shown to bolster immunity against certain pathogens when taken regularly. Talk to your healthcare provider before starting any new supplement.
- Vaccinations: Getting recommended vaccinations trains your immune system to recognize and remember pathogens for future defense. Stay up to date, especially on annual flu shots.
Having bolstered immunity doesn't mean you'll never get sick, but it provides your body's natural defenses the support needed to better avoid illnesses and fight off infections when exposure occurs. It also lowers risk for chronic diseases connected to inflammation like heart disease.
Talk to your healthcare provider if you keep getting recurrent infections or have signs of a compromised immune system - there may be an underlying condition or other reasons your immunity needs a boost. Making healthy lifestyle choices and targeted supplementation forms the foundation for robust, bolstered immunity through each season and stage of life.