Supercharge Your Immunity — 7 Natural Ways to Stay Healthy

If you’re reading this article, you’ve probably familiar with some of the science-backed advice for boosting your immune system: Exercise regularly. Get more sleep. Stress less. But there’s so much more you can do to keep your immune system strong year-round.

To help, we interviewed phytotherapist and Ayurvedic practitioner James “Slim” Miles, the owner of a handcrafted line of Ayurvedic oils and herbs called Luminous Essentials. Here are 7 natural ways he says you can start supercharging your immunity today. *

1. Try Ashwagandha

Often referred to as “Indian ginseng,” ashwagandha keeps the immune system strong, says Miles. “In my practice, I’ve seen it be really effective for almost everyone I’ve prescribed it for.”

According to an article published by Banyan Botanicals, this Ayurvedic herb “has been the subject of studies looking at the benefit on the immune system, including possible support of the immune system during radiation and chemotherapy.” Sounds promising, doesn’t it?

2. Take Astragalus Root

“ Another go-to herb for building general immunity is astragalus root,” says Miles. “It’s been used in Traditional Chinese Medicine for over 2000 years and is safe for most people.”

According to an article published on WebMD, preliminary studies suggest that astragalus may offer benefits for the common cold, breast and lung cancers, and hepatitis. And it may soften the side effects of chemotherapy, including “nausea, vomiting, diarrhea, and bone marrow suppression (a decrease in the cells that provide immunity).” In fact, Miles notes that astragalus root was found by some researchers to increase bone marrow production.

“That’s the deepest level of our immunity that we’re aware of,” he points out. “Astragalus root is a very potent, deep-acting tonic herb. It’s even been noted to have antiviral properties.”

3. Cleanse & Moisturize Your Sinuses

Two tandem Ayurvedic practices-the neti wash and the application of nasya oil-”can be your first line of defense against pathogens like viruses and bacteria,” says Miles.

The neti wash-the technique of gently rinsing the nasal passages with a warm saline solution-”helps your sinuses produce new, fresh layers of immune-rich mucus,” he explains. It also flushes out excess mucus, as well as pollen, dust, bacteria, viruses, and other airborne contaminants.

“The neti wash is like an oil change for your sinuses,” says Miles. “You’re not only flushing out pathogens that may have a long incubation base. You’re getting rid of them before they have a chance to start gestating.” This evidence-based practice is now recommended by the Mayo Clinic and Harvard Medical School, particularly for people who are prone to allergies and sinus problems.

Once you finish the neti wash, Miles says, let your sinuses air out for an hour or two. Then moisturize them with a type of Ayurvedic oil called nasya. Available online and in health food stores, nasya oils contains special herbs and/or essential oils that often have antiviral and antibacterial properties, says Miles.

To try this technique, lie down, tilt your head back, and apply three to five drops of nasya oil into each of your nostrils. Take a few sniffs to draw the oil farther into your nose. Then rest for a few minutes so that the oil can penetrate the nasal membranes.

Applying nasya oil after doing the neti wash (ideally, daily, all year round, says Miles) will keep your mucous membranes from drying out and producing reactive mucus (a.k.a. a runny nose). Why? Because reactive mucus can become a breeding ground for colds and flus…among other things.

4. Drink Kefir

Although yogurt is often lauded as a probiotic superfood, observes Miles, kefir is a more potent choice. “Typically, the strains of bacteria in yogurt are very transient, they’re not good colonizers, and many of them don’t survive stomach acid,” he explains. “Many of the strains that you find in kefir do survive stomach acid, they’re non-transient, and they’re great colonizers.”

According to an article published on Healthline, “studies suggest that [kefir] boosts your immune system, has antibacterial properties…and may even combat cancer.”

5. Eat Sauerkraut

Sauerkraut is another immune-boosting probiotic powerhouse. According to Healthline, “Most probiotic-rich foods and supplements contain 5–10 billion colony-forming units (CFUs) per serving. In comparison, 1 cup of sauerkraut contains around 3 billion CFUs.

“Research has reported that one serving may contain up to 28 distinct bacterial strains” and “consuming a wide variety of strains may give you a broader range of health benefits.”

Furthermore, says Miles, the lactic acid probiotics in sauerkraut will survive stomach acid, supplant itself in the intestine, and start to create a healthy environment that’s conducive to the proliferation of other benevolent forms of bacteria. That’s important, because according to Healthline, “the bacteria that populate your gut can have a strong influence on your immune system.”

6. Eat Raw & Black Garlic

“Garlic is an immune tonic with antibiotic, antifungal and antimicrobial properties,” says Miles. “It’s also a source of FOS, a prebiotic that feeds good bacteria in the gut.” And according to research cited in an article on Healthline, studies show that garlic can boost your immunity and combat the common cold.

As Miles explains: “The active compounds of garlic comingle when you crush, mince or chew it and create a compound called allicin,” which is touted for its immune-boosting benefits. “The downsides are, it makes you smell like a garlic factory, and allicin has a short shelf life.

“The interesting thing is that when you ferment garlic, allicin gets converted into a different compound called S-Allyl-Cysteine (SAC), which is very shelf-stable and is a much more powerful antioxidant.” In fact, according to this MSN article, black garlic “has higher amounts of antioxidants…than regular garlic,” which can help reduce inflammation and prevent the development of cancer.

As an added benefit: Fermented garlic (more commonly known as black garlic), “won’t make you smell the way fresh garlic will,” says Miles, “and it has a sweeter taste.”

He recommends put some raw black garlic on a piece of toast with a little butter. Or take equal parts of ghee (clarified butter) and black garlic and whip it together with a small amount of honey.

If you’re taking regular garlic capsules, Miles says, find a product that specifies it has allicin on the label.

7. Take Vitamin D3

The body produces immune-boosting Vitamin D from sunlight, but many of us don’t get enough of it. “I recommend taking a Vitamin D3 supplement throughout the year,” says Miles, “especially through the winter months, and for people living in northern climates who aren’t getting outside enough in the summertime.

“Not only is Vitamin D3 a great anti-inflammatory, he continues, “but it is also is protective against 11 of the 15 different types of cancer.”

He also recommends laying out in the sun without sunscreen in the summer for 15–30 minutes, depending on the climate you’re living in, to encourage your body to produce more Vitamin D.

* As with most things involving your health, check with your health care provider before introducing new herbs, foods, vitamins, or cleansing practices into your daily routine. If you try these tips, tell us how they work for you!

Originally published at https://blog.sahoja.co.