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Boost Your Immune System: Actionable Tips for Today

Tired of getting sick all the time? The way we live today wages a constant battle on one of our body’s greatest defenders of our health—our immune system . Chronic stress, bad sleep , antibacterial everything and poor diet all erode our immunity on a regular basis.

Tired of getting sick all the time? The way we live today wages a constant battle on one of our body’s greatest defenders of our health—our immune system . Chronic stress, bad sleep , antibacterial everything and poor diet all erode our immunity on a regular basis

You may be familiar with the term “immunocompromised,” referring to individuals with conditions like diabetes, cancer, or certain genetic disorders that hinder their bodies’ ability to fight off infections. However, not having a diagnosable immunosuppressive condition does not necessarily mean that your immune system is in optimal fighting shape.

5 signs of a weak immune system

Look out for these indicators of a weak immune system.

  • You seem to catch every bug going around (and it takes you forever to recover).
  • You often experience digestive issues.
  • You get weird breakouts or rashes.
  • You can’t seem to lose weight no matter what you do.
  • You wake up feeling tired and have frequent bouts of brain fog.

How Does Your Immune System Work?

The main job of your immune system is to protect your body against outside invaders such as viruses, bacteria, and other pathogens, ensuring your overall health. Think of it as a defending army consisting of organs, proteins, and cells that work together to fight off infections and diseases. The immune system does this by recognizing and mobilizing against antigens, which are parts of foreign bacteria, viruses, or other invading substances that trigger an immune response.

There are two major components of the body’s immune defense system:

  1. Innate Immunity: This is the body’s first line of defense and is present at birth. It provides a blanket attack against any type of foreign invader.
  2. Adaptive Immunity: This is a learned defense acquired over time. As you encounter different antigens, your immune system remembers them and can fight them more effectively upon subsequent exposures. This is why some illnesses, such as chickenpox, typically only occur once.

Ways to Support Your Immune System

Eat a Healthy Diet: Foods such as processed items, preservatives, refined sugars, gluten, and dairy can strain the immune system and increase inflammation. Instead, incorporate high-quality proteins, healthy fats, a variety of fruits and vegetables and fermented foods like kimchi, yogurt, and sauerkraut.

Use Anti-inflammatory Herbs: Seasoning meals with herbs like fresh parsley, cilantro, garlic, ginger, and curcumin (from turmeric) can help reduce inflammation, aiding in more effective infection control.

Prioritize Sleep: Sleep is crucial for developing adaptive immunity. Chronic sleep issues can elevate stress hormones, promote inflammation, and increase susceptibility to infections.

Exercise Regularly: Physical activity not only helps improve sleep and reduce stress, both essential for immune function, but it also reduces abdominal fat. This is important as excess abdominal fat can release cytokines, which can trigger harmful inflammation if produced in large amounts.

Moderate Alcohol Consumption: Limiting alcohol intake to no more than one drink per day for women and two for men, along with taking breaks from alcohol a few days each week, can help maintain a healthy gut microbiome and immune cells. 

Quit Smoking: Smoking harms every major system and organ, including the immune system. Quitting can reduce inflammation and improve overall health, making it easier for the body to fend off infections.

Manage Stress: Stress can produce hormones that suppress the immune system, hindering its functionality. Finding ways to relax, such as deep breathing, mindfulness meditation, exercise, or watching a favorite TV show, can be vital for both mental well-being and immune health.

How Expand Health’s Innovative Therapies Enhance Immunity

HOCATT Ozone Sauna: This therapy combines ozone, steam, and infrared rays to support the body’s detoxification processes. Ozone stimulates the immune system by boosting the production of white blood cells and increasing circulation, while steam and infrared rays aid in muscle relaxation and toxin release.

Hyperbaric Oxygen Therapy (HBOT): HBOT involves breathing pure oxygen in a pressurized chamber. This increases oxygen levels in the blood, promoting faster healing and enhancing the immune response by stimulating cellular repair and increasing white blood cell activity.

Red Light Therapy: This therapy uses specific wavelengths of light to penetrate the skin and stimulate cellular regeneration. It reduces inflammation, enhances circulation, and helps regulate the body’s immune response, particularly beneficial for those with autoimmune disorders or chronic inflammation.

Infrared Sauna: Infrared sauna therapy uses infrared light to generate heat, penetrating deeper into tissues than traditional saunas. This can improve circulation, reduce inflammation, and support immune function by promoting detoxification and relaxation.

From fighting off the common cold to preventing long term illness, a strong immune system is an integral part of of your health.

Questions? Call or WhatsApp us at: +27 (0)66 448 0238

Request a complimentary clinic tour here, where we can show you how our innovative therapies work.

Book a session and experience the immune boosting power of our therapies.



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