How To Boost Your Immune System in 3 Simple Steps

Did you know over 70% of your immune system is in your gut? 

With this in mind, it makes sense that food can be one of the most powerful tools we have to help prevent disease. 

But, not just any type of food will do…our bodies need nutrient-rich foods such as fruits & veggies, whole plant foods, healthy fats, free range chicken, salmon, and even shellfish.

Scientists have long recognized that people who are malnourished are more vulnerable to infectious diseases. There is even some evidence that various macronutrient deficiencies (deficiencies of zinc, iron, folic acid, vitamins A, B6, C, & E) have been shown to alter immune response.

And macronutrient deficiencies aren’t just a problem for those living in poverty... It’s a serious issue that affects the elderly, those with poor eating habits, and even individuals who might be trying the most recent fad diet without a good understanding of their body’s nutrient needs. 

Let’s set the record straight, we aren’t saying all fad diets are bad. We are simply saying to do your research before starting a new diet to ensure you are consuming nutrient-dense foods, while excluding the items you wish to cut out or limit.

And that’s exactly why we recommend starting with your diet when looking to maintain a healthy immune system.

A healthy body begins with a healthy immune system and what you eat helps form the foundation of your immune health.

 

The Importance of Diet for a Healthy Immune System

 

Have you heard of the saying, “variety is the spice of life”?

Well not only does variety, in terms of experiences, keep life interesting, variety in the food you eat helps keep your immune system strong so it can continue to work hard and keep you healthy.

A healthy immune system starts with good, regular nourishment from nutrient-rich foods.

Plenty of fresh fruits & vegetables, quality protein, and healthy fats & carbohydrates are vital to keeping our bodies happy and healthy.

Let’s pause on protein for a moment because there’s a lot of misinformation out there surrounding this topic. 

Protein helps repair the body, aids in the recovery from illness & sports injuries, keeps muscles healthy & strong, helps stabilize blood sugar (collagen protein does a great job of stabilizing blood sugar), and is ideal for supporting a healthy metabolism.

Research studies have shown that protein deficiencies not only lead to weakened joints, muscles, & bones, but also a depletion of immune cells, fewer antibodies, and other immune-related problems. 

But, you can’t just eat protein-packed foods all the time… Remember, variety is the spice of life!

Make sure you are consuming healthy fats, like those found in olive oil, nuts, and salmon.

And don’t forget to eat plenty of whole plant foods like fruits, vegetables, nuts, seeds, and legumes.

These types of foods are more important to your immune health than most people realize…

 

The Role of Antioxidants in Immune Health

 

Whole plant foods like the ones we just mentioned (fruits, vegetables, nuts, seeds, and legumes) are rich in nutrients and antioxidants.

Why are antioxidants so important in supporting a healthy immune system

Antioxidants give us an upper hand against harmful pathogens. Not only can they help decrease inflammation by combatting free radicals, they also help reduce cell damage and prevent chronic disease. 

And with chronic inflammation being linked to numerous health conditions like heart disease, Alzeihmer’s, and even cancer, we could all use more antioxidant-rich foods in our diets.

Vitamin C and Vitamin D also help bolster our immune system and have even been shown to help prevent the common cold, ward off other diseases & infections, and even help increase recovery times when we do get sick.

[Note: If you’re looking for a convenient way to boost your immune system that’s rich in antioxidants & Vitamin C, then you have to check out our Matcha Go-To Sticks here. 

With 137x more antioxidants than loose-leaf green tea, 17x more than blueberries, and 6x more than gojiberries, you won’t find a better source of antioxidants that also helps detoxify your body, reduce stress, all while helping you look & feel younger.]

But, it doesn’t stop with your diet, your other lifestyle choices also have a huge impact on overall immune health.

 

How Lifestyle Choices Impact Immune Health 

 

Exercise, sleep, and proper hydration play a big role in keeping your immune system functioning at peak performance.

Here at Matcha Bloom, we are passionate about creating healthy, sustainable lifestyles that include a well-balanced diet, proper hydration, and plenty of exercise & sleep.

And remember, exercise isn’t just good for the body, depending on the activity, it can also be great for the mind. 

We believe in balancing physical exercise like working out & jogging with physical and mental workouts like hiking, long walks in nature, and our personal favorite, yoga. The mixture of these activities will keep you strong physically, mentally, and spiritually.

But, don’t get too crazy with your fitness routines. Life is all about balance… So don’t forget to balance your fitness with plenty of restorative sleep.

Getting adequate amounts of sleep may strengthen your natural immunity, while also allowing your body to repair itself and prepare for tomorrow. 

As a general rule of thumb, adults should aim to get 7 or more hours of sleep each night, while teens need 8-10 hours, and younger children up to 14 hours.

Worried you aren’t getting enough sleep?

You’re not alone! Sleep issues (along with increased levels of stress) is one of the most common ailments faced by Americans in this busy, ever-changing world. 

This, among other reasons, is why we are such advocates of implementing a matcha ritual into our daily lives. 

The high levels of L-Theanine found in matcha help calm the mind, help reduce stress levels, increase focus, and improve the quality of sleep.

And did we mention matcha has incredible immune-boosting properties?

More on that in just a bit… But, first, we want to share our 3 simple steps to help boost your immune health.

 

3 Simple Steps to Help Boost Your Immune System

Step 1) Eat a Healthy, Well-Balanced Diet

Here are 10 foods that you should add to your grocery list to help improve both immune health & overall health:

1. Citrus fruits - High in Vitamin C, we recommend grapefruit, oranges, clementines, tangerines, lemons, and limes.
2. Yogurt - A great source of Vitamin D, we recommend plain Greek yogurt with “live and active cultures”.
3. Almonds - A half cup of almonds per day is all that’s necessary to get a healthy dose of Vitamin E and healthy fats.
4. Ginger - Helps reduce a sore throat and other inflammatory illnesses, as well as nausea.
5. Turmeric - With high levels of curcumin, this bright yellow, bitter spice has been used for years as an anti-inflammatory in treating arthritis and general joint & muscle pain.
6. Garlic - Very valuable in fighting infections and boosting immunity.
7. Spinach - Rich in Vitamin C, antioxidants, and beta carotene that help increase the infection-fighting ability of our immune systems.
8. Broccoli - Packed with Vitamins A, C, & E, this is one of the healthiest vegetables you can consume.
9. Free range chicken - Poultry is high in Vitamin B-6, which plays a vital role in the formation of new and healthy red blood cells.
10. Shellfish - Shellfish is packed with zinc, which our bodies need so our immune cells can function properly. We like oysters, crab, lobster, and muscles.

Step 2) Exercise Regularly

Regular exercise contributes to a healthy immune system by promoting good circulation, lowering blood pressure, and may even reduce inflammation, while helping your immune cells to regenerate regularly.

Here are our top 5 favorite fitness activities:

1. Yoga - Benefits the mind, body, and soul.
2. Hiking - Helps inspire creativity, great for cardiovascular health, and it’s a great way to get some much-needed fresh air!
3. Long walks - Great for clearing the mind and getting a new perspective on life.
4. Strength training - Examples include body weight, free weights, and resistance training.
5. Endurance training - Examples include jogging, biking, and swimming.

Step 3) Get Enough Sleep

Studies show that healthy adults that sleep less than 6 hours each night are more likely to catch a cold compared to those who sleep 6 hours or more.

Regardless of the study, one thing is for sure, sleep and immunity are closely tied.

As a healthy adult, you should aim to sleep 7 or more hours every single night.

And for those that aren’t able to sleep that much, keep trying! 

We know it’s not always possible, that’s why 7 hours or more should be your goal, not a requirement.

 

Boost Immunity with Matcha Green Tea

 

Looking for an easy, inexpensive way to boost your immune health?

Matcha is the most nutrient-rich green tea in the world.

With 137x the antioxidants found in loose-leaf green tea, 10x the Vitamin C, a good source of L-Theanine, and more EGCG than any other natural food, it’s easy to see why matcha is the go-to for those looking to boost both immune health & overall health.

What is EGCG and why is it important?

EGCG (epigallocatechin gallate) is one of the world’s most potent antioxidants. It’s also instrumental in protecting your body from things like air pollution, harmful UV radiation, and harmful chemicals.

The combination of polyphenols, antioxidants, Vitamin C, EGCG, and other catechins help strengthen your immune system, while also protecting you from free radicals, cancer, diabetes, high blood pressure, Alzeihmer’s disease, Parkinson’s disease, and other degenerative diseases.

But, that’s not all matcha is capable of doing…

...Celebrities, professional athletes, health practitioners, yogis, and fitness enthusiasts alike use matcha to help them power through their days. 

The combination of the natural caffeine and high levels of L-Theanine found in matcha (5x the amount found in loose-leaf green tea) helps to provide a level of concentration & focus, while reducing the daily stressors of life that is unmatched by any other superfood on the market.

So, whether you’re looking to boost your immune health, looking to improve your overall health, or you’re just feeling a little stressed (or a combination of all 3), matcha has you covered.

By adding a matcha ritual to your daily routine, you’re opening yourself up to the possibilities, while protecting the only body you have.

This superpowder will become your superpower as it sustains you in your journey of life, from mind, to body, to soul.

Destress, detox, and boost your body’s natural immunity all with one incredible superfood - matcha green tea.

Start your morning ritual with our organic, ceremonial grade Purity Powder here.