Most of us know what to do to keep our immune system strong. Get at least eight hours of quality sleep every night. Exercise regularly. Eat a healthy diet. Stay hydrated. Take vitamin C and vitamin D supplements. But there are also some surprising things we can do to boost our immune system.
1. Electrolytes
Everyone knows it’s important to drink enough water on a regular basis, but it’s also important to consume electrolytes. When we sweat, our bodies excrete electrolytes, which need to be replenished on a regular basis. Simply drinking large quantities of water is not sufficient.
Electrolytes help our bodies regulate nerve and muscle function, balance blood acidity and blood pressure, regulate heart rhythm, help rebuild damaged tissue, and maintain the balance between fluids inside and outside our cells. The key electrolytes are sodium, magnesium, potassium, calcium, and chloride. Contrary to popular belief, most of us are actually deficient in sodium. A sodium deficiency can result in confusion, nausea, vomiting, seizures, and even coma. Studies have found that in a low-salt diet, your body will break down bone to maintain sodium levels in the blood.
So, how can we replace our electrolytes? Eating fruits and vegetables, drinking coconut water, and consuming salt (such as Pink Himalayan Salt or Redmond RealSalt). If you’re eating a low-carb diet, a great way is to add electrolyte powder to your water. Many electrolyte powders contain some carbohydrates and sugar, so if you are counting carbs, looking for a healthier, sugar-free alternative, such as LMNT or Redmond Relyte is best.
2. Glycine
Glycine is an essential amino acid that regulates immune function by building proteins for tissue and hormone maintenance. Research suggests that optimal glycine levels may help support heart and liver health, improve sleep, reduce diabetes risk, and reduce muscle loss. Glycine is considered to be an anti-inflammatory micronutrient whose effects include its ability to decrease pro-inflammatory cytokines. Glycine is one of the amino acids your body uses to make glutathione, which is considered the master antioxidant. Glutathione helps protect your cells against oxidative damage caused by free radicals, which can cause many diseases. Because glutathione levels naturally decline with age, it’s important that we get enough glycine. Glycine has also been shown to improve sleep quality and reduce the harmful effects of alcohol on your liver by preventing inflammation.
3. Berberine
Berberine is a natural compound found in plants and has been used for years in traditional Chinese medicine. Many studies show that berberine can significantly lower blood sugar levels in people with type 2 diabetes. It decreases sugar production in the liver, slows the breakdown of carbohydrates, and increases the number of beneficial bacteria in the gut. Our gut plays an important role in regulating our immune system.
Test tube and animal studies suggest that berberine can reduce the growth and spread of various types of cancer. Berberine can reduce the growth of harmful microorganisms, including certain types of bacteria and viruses. It can also reduce fat buildup in the liver, which can help protect against (and potentially reverse) NAFLD (non-alcoholic fatty liver disease). NAFLD is usually a result of a high-carbohydrate/high-sugar diet and can progress to cirrhosis if not detected early. High liver enzymes and an abdominal ultrasound can help diagnose NAFLD. An added bonus is that berberine has been shown to help weight loss.
4. NAC (N-Acetyl Cysteine)
NAC can be produced from other amino acids by your body. It’s important in many functions, including replenishing glutathione. This benefits chronic respiratory conditions, fertility, and brain health. NAC helps with detoxification due to its anti-inflammatory nature. Doctors regularly give NAC to patients with an acetaminophen overdose to prevent or reduce kidney and liver damage.
NAC can also relieve respiratory conditions. By thinning mucus in the bronchial tubes and boosting glutathione levels, NAC may help decrease the severity and frequency of coughing and respiratory attacks. Other benefits include stabilizing blood sugar (by decreasing inflammation in fat cells) and reducing heart disease risk.
5. Coffee
Coffee is considered to be abundant in antioxidants. Several studies suggest that coffee drinkers live longer and have a lower risk of premature death. The liver carries out hundreds of important bodily functions and is integral to the immune system. Fatty liver disease and hepatitis can result in cirrhosis (scar tissue in the liver). People who drink four or more cups of coffee daily have an 80% lower risk of cirrhosis. Coffee appears to protect against liver and colorectal cancer and contains several important nutrients, including riboflavin (Vitamin B2), pantothenic acid (Vitamin B5), manganese, potassium, and niacin.
Besides caffeine, coffee contains ferulic acid, nicotinic acid, and cafestol. Ferulic acid is a type of polyphenol that protects the digestive system against toxins and pathogens from contaminated food or water. Nicotinic acid (vitamin B3/niacin) can suppress inflammation that causes several diseases, including lowering fat and cholesterol levels in people with type 2 diabetes. Cafestol has anti-cancer, anti-diabetic, and anti-inflammation effects and agents that protect your liver. These antioxidants help regulate blood pressure and cholesterol levels and protect your liver and heart. Most coffee beans worldwide are heavily sprayed with pesticides, so it’s important to drink certified organic coffee or beans grown using organic practices.
Taking electrolytes, glycine, berberine, NAC, and drinking organic coffee are all beneficial in supporting your immune system. Always consult your licensed healthcare provider before taking these, especially if you have a health condition or are taking medication.
Kristina Mozzicato is a Licensed Massage Therapist board-certified in Therapeutic Massage and Bodywork by the NCBTMB. A 2009 graduate of the Connecticut Center for Massage Therapy, she is also certified in Cupping and ACE MediCupping™. The owner of Abundant Health Massage Therapy & Wellness in Farmington, CT, Kristina is also a Certified Consulting Hypnotist by the National Guild of Hypnotists. She has been named a Natural Nutmeg Magazine 10Best Massage Therapy Practitioner for 2020, 2021, and 2022.
For more information and convenient online booking, please visit: www.abundanthealthct.com.