Healthy Immune System: 5 Holistic Health Practices That May Boost Your Immune System ​ by Dr. Bradley Nelson

Healthy Immune System: 5 Holistic Health Practices That May Boost Your Immune System ​

Keeping our immune systems strong is a key to staying healthy and beating all kinds of illness. Here are some of my top health and wellness immune-system boosters:

1. Get Enough Sleep

Sleep and the circadian system exert a strong regulatory influence on immune functions, while lack of quality sleep can lead to chronic low-grade inflammation and produce immunodeficiency, both of which have detrimental effects on health. The importance of sleep in every aspect of your health can’t be overstated. Make sure you’re getting around seven to nine hours of sleep most nights. Rest is a chance for the body to regenerate and can be a natural way to heal yourself every night. Tips: Try to go to bed and wake up at the same time daily. Make your room darker and quieter. Limit screen time a few hours before bed.

2. Rest and Relax

Chronic stress suppresses the immune system. Taking time to relax and rejuvenate is a simple and effective way to boost your immune system. Suggestions include spending time with friends and family or in nature, reading a book, meditating or anything that helps you feel calm.

3. Eat a Healthy Diet 

Eating healthy, whole foods is a great way to boost your immune system naturally. Foods that aren’t processed are rich in nutrients and antioxidants that can help boost your immune system. Having a healthy gut microbiome has also been shown to benefit your immune system. Foods high in fiber and probiotic-rich are good for supporting microbiome health.

4. Get Enough Vitamins

Research has shown that supplementing with certain vitamins, minerals, herbs and other substances can improve immune response and potentially protect against illness. Vitamins that help boost the immune system include:

  • Vitamin C, an antioxidant found in citrus fruits such as oranges and grapefruits, as well as strawberries, kale, spinach and broccoli.
  • Vitamin B6 found in spinach and other dark green vegetables, chickpeas and fish.
  • Vitamin E found in nuts such as almonds and seeds such as pumpkin and sunflower seeds.
  • Vitamin D.
  • Zinc.

5. Release Emotional Baggage

Negative emotions may alter immune response functions and are associated with an increased risk of exacerbated inflammation, a recent study from Pennsylvania State University finds. Methods such as the Emotion Code® with The Body Code™ are designed to help people and remove Trapped Emotions, unresolved and un-confronted negative from traumatic and difficult experiences. This can facilitate physical and emotional balance and recovery and boost overall health and happiness, which naturally supports a healthy immune system.

Note: The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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Helpful tips. Trying to stay well. 🙏🏼
Elisa Schmitz
Sleep is so key, and I'm still working on consistently getting a good night's rest. Many thanks for these important immune insights, Dr. Bradley Nelson !
Julie Rose
Appreciate this ❤️

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