How to naturally boost your immunity

After having just come out of my last treatment (successfully Alhamdulillah), my immune system is essentially brand new and in need of some TLC. So this week, while I am in the process of boosting it myself, I thought it would be appropriate to share some thoughts with you all. This isn't an exhaustive list of what I do and I also do not do all of these but we will discuss a well-rounded approach suitable for everyone.

A strong immune system is essential for protecting the body against illnesses and infections. While genetics and lifestyle play significant roles in immune health, incorporating specific foods, herbs, and practices can naturally enhance your immune system.

Immune-Boosting Foods

1. Citrus Fruits
   Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is known to boost the production of white blood cells, essential for fighting infections. Including a variety of citrus fruits in your diet can help strengthen your immune response.

2. Garlic
   Garlic contains allicin, a compound with potent antimicrobial properties. Regular consumption of garlic can enhance the immune system’s ability to fight off pathogens. It’s best consumed raw or lightly cooked to preserve its beneficial properties.

3. Ginger
   Ginger has powerful anti-inflammatory and antioxidant effects. It can help reduce inflammation, which is crucial for a healthy immune response. Adding ginger to teas, smoothies, and meals can provide a significant boost to your immune system.

4. Yoghurt
   Yoghurt is rich in probiotics, beneficial bacteria that support gut health. Since a large portion of the immune system resides in the gut, maintaining a healthy gut microbiome is critical for overall immune function. Choose yoghurts with live and active cultures for the best benefits.

5. Leafy Greens
   Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants. These nutrients are essential for immune function and overall health. Incorporating a variety of leafy greens into your diet can support a robust immune system. Important point here: Choose leafy greens you like. Yes, kale is healthy, but I personally don't like it, so I will just go for leafy greens I am happy to eat daily instead. Don't follow fads, follow your preference.

6. Almonds
   Almonds are an excellent source of vitamin E, an antioxidant that helps fight off infections. A small handful of almonds provides a good portion of your daily recommended intake of vitamin E, making them a convenient and healthy snack. As some people are allergic to almonds, other nuts and seeds can offer similar benefits.

Immune-Boosting Herbs

1. Turmeric
   Turmeric contains curcumin, a compound with strong anti-inflammatory and antioxidant properties. It can enhance immune function by modulating the immune system. Adding turmeric to your diet or taking it as a supplement can provide immune-boosting benefits.

2. Echinacea
   Echinacea is a popular herb known for its immune-boosting properties. It can help increase the production of white blood cells, enhancing the body's ability to fight infections. Echinacea is commonly taken as a tea, tincture, or supplement.

3. Elderberry
   Elderberry is rich in antioxidants and vitamins that can boost the immune system. It has been shown to reduce the duration and severity of cold and flu symptoms. Elderberry can be consumed as a syrup, tea, or supplement.

4. Astragalus
   Astragalus is an adaptogenic herb that helps support the immune system. It enhances the body’s resistance to stress and infections. Astragalus is typically consumed as a tea or in supplement form.

Lifestyle Practices

1. Adequate Sleep
   Quality sleep is essential for a strong immune system. During sleep, the body repairs and regenerates, making it a critical time for immune function. Aim for 7-9 hours of uninterrupted sleep each night to support your immune health.

2. Regular Exercise
   Regular physical activity can boost immune function by promoting good circulation, which allows immune cells to move more freely throughout the body. Aim for at least 30 minutes of moderate exercise most days of the week. Even something as simple as a walk is good enough. Park a little further away from the supermarket and walk a little more next time. A little goes a long way.

3. Stress Management
   Chronic stress can weaken the immune system. Incorporating stress-reducing practices such as mindfulness, meditation (for me this would be in the form of concentrating on your Salah), deep breathing exercises, and gentle stretching can help manage stress levels and support immune health.

4. Hydration
   Staying well-hydrated is essential for overall health, including immune function. Water helps transport nutrients and oxygen to cells and removes waste products from the body. Aim to drink at least 8-10 glasses of water daily.

Islamic Teachings on Health and Wellness

Islamic teachings emphasise the importance of maintaining good health and wellness. The Prophet Muhammad (peace be upon him) said, "Take advantage of five before five: your youth before your old age, your health before your illness, your wealth before your poverty, your free time before your work, and your life before your death." (Al-Hakim)

The Quran also highlights the importance of consuming wholesome and lawful food: "O you who have believed, eat from the good things which We have provided for you and be grateful to Allah if it is [indeed] Him that you worship." (Quran 2:172)

Additionally, the practice of regular prayer (Salah) and mindfulness (Dhikr) can help reduce stress and promote mental well-being, which in turn supports a healthy immune system.

Boosting your immune system naturally involves a combination of healthy eating, herbal remedies, and lifestyle practices. By incorporating these strategies into your daily routine, you can support your body’s natural defenses and promote overall health. Remember, the teachings of Islam also emphasise the importance of taking care of your health, highlighting the interconnectedness of physical, mental, and spiritual well-being.