A Powerful Routine For A Healthy Immune System

Written by Brian Greenberg, MD, for 1MD Nutrition

Your immune system protects you from infection and if not functioning properly, you run the risk of serious health problems. This defense system requires a large amount of energy so it is important to make lifestyle choices that allow your immune system to function effectively. With proactive care, you can support your immune system to reduce your risk of chronic health problems.

When you are proactive about immune health, you can reduce these risks. One of the best ways to do this is by developing a routine that incorporates immune supporting nutrients, regular exercise, and natural supplements, to strengthen immune function and enhance longevity.

Support Immune Health Every Day

A daily routine structures your day and this can make the difference between operating at optimal health levels and risking chronic health issues. A solid health routine, similar to the one suggested here, incorporates a holistic approach to immune health allowing you to achieve long-term health goals.

6:00–7:00 am:

Your body loses water as you sleep, so hydration in the morning is essential. Drink two cups of water with lemon first thing. Staying hydrated is for efficient immune system function as defenses rely on your bloodstream to transport fluid, nutrients and important communication signals to organs and blood plasma consists of almost 90% water.

Additionally, the lymphatic system relies heavily on lymph which is also largely made from water. A well-functioning lymphatic system helps to remove toxins, waste, debris, abnormal cells and pathogens from the system, while also transporting infection-fighting white blood cells throughout the body. Staying hydrated can help support lymph production, to sustain important immune activities.

7:00–7:30 am:

The morning is a perfect time to get your daily exercise in. Doctors recommended at least 30 minutes a day and being active in the morning helps reduce elevated cortisol levels that develop overnight. These elevated cortisol levels can weaken the immune system, but with a morning exercise routine, you can get these levels down, to support your immune system and energy levels for the day ahead.

Taking a brisk walk is one of the most beneficial exercises to get you moving in the morning. This increases the circulation of nutrients, oxygen, and immune cells around the body. Studies show that the number of immune cells increases after just five minutes of exercise, so the more you walk, the better your defenses will be.

7:30–7:45 am:

Once you are up and moving, it is time to nourish and energize your body for the day ahead. For breakfast, try a nutritious Immune Boosting Sweet Green Smoothie.

• 1 cup chopped spinach and kale
• 1 ½ cups unsweetened almond milk (or alternative non-dairy milk)
• ½ cup mango
• ½ cup pineapple
• ½ cu kiwi
• ½ teaspoon freshly grated ginger
• ½ lemon, juiced

You can also opt for immune-supporting foods like oatmeal to add variety to your morning meals. Both oatmeal and granola are full of beta-glucan which has been shown to help support infection-fighting abilities. You can also add a little turmeric to your pancake mix, to add some fun color and the powerful antimicrobial benefits of curcumin, the main compound in turmeric.

With each morning meal, you can add some extra support for your immune system with the doctor-recommended ImmunityMD® and BreatheMD supplements.

ImmunityMD®: A comprehensive supplement that includes a prebiotic and probiotic blend that supports immune function by improving the gut’s ability to absorb nutrients and block toxins. L-Lysine helps with the reduction of everyday anxiety, while zinc helps support immune cell function and the immune system’s ability to respond to problems.

BreatheMD: A powerful immunity and respiratory supplement with powerful ingredients that enhance your natural defenses, encourage increased antioxidant activity, aid respiratory system performance, and provide better immunity.

• African geranium, which has been clinically shown to help increase stimulation of the immune system to fight infections.
• L-cysteine, an important compound known to promote glutathione production, an essential antioxidant enzyme that supports respiratory function.
• Vitamin D3, which supports immune cell production and improves immune responses.
• Marshmallow root, which works with L-cysteine to maintain respiratory tract moisture levels while also encouraging immune responses.

During your day:

Plan and prepare snacks and a lunch for the day so you are not tempted by unhealthy choices throughout the day. Studies show individuals who eat frequent small meals enjoy sustained energy levels, optimal metabolism, and overall health, so make sure you have snacks and try to eat every three hours.

Healthy eating habits can support metabolism which ensures nutrients are properly absorbed and delivered to your immune system to promote optimal health. Some snack ideas for sustained energy and immune support include:

• Nuts and seeds, which are full of zinc, magnesium and omega-3 fatty acids that help support immune activity. They are also rich sources of vitamin A, D, E and K which are fat-soluble and help reduce the risk of common colds.
• Yogurt, which is full of probiotics to nourish and balance beneficial bacteria in your gut, which are essential components of the immune system.
• Citrus fruits are full of vitamin C, an essential vitamin that positively influences both the adaptive and innate immune systems.

Your lunchtime meal should be full of nutrients, low in saturated fats and refined sugars, and high in fiber. Always plan to take lunch with you rather than eating out, so you can be sure you get the nutrition you need for optimal immune health. Some delicious and nutrient-rich meal ideas for immune and overall health can include:

• Roast Vegetable Soup
• Lentil and Vegetable Stew
• Carrot and Ginger Soup
• Turkey and Black Bean Chili
• Chicken and Spinach Soup

Don’t forget to drink water throughout the day. To help with this, keep a big bottle of water with you, and plan to finish it by the end of the day. Additionally, during particularly stressful times, you can take a second dose of ImmunityMD® with your afternoon snack. If you are taking BreatheMD, you can take your second daily dose at this time.

Get in a workout:

An additional 30 minutes of exercise is up to you. But, if you were not able to fit in a morning workout, make sure you fit some exercise in during the day. A healthy goal is to get at least 30 minutes of exercise a day, be it in the morning or later in the day. Just make sure you do not overdo it as this can weaken your immune system. For immune system health try walking, cycling, swimming, or jogging.

6:30–8:30 pm:

Your evening meal needs to be finished two hours before bed, as this is essential for uninterrupted sleep. To help prepare a balanced and nutrient-rich plate include:

• one-third vegetables
• one-third protein (fatty fish, lean poultry
• one-third healthy fats, complex carbohydrates (sweet potato, brown rice), or additional vegetables.

A good rule of thumb to remember when preparing meals to support immune health, is to keep it colorful, keep it fresh, and keep portions small.

8:30–9:30 p.m.:

You have been active all day which will have taken its toll on your body, so the evening is about relaxing. To help prepare you for a good night’s sleep, spend some time alone to wind down. Deep breathing, meditation, taking a bath, or reading can all help you prepare for a better sleep. Striking with a bedtime routine helps lower cortisol levels and stress, which promotes uninterrupted sleep so your immune system can refresh.

During sleep, the body undergoes several restorative processes. The immune system releases certain chemicals that combat illness. During illness or times of stress, the body uses a lot of energy to eliminate pathogens by kicking the immune system into high gear, leaving less energy for other activities. It is important to plan for more sleep than usual when you are ill, to allow for optimal healing.

9:30–10:30 p.m.:

Plan a bedtime that allows you to get the sleep you need. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. If you wake in the morning, feeling refreshed, then you are likely getting enough sleep. But, if not, you need to adjust your evening routine and bedtime accordingly.

Final Thoughts

Establishing a daily routine to support immune system function is the best way to promote optimal defenses for overall wellbeing and longevity. A balanced diet, regular exercise, healthy habits, and the additional support of doctor-recommended supplements like ImmunityMD® and BreatheMD can help maintain optimal immune system function, so your defenses are strong, and you can live every day to the fullest.