Eight Lifestyle Habits that Support Immune Health

In a recent video called “Eight Viruses that Can Cause Cancer,” we looked at the viruses that can help open the door for cancer. That video will be referenced below.  Some of these viruses now have vaccines that help, and some have antiviral drugs that lessen the side effects of these viruses. Unfortunately, some of these viruses have neither a vaccine nor any drug therapy that help. But even if you have one of these viruses or the antivirals are not sufficient, there are eight lifestyle habits that support immune health and prevent cancer.

Yes, there is something you can do to boost your immune system. And here they are

1. Eat a diet filled with plenty of fruits, vegetables, and plants

Many people resorted to binge foods like candy bars, potato chips, and sodas as comfort during the Covid pandemic. This left many with enlarged bellies, which became known as “Covid bellies.” Instead, we should have been using healthy eating and other lifestyle habits to build our immune systems to fight Covid. Research from the pandemic is clear—those who ate a more plant-based diet fared better.

According to Harvard research, those in the study who ate the most plant-based foods were 41 percent less likely to have severe Covid symptoms. They were also nine percent less likely to come down with Covid.

Research shows diets rich in colorful plant foods are associated with lower cancer risk. Plants such as fruits and vegetables also provide easily absorbed hydration, which every cell, organ, and system in our body needs to function properly. And that includes your immune system. Consider water a necessary nutrient that nourishes every cell, organ, and system in your body, and it can boost your immune system and enable it to work as God intended.

2. Exercise regularly

This recent pandemic turned many of us into couch potatoes, when our bodies needed daily movement to stay healthy. The sedentary lifestyle has become the new smoking. Even during months of quarantine, we desperately needed exercise. We could move around our home or walk around our neighborhood while socially distancing. According medical doctors such as Dr. Leigh Erin Connealy and Dr. Robert Lustig, exercise boosts immune function while increasing T cells and mitochondria in the cell. Exercise also enhances every system in our body including our immune system.

The lymphatic system, which is the trash disposal system of our immune system, requires movement to work properly. My husband and I walked 2-3 miles every day, and we kept on doing it during the Covid pandemic. I also walked 2 miles twice each day before and after chemotherapy and every day in between. Movement encourages your body to live and allows it to work as God intended. We were created to move during the day.

Research is clear that exercise improves immune function and lowers the risk of several cancers.

3. Maintain a healthy weight

Excess body fat promotes inflammation and increases cancer risk. In addition, it can increase your risk for type 2 diabetes and raise your blood pressure. Inflammation and uncontrolled blood sugar both increase your risk for cancer. Unnecessary weight makes all your systems work harder. If you have underlying viruses, keeping your weight within normal limits is even more important. Your body does not need that extra weight. I can see the difference in my blood sugar and blood pressure when I gain weight.

4. Sleep 7–9 hours per night

Our body repairs, rebuilds, and detoxes in deep sleep. According to Dr. Michael Breus, The Sleep Doctor, “Sleep deprivation affects every organ system and every disease state.” Therefore, a lack of sleep makes us more vulnerable to disease. A hormone called melatonin is released during deep sleep. Research shows that melatonin boosts the immune system and also kills cancer cells. When we repeatedly don’t get a good night’s sleep, it prevents God’s natural healing processes during sleep from occurring. There is no substitute for getting a good night’s sleep—and it’s free.

Yes, research confirms that adequate, deep sleep supports immune regulation.

5. Avoid tobacco

Smoking greatly increases the risk of HPV-related cancers and many other cancers. Research clearly indicates that smoking increases your risk for nearly all cancers, but especially for cancers of the mouth, throat, and lungs. Simply put, our bodies were not created by God to be a smoke stack!

6. Limit alcohol

Alcohol raises the risk of liver cancer and several other cancers. Drinking alcohol can increase your risk of cancer of the mouth, throat, esophagus, larynx (voice box), liver, and breast. The more you drink, the higher your risk. The risk of cancer overall is much higher for those who drink alcohol and also use tobacco.

Doctors advise people who drink to do so in moderate amounts. The federal government’s Dietary Guidelines for Americans defines moderate alcohol drinking as up to one drink per day for women and up to two drinks per day for men. But the American Cancer Society has recently recommended that people abstain from drinking alcohol if they want to prevent cancer.

7. Lower your toxic load

It’s no secret that we all carry a toxic load today, when up to 80,000 chemicals have been released into our environment since the Industrial Revolution. Your body was created by God with filtering systems to reduce toxins, but when your toxic bucket is overflowing as was mine, your immune system becomes distracted and simply can’t work as God intended. If you combine a high toxic load and an underlying virus or viruses, you can see why your immune system becomes compromised. Don’t let it. Reduce chemicals in personal care products and food. Reduce plastic exposure in your life. My video, “A Woman’s Toxic Exposure in One Day,” will be referenced below.  I also did a video on “How to Reduce Your Toxic Exposure in Just One Day.” This video will also be referenced below.

8. Pray, give thanks, and focus on your blessings

It’s no secret that prayer and meditation calm the emotional brain and allow the body to heal more effectively. The emotion most confirmed by research for promoting good health in the body and enhancing the immune system is gratitude. The Pilgrims and their story teach us the power of gratitude. After the most difficult year of their lives, which included selling their possessions, near starvation, and losing half of their loved ones from the winter of 1621, the Pilgrims prayed and thanked God for their survival and His provisions.

Dr. Murali Doraiswamy of Duke University Medical Center offered these powerful words on the healing power of gratitude:

“If thankfulness were a drug, it would be the world’s best-selling product with a health maintenance indication for every major organ system.”

According to Dr. Doraiswamy, the expression of gratitude has positive measurable effects on mood neurotransmitters, inflammatory and immune system cytokines, stress hormones, cardiac and EEG rhythms, blood pressure, and blood sugar.

The Apostle Paul gave us much wisdom on how to get through trials in our lives. This pandemic was clearly a long-lasting trial with many cascading issues. While Paul is living in his own trial, imprisoned and dealing with multiple issues, he encourages us in Philippians 4:6-8 to:

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known unto God. And the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.” (emphasis mine)

Paul’s advice was simple and true. We should pray about everything, give thanks in everything, and focus on “the good things.” Afterall, Paul tells us in Romans 8:28 that God will use all things for our good and His eternal purposes.

If you’ve ever wondered why missionaries are required to get so many vaccines, it’s because they are exposed to more viruses, infections, and diseases than we are. If your work or mission requires vaccines, make sure you check with your doctor to see which ones are needed. But here’s another piece of advice—Don’t get them all at the same time. It’s simply too much for your immune system to handle at one time. Try to spread them out.

You can also strengthen your immune system with proven supplements. Whether Covid, flu, colds, or other viruses, some doctors and scientists recommend preventative supplements. According to the University of Maryland’s Integrative Medicine Department, the following supplements in moderation play a role in preventing and lessening any flu, cold, or virus. These supplements include:

Vitamin D – one of the most immune system-building nutrients. It’s also inexpensive and affordable.

Does Vitamin D Help with Covid-19?

Vitamin C – which helps prevent viral, bacterial, and various infections by shortening the duration of colds. It also is anti-inflammatory and acts as a natural antihistamine.

Vitamin A – which especially helps with respiratory infections.

Zinc – which can lessen the replication of the viral load and reduce infections. It must be taken immediately when symptoms appear. My husband and I have taken 20 mg of zinc since this pandemic began.

Selenium – is an antioxidant that strengthens the immune system’s response against cancer cells, bacteria, and viruses.

Check with your doctor about the ones best for you.

Recently, I’ve discovered another great supplement that boosts the immune system. It’s called Beta Glucan by Better Way. When  I recently came down with a cold, I decided to try it. After 24 hours, my cold that normally takes 3-4 weeks to subside, was literally gone.

What do you use to boost your immune system?

View this message on YouTube:

Eight Lifestyle Habits that Boost Your Immune Health

Related messages on YouTube:

Eight Viruses that Can Cause Cancer

A Woman’s Toxic Exposure in One Day

How to Reduce Your Toxic Exposure in Just One Day

For Your Health,

Ginny