Bolstered immunity - Renewal Hormone Center

What is bolstered immunity?

The immune system is our body's defense against infections and illnesses. Bolstering immunity refers to supporting and enhancing our immune function to better fight off pathogens. This can be done through several evidence-based lifestyle measures.

Some key ways to bolster immunity naturally:

• Eat a balanced, nutritious diet - Consume plenty of fruits, vegetables, whole grains, lean proteins, nuts and seeds. These provide antioxidants, fiber, and nutrients needed for optimal immune health.
• Get adequate sleep - Adults should aim for 7-9 hours per night. Quality sleep supports immune cell function and antibody production.
• Reduce stress - Chronic stress weakens immunity. Try daily meditation, yoga, or journaling to manage stress.
• Exercise regularly - Moderate activity 3-5 times per week boosts immunity by increasing blood circulation and antibodies.
• Avoid smoking/vaping - This impairs lung and immune function.
• Drink less alcohol - Excessive intake impedes immune cells and inflammation regulation.

For those needing an extra immune boost, the endocrinologists at Renewal Hormone Center also recommend checking your hormone levels, especially DHEA, melatonin, and testosterone. Declining hormones as we age are linked with poorer immune response. Their cutting-edge lab testing and bioidentical hormone therapy optimizes hormones for robust immunity.

Supplements That May Enhance Immunity

Certain vitamins, minerals and herbs can mildly support immune health:

• Vitamin C - Potent antioxidant. Dosage: 500-1000 mg/day
• Vitamin D - Critical for immune cell function. Dosage: 1000-4000 IU/day
• Zinc - Supports immune cell growth. Dosage: 25-45 mg/day
• Elderberry - Anti-inflammatory and antiviral properties. Dosage: 500-1500 mg/day

However, a poor diet cannot be fixed with supplements alone. The foundation should be adopting overall healthy lifestyle practices.

Who Would Benefit from Immune Boosting?

Bolstering immunity is especially prudent for:

• Older adults - natural immune function declines with age
• Frequent travelers - increased pathogen exposure raises infection risk
• Healthcare workers - repeated contact with sick patients
• Chronic stress - prolonged elevations in stress hormones impair immunity

By supporting our body's defenses with good nutrition, stress reduction, proper sleep, exercise and smart supplementation as needed, we give our immune system the best tools to keep us healthy all year long!

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