Antibiotics and antivirals have long been considered essential tools in the fight against infections. However, with the growing resistance of bacteria and viruses to these drugs, it has become crucial to explore alternative methods for protecting ourselves from infections. One such alternative is boosting our immune system in order to reduce the risk of contracting infectious illnesses. Here are the top 7 steps you can take to strengthen your immune system and combat infections, without the need for antibiotics.
1. Reduce sugar and white flour intake and increase vegetable and berry consumption
A diet low in carbohydrates, particularly sugar and white flour, can help maintain healthy blood sugar levels. This, in turn, makes your white blood cells more effective in fighting off infections. Consuming 6 to 9 cups of non-starchy vegetables and berries daily is a great source of carbohydrates that don’t spike blood sugar levels.
2. Eat high-quality protein daily
Your immune system requires amino acids found in protein to produce antibodies that combat infecting agents. Including high-quality protein sources, such as lean meats, fish, eggs, nuts, and seeds, in your daily diet can help strengthen your immune system.
3. Prioritize sleep
Getting 7 to 9 hours of sleep every night is essential for maintaining a healthy immune system. When you are fighting off an illness, it is especially important to prioritize sleep, as this is the time when your body is most actively fighting infections.
4. Ensure adequate intake of iodine, selenium, and trace minerals
Your immune system requires trace minerals, such as iodine and selenium, to produce molecules that attack and dissolve invading agents. To ensure that you have sufficient iodine levels, try incorporating iodized salt and/or seaweed into your diet.
5. Get enough vitamin D
The majority of Americans are deficient in vitamin D, which is essential for the production of antimicrobial proteins. This deficiency is often due to people spending the majority of their time indoors and using sunscreen whenever they are outside. If you cannot maintain a year-round tan, consider taking a vitamin D supplement. Make sure to consult with your doctor about the appropriate dosage for you, as excessive intake can be harmful.
6. Don’t forget about vitamin K2
Vitamin K2 plays a crucial role in managing calcium in your bloodstream, which is why it is important to consume at least 3 cups of leafy greens daily. By eating enough leafy greens, you can ensure that your body is able to convert the vitamin K from the vegetables into vitamin K2, which your body can absorb.
7. Take care of your microbiome
The bacteria and yeasts that live in and on your body play a significant role in your immune system. Encourage the growth of health-promoting bacteria and hinder the growth of disease-promoting ones by eliminating sugar and white flour from your diet, and consuming enough non-starchy vegetables and resistant starches to promote regular bowel movements.
By incorporating these dietary and lifestyle changes, you can improve your overall health and become more resilient against infections. In an era when antibiotics are becoming increasingly ineffective, taking care of ourselves is more important than ever.
