Immune defence: how to boost your immunity

Regardless of the season, temperature or time of year, immune health and function are an important part of overall wellbeing. Our immune system keeps us energised and defends us against unwanted infections that can have an impact on our daily lives. By focusing on your sleep, diet and stress levels, as well as incorporating a few simple daily wellness practices, it is possible to boost your immunity and give your body its best chance of wellness.

What does our immune system do?

Our immune system is a complex network that fights infection and keeps our cells healthy. It works by keeping track of unwanted microbes that enter our body, and, if detected, eradicating them. The key players in immune-system function are our white blood cells, antibodies, the lymphatic system, the thymus, the spleen and bone marrow.

Strengthening your immune defence: How to boost your immunity

How do we know if we’re run down?

High levels of stress, a nutritionally poor diet, lack of sleep and excess alcohol can all weaken our immunity, causing us to become sick more frequently and prolonging recovery periods.

Here are some common signs that your immune system might be compromised:

  • Tiredness or fatigue

  • Getting sick more frequently

  • Digestive issues

  • Wounds that are slow to heal

  • Cold sores

  • Breakouts.

Whether you are experiencing some of the above or not, it’s worthwhile incorporating immune-boosting practices into your day in order to prevent falling ill and to support your best, healthiest self.

Read on for some endota-approved rituals.

Support your health with supplements

While there’s no substitute for a healthy, holistic lifestyle, supplements are a great way to support your immunity at all times of the year, but particularly when it might be tested, such as during the winter months or if you are travelling. Incorporating vitamins A, C and D, and zinc, iron and selenium into your diet through supplements will help boost your immune system.

The endota Glow Super Greens powder is rich in vitamins and minerals thanks to the variety of greens it comprises, including spinach, spirulina, kale, chlorella and broccoli. Rich in bacteria-busting zinc, as well as plant-based protein to support energy levels and cellular protection. It can be consumed during the day in a smoothie, juice or glass of water to support a healthy functioning immune system. Vitamin C is known for being a must in times of sickness and can be found in one of its highest forms in rosehips, the fruit or seed pods of rose plants. Our Rosehip Tea is the perfect remedy to sip on during your day to keep any fatigue and illness at bay.

The importance of rest

Sleep is a vital part of our overall wellness, including immune function. Aim for eight hours a night and implement a few pre-bedtime rituals to ensure the sleep you are getting is as restorative as possible. Start by getting into bed at the same time every night and limiting screen time for at least an hour beforehand. Meditation and aromatherapy are calming rituals that can help to promote a sense of relaxation to incorporate into your bedtime ritual, and they can be really helpful as a part of your sleep practice. Diffuse your favourite essential oil and unwind with a sound healing to drift into a deep, restful slumber.

Boost skin health

Our skin is a reflection of our internal health, so when our immune system is struggling, we’re more likely to experience dullness and breakouts. A dedicated skincare routine will help long term, but to immediately brighten and decongest, try a clarifying face mask like the Charcoal Detox Mask. Charcoal and mineral-rich clay work to absorb excess oil and bacteria, while soothing aloe vera and glycerine prevent dehydration. In just 15 minutes, your complexion will appear brighter, smoother and much more balanced.

Enrich your diet

A nutrient-dense diet is one of the most important factors to consider when it comes to optimal immune function. Foods high in vitamins A, C and D, and zinc, iron and selenium are best, so be sure to reach for ingredients containing these. Leafy greens, wholegrains, fruits, nuts and seeds are excellent wholefood options, in particular, blueberries, turmeric, broccoli, spinach, garlic, oranges, kiwifruits, mango, capsicum and sunflower seeds, which are all commended for their immune-boosting properties.

Why not try blending a Mango Smoothie Bowl for breakfast, followed by a warming Turmeric and Cauliflower Soup for lunch, and ending your day with Mexican Baked Capsicums to up your immune-boosting nutrient intake for your day.

For more recipes that can promote a stronger immune system, read our blog here.