10 Ways to Make Your Immune System Happy
Introduction: Why Your Immune System Matters
What’s the big deal about a robust immune system anyway? The immune system is a host defense system that integrates biological structures and processes to protect an organism from invading pathogens. That’s a BIG DEAL, especially in today’s world because it means we have a defense against contracting illnesses and passing them on to others. Yet, why aren’t we taking it seriously to boost our immune system? Despite its invisibility, our immune system does more than just fight off bacteria or viruses—it also regulates our endocrine and nervous systems. The truth is: our immune system thrives on happiness, so if you want it to keep thriving, strive to stay happy!
10 Strategies to Boost Your Immune System
1. Take Action
Nothing changes for us unless we change. Happiness and health are at an all-time low, and depression is off the charts. If we are to thrive, we must take responsibility for our health and happiness—no one can do this for us. We have much to learn from indigenous knowledge about Health Sovereignty—the ability of individuals and communities to exercise agency over their food, health, and energy needs. By taking action to better our lives and attitudes, we boost our immune system by a thousandfold.
Simple first steps include:
- Doing things you enjoy (sledding, hiking, drawing, writing, performing arts, stargazing)
- Engaging in activities that make you laugh
- Setting aside time to relax and reflect on your blessings
2. Be Happy
Research shows that people who are happy and feel satisfied produce more antibodies than those who are less happy. Doing things that make you happy elevates your mental and physical health. Healthy pleasures reduce stress and activate happy hormones: dopamine, oxytocin, and serotonin—all supporting the endocrine system. These feel-good hormones ease pain, enhance mood, and increase energy.
Making others happy has been proven to help us live longer because it makes us more content. Being self-absorbed in self-loathing, self-doubt, and living in constant sadness, fear, and anxiety are not ways to live a healthy life. When was the last time you spent an hour doing something that made you happy? Think about what makes you feel good and do it!
3. Exercise & Move More
Sitting too much reduces blood flow in our bodies by 40%, literally making us weaker. Take regular breaks throughout your day, use a standing desk if possible, and engage different muscles. You don’t have to run a marathon, just find an exercise you love and do it. Dance, climb trees, hula hoop, play pickleball, hike, or walk. Our bodies love routine, so find an exercise routine that is fun, uplifting, and stress relieving. Exercise has a powerfully positive effect on the endocrine system and overall physical and mental health. Share the benefits with a friend and double the benefits!
4. Connection & Community
Engagement and a sense of belonging is one of the nine Lifestyle Habits of the World’s Healthiest, Longest-Lived People, according to Blue Zone. We can transform our health through deeper connection and community, spending time with positive people, and engaging with our community. The company you keep directly impacts your happiness factor—dump those energy vampires unless you’re willing to help them move forward.
Compost what does not serve you and nurture what does. This isn’t about being mean—it’s about being mindful. Surrounded by optimistic, creative, loving people, you can focus on what makes you happy! When we collaborate with like-minded people, we are engaged, which is a human necessity for happiness, health, and productivity.
5. Spend Time in Nature
The Japanese word “shinrin-yoku” means “forest bathing,” and I do that regularly because my spirit thrives in Nature. The closer we get to Nature, the closer we get to our true nature. Get out into Nature especially if you live in an urban environment—it is key to staying healthy. Walking through a beautiful park, sitting on a beach watching waves crash, feeling the sun on your face—it doesn’t get better! Breathing fresh air, feeling the wind, and experiencing the sheer beauty of Nature elevates our mood and boosts our immune system. Getting in touch with the microbiome-rich soil keeps the earth and us healthy.
6. Eat As If Your Life Depends on It
Eating healthy foods lessens our cravings for sweets, sodas, and junk food—food affects everything from our mood to our waistline. Start by removing processed foods and eating more immune system boosting foods rich in essential fatty acids, amino acids, vitamins, minerals, and antioxidants. Seek out and buy organic food because herbicides, pesticides, and fertilizers eventually end up in all foods, harming your body and the environment. Pay the farmer now or the doctor later.
Most livestock producers administer drugs, antibiotics, and hormones to their herds. The stress of these animals and these added chemicals affect our health destructively. Include 2-3 servings of fruits and vegetables with each meal (preferably raw or lightly cooked), and snack on 1-2 servings per day—buy locally grown whenever possible. Better yet, consider growing a garden yourself!
7. Be Mindful
Give your immune system a little boost with meditation or prayer. Mindfulness is about focusing on what’s happening right now—in your body, environment, emotions, and thoughts. When we are mindful of our emotions, we don’t stay stuck in them; instead, we practice acceptance. Being aware of your feelings rather than resisting them reduces stress levels and heightens your senses. The fact that stress is the number one killer makes it clear we need to reduce stress.
Try “walking meditation”—focus on how the sun feels on your skin, notice fragrances, be in tune with Nature with all your senses open. Instead of mindlessly checking email at dinner, be fully engaged with the people you’re with. When we’re in a state of flow—when everything just seems right—we’re automatically less stressed. Studies show that mindfulness makes us better at multitasking and learning new information.
8. Laugh and Love More
Laughter is an immense immune system booster—they say laughter is the best medicine, and I believe it. Feeling down? Watch a comedy, go to a comedy club, ask a hilarious friend to lunch, or play games with your family. Our emotions are contagious, so if you laugh and feel happy, chances are others will catch your mood. Laughing together is a great way to strengthen relationships! The effect of humor on immunity is so powerful that simply watching a humorous video has been proven to have a positive effect.
9. Get Creative
The Renaissance Age happened when people transitioned out of the Dark Ages into an enlightened way of life through a surge of creativity. Although the COVID era has been daunting, it has also brought many of us to new creative heights. Pick up that guitar you’ve always wanted to learn, turn up the music and boogie, or get involved in a band or local theater. Find something new and fulfilling to do, and just do it! When we embrace our creative side, we expand ourselves beyond just survival and begin enjoying being alive. According to a 2014 study in Psychological Science, people who participated in performing arts activities were less likely to feel depressed or anxious. Your immune system loves to play and be entertained.
10. Pets Perk Us Up
Animal therapy is proven to help those with PTSD, trauma, brain injuries, and emotional problems—from children to the elderly. Pets can help lower blood pressure, lessen anxiety, and even improve sleep. Conversations with your pet are the best—they do not talk back or judge you, and they love you unconditionally. When we care for others, we care more about ourselves—it’s a win-win. Take time every day to have an uplifting connection with your pet. Go for daily walks in the fresh air together and socialize with other pet owners. Next time you’re feeling down or overwhelmed, go hug or play with your animal—they will perk you up.
Conclusion: Happiness is the Key
Your immune system thrives on happiness, and we all deserve a balanced, healthy life. Getting out of our own way and taking action is life-changing. Happiness boosts our immune system by making us less likely to become ill or depressed—making others happy has been proven to help us live longer because it makes us more content. Now imagine how much better we’d all feel if we were kinder and more compassionate people. All these strategies mentioned in this article can help boost our immune system and enhance our overall health.
Your Call to Action
Stop procrastinating and creating barriers for yourself—choose just one of these 10 strategies this week. Notice the shift in your energy and immunity. Share in the comments which strategy you’re starting with—I’d love to celebrate your commitment to health! ❤️ You got this!
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