Yoga + Natural Ways to Boost Your Immune System & Reduce Stress Quickly & Easily
After living through 2020, you’ve heard about a bazillion times that there are three ways to stay healthy: washing your hands, wearing a face covering and social distancing.
These things can help reduce your risk of contracting bacteria or viruses in close proximity to you, but the very best way for you to avoid succumbing to covid-19 or any other coronavirus, cold or flu (and to prevent spreading it to others) is to ensure your immune system is functioning at it’s very best so that you either a) don’t get sick or b) recover faster if you do get sick.
Y’all know that old saying, an ounce of prevention is worth a pound of cure.
I have not only researched these topics and methods thoroughly, but I also practice what I preach and I rarely ever get sick, even when I see lots of other people around me feeling lousy, getting sick and missing work. I’ve only had one cold/flu that knocked me out within the past 10 years aaaand I’m pretty sure I know what I did that tanked my immune system that one time in 2017.
Jump to:
Part 1: Gentle Yoga for Immunity (A Healthy Immune System) [Video]
• What is the immune system?
• What is the biggest threat to your immune system?
• What is the best way to reduce stress in your life and in your body?
Part 2: Simple, Free Tools to Relieve Stress Right Now
• 8-Minute-Slow-Breathing-Meditation [Video]
• 10-Minute-Sensory-Meditation [Video]
• 5-Minute-Gentle-Yoga-Cloud-Salutations [Video]
Part 3: The Best Place to Relieve Stress + Foods to Boost the Immune System
• How To Do A Walking Meditation [Video]
• Foods, Herbs & Supplements to Boost Your Immune System
What is the immune system?
Let’s do a quick refresher in case it’s been a while since your last biology class.
Basically, your immune system fights and protects your body from infections.
According to JohnsHopkins Medicine, The immune system protects your body from outside invaders, such as bacteria, viruses, fungi, and toxins (chemicals produced by microbes).
The immune system can be divided into two sub-categories:
An innate immune system that you are born with.
An adaptive immune system that develops with exposure to microbes like bacteria and viruses. This produces antibody cells to better protect the body from future invaders.
Organs, proteins, cells and tissues that work together to make up your immune system include your adenoids, antibodies, bone marrow, your lymphatic system (lymph nodes, lymphatic vessels & lymphoid tissues), the spleen, the thymus, tonsils & white blood cells.
Other organs that play roles in protecting your body include your:
• lungs: which use mucous and cilia to trap and expel bacteria via coughing
• skin: a waterproof barrier that secretes bacteria-killing oils, saliva and tears
• digestive system: Some antibodies live in the lining of your intestines and stomach acid kills most microbes. Drinking water to flush out the bowels (and urinary) tracts also helps rid the body of bacteria.
NIH Research indicates that 70% of your immune system is thought to be in your digestive tract.
What is the biggest threat to your immune system?
The first thing that probably comes to mind is viruses and bacteria, but your body does needs to be sick sometimes to make antibodies. Normal, healthy adults may have 2-3 colds per year. (Especially if you have kids!)
There are several things that inhibit your immune system from performing at it’s peak, but the usual culprit that can be prevented is… [drumroll, please]…
Stress – be it physical, mental or emotional – can seriously weaken your immune system. This is mainly because stress – more specifically stress hormones like cortisol – decrease the white blood cells (lymphocytes) that help fight off infections.
Lack of sleep, anxiety, working long hours, smoking, alcohol, carrying extra weight and eating crappy food can all stress your body out whether you consciously feel it or not.
Photo by Jay Castor on Unsplash
What is the best way to reduce stress in your life and in your body?
Ok so in addition to the immune system, your body also has an autonomic nervous system. It controls automatic processes in your body like breathing, digestion and blood circulation. There are two opposing types of autonomic nervous systems:
Sympathetic autonomic nervous system: Prepares the body for danger by stimulating your “fight or flight” response through things like elevating heart rate, dilating your pupils and inhibiting digestion.
Parasympathetic autonomic nervous system: Calms the body by stimulating your “rest and digest” functions through slowing the heartbeat, relaxing the muscles and allowing digestion.
In a nutshell, our bodies need both systems but stress happens when we spend too much time in the sympathetic/fight or flight system and not enough time in the parasympathetic/rest and digest system.
Modern ways our body spends extra, unnecessary time in fight or flight mode is feeling:
• fear,
• worry,
• anger,
• outrage,
• anxiety,
caused by
• bad habits,
• technology,
• work,
• toxic relationships,
• social media,
• the news.
It would be wonderful to wave a magic wand and make your sources of stress magically disappear. I don’t know about you, but I am still waiting on my acceptance letter to Hogwarts, so that’s probably not an option. 🧙
The longer you’ve been tolerating stressful sources & situations, the more time & effort it’s going to take to undo all those harmful habits.
Throughout the rest of this post, I’ll share easy, natural ways to reduce stress, calm the body & the mind and therefore boost your body’s overall immunity.
Part 1: Gentle Yoga for Immunity (A Healthy Immune System), Digestion And Stress Relief
Practicing any gentle yoga postures/stretches/sequences can reduce stress + relax the body and mind into that parasympathetic/rest and digest state.
There is one type of yoga posture that is particularly beneficial for your body’s immune system.
Yoga spinal twists can improve digestion by stimulating gastrointestinal (GI) and abdominal muscles. By twisting the body’s trunk, you create intra-abdominal compression, bringing fresh blood full of oxygen and nutrients to your digestive organs. Remember that up to 70% of your immune system is in your digestive tract so with improved digestion comes improved immune function.
Other spinal twist benefits include: decompression of the spine, reducing back pain and opening the chest/back/shoulders (especially if you sit a lot in a car or at a desk).
Contraindications of twists in yoga (people for whom twists in yoga are not recommended) include people with herniated discs and women who are pregnant or menstruating.
Read more from the Yoga Institute.
This 20 minute yoga sequence is great for everyone including beginners and includes plenty of twists to support a healthy digestive system and a healthy immune system.
If you have back/neck/spinal injuries or above contraindications that prevent you from twisting or have other reasons that this yoga sequence may not work for your body try this guided relaxation call yoga nidra, which does not require movement.
The word “Nidra” roughly translates to “sleep” although the goal is NOT to totally fall asleep.
Alternatively, you can practice the yoga nidra below after the yoga sequence in the video above for extra relaxation and parasympathetic ANS stimulation.
Practicing yoga and/or yoga nidra regularly (1, 3 or 5 times per week) can help reduce or relieve chronic (long-term) physical, mental and emotional stress.
I know because I have practiced yoga and yoga nidra regularly since 2015 and can confirm huge reductions in my own stress and anxiety.
Read more about the health benefits of yoga nidra from Yoga International and Ambuja Yoga.
Read new research on How Yoga Boosts Your Immune System from Psychology Today.
Part 2: Simple, Free Tools to Relieve Stress Right Now
I shared a lot about chronic stress and the practices you can do to relieve it over time.
But what about acute stress that is more in the moment?
Maybe you’re feeling anxiety creeping in again.
Perhaps you are dreading a tough decision to make.
Or you feel overwhelmed and just need a break from it all!
Luckily there are some tools that can instantly help relax and ground you immediately.
How stress hijacks your brain & emotions:
A lot of stress nowadays starts in your brain.
The amygdala is located near the base of your brain and is part of the brain’s limbic system. It’s important for processing strong emotions like fear and pleasure.
Thinking, reasoning, decision-making, processing emotions and planning happen in the frontal lobes; large areas at the front of your brain which are part of the more evolved cerebral cortex.
Whenever you sense danger (real or imagined), your amygdala wants to automatically activate the fight-or-flight response while at the same time, your frontal lobes are processing information to determine if danger really is imminent and what is the most logical response to it.
The amygdala / fight-or-flight response is activated when stress makes you feel strong anger, aggression, or fear. It often results in a sudden, irrational, and illogical overreaction to the situation at hand.
I’m sure you’ve been there… Saying or doing something in the moment that you regret later… Which starts the stress cycle all over again, as you ruminate on how you could have reacted differently OR have anxiety about future, similar reactions.
The fight-or-flight response was appropriate for early humans because of threats of physical harm. Today, there are far fewer physical threats, but there are a lot of psychological threats caused by the pressures and stresses of modern life.
Read more about the brain in this article from healthline.
Basically you want to use simple tools to stop the stress, the overreactions and the regrets BEFORE they spiral out of control.
Quick Stress Relief Tool #1 is your Breath.
We all have this tool, but tend to take it for granted since it happens all day, every day on autopilot.
Just by changing the length of your inhales and exhales you can instantly start to relax your body (your autonomic nervous system) and relax your mind.
First, just notice your breath as it is before trying to change it. is it fast? slow? smooth?
Is it shallow (you only feel it in your chest) or deep (you feel it all the way in your belly/diaphragm)?
If you watch a sleeping baby breathe, you can watch its belly move up and down with those long, deep breaths. The older we get, the shallower we tend to breathe as we deal with more stress.
Stop the stress now and start to relax by extending the length of your inhales and exhales. Focus on your breath (instead of whatever thought/emotion/action is distressing you) by counting silently to yourself or listening to a recording of guided counting as in the video below.
✍️ Write down how you feel on a scale of 1-10 before this 8 minute slow breathing meditation and again afterwards.
Inhale 1 … Exhale 1 …
Inhale 2: 1,2 … Exhale 2: 2,1 …
Inhale 3: 1,2,3 … Exhale 3: 3,2,1 …
Inhale 4: 1,2,3,4 … Exhale 4: 4,3,2,1 …
Inhale 5: 1,2,3,4,5 … Exhale 5: 5,4,3,2,1 …
Inhale 6: 1,2,3,4,5,6 … Exhale 6: 6,5,4,3,2,1 …
Inhale 7: 1,2,3,4,5,6,7 … Exhale 7: 7,6,5,4,3,2,1 …
The slower and deeper the breath, the better. Maybe even see how far you can go past 7.
Slow breathing transitions us from the amygdala’s instinctual reactions to the frontal lobe’s more rational & conscious reactions.
Once your body and mind are more relaxed, your thoughts, actions and decisions will become clearer and more intentional.
Quick Stress Relief Tool #2 is your Senses.
To reiterate, the majority of modern stress is most likely in your brain / mind, which eventually manifests in other ways physically and emotionally and behaviorally.
Common effects of stress on your body include: headaches, muscle tension/pain, chest pain, fatigue, decreased libido and upset stomach.
Common effects of stress on your mood include: anxiety, restlessness, lack of motivation/focus, overwhelm, irritability, anger, sadness and depression.
Common effects of stress on your behavior include: under-eating or overeating, addiction, angry outbursts, social withdrawal and less exercise.
This mental stress makes you feel like you are “stuck in your head” or “drowning in your own thoughts” or “all over the place.”
The best way to get out of your head and into your body is to focus on your 5 senses and physical parts of your body.
✍️ Write down how you feel on a scale of 1-10 before this 10 minute sensory meditation and again afterwards.
Quick Stress Relief Tool #3 is your Movement.
Physical activity relieves stress and improves your mood.
Endorphins are feel-good neurotransmitters released in your brain during exercise. Movement also stimulates your cardiovascular, digestive and immune systems. Focusing on engaging in your favorite sport or going for a hike or any other aerobic movement can help your mind release the thoughts that have been burdening it.
This is not to say it will make all your thoughts or problems disappear. But rather, you can come back to them later and resolve them with more ease and clarity after physical movement.
Think “runner’s high” but running isn’t the only way to achieve it.
Slow and intentional movements can also relieve stress.
Think stretching, yoga and tai chi.
If you feel like heavy thoughts and emotions are weighing you down, try these slow & steady cloud salutations to release energy upwards and feel lighter.
Part 3: The Best Place to Relieve Stress + Foods to Boost the Immune System
The best place to relieve stress is outside surrounded by Nature.
Being outside in Nature – or even viewing scenes of nature – has been shown to reduce anger, fear, and stress and increases pleasant feelings like calm, happiness and contentment.
Exposure to nature not only makes you feel better emotionally, it helps reduce blood pressure, heart rate, muscle tension, and the production of stress hormones, which contributes to your physical wellbeing including your immune system.
When we breathe fresh, forest air, we breathe in phytoncides, airborne chemicals that have antibacterial and antifungal qualities which plants give off to protect themselves from insects and fight disease. When people breathe in these chemicals, our bodies respond by increasing the number and activity of a type of white blood cell called natural killer cells or NK. Increasing white blood cells helps boost your immune system.
Our body gets Vitamin D from the sun and proper nutrition. This vitamin is vital for absorbing calcium and phosphorus which is important for bone & teeth strength & development as well as normal immune system function.
Unfortunately, almost half (42%) of the US population is considered vitamin D deficient.
Groups who are at a higher risk of levels of Vitamin D deficiency include:
• Premenopausal women
• People with poor nutrition/dietary habits
• People 65+ years old
• People with lighter skin tones (Caucasian) who avoid even minimal sun exposure
• People on prescription medication long term for heartburn, acid reflux, and constipation
• People with darker skin tones (African American/Latino because higher amounts of melanin in the skin reduces the body’s ability to produce vitamin D from sunlight)
• People with chronic conditions like obesity, celiac disease and chronic kidney or liver disease
Some symptoms of a Vitamin D deficiency in adults can include:
Not feeling well, including aches, pains and tiredness
Muscle pain, bone pain or weakness that makes it difficult to climb stairs or get up from a low chair or the floor
stress fractures can occur, notably your legs, pelvis, and hips
☀️ To get more Vitamin D from the sun, aim to spend about 20 minutes outside each day.
Have a meal or enjoy a beverage on your porch or in a park, go for a walk, go for a run, ride your bike, meditate, hike or read a book outside.
Learn more about Vitamin D Benefits and Vitamin D Deficiency.
How To Do A Walking Meditation
The video below demonstrates a walking meditation technique that I learned from Buddhist monks in Thailand and Myanmar.
It will help you boost your immune system in several ways including:
• Exposure to the sun & natural Vitamin D
• Breathing in phytoncides to boost white blood cells
• Reducing stress & anxiety
• Stimulating your parasympathetic nervous system
Other bonus effects from spending time outdoors include:
• Better Focus
• More Creativity
• Better Sleep
• Reduced Inflammation
Learn more from this list of 108 Health Benefits of Yoga, Meditation, Nature & Hiking
Photo by Brooke Lark on Unsplash
Foods, Herbs & Supplements to Boost Your Immune System
Ok, we’re almost to the end of this massive post!
We’ve covered what the immune system is and how to improve your immune system through movement, mindfulness, meditation and spending time outdoors. But there is one more piece of the puzzle: food.
Remember, a majority of your immune system is in your digestive tract, the purpose of which is to process the foods we eat and beverages we drink.
🚰 Drink plenty of water (this includes herbal teas) to flush waste and toxins out of the body.
Berries
Berries contain Vitamin C, fiber and antioxidants called anthocyanins that protect cells against damage. Eat a handful each day of fresh or frozen cranberries, blueberries and/or raspberries with breakfast, in smoothies or as a snack.
Chamomile
Chamomile is one of the most popular medicinal herbs in the Western world. It helps ease indigestion, soothe inflammation (especially in the digestive tract) and many people drink it as a tea to relax and unwind before bedtime.
Avoid chamomile if are pregnant, if you have asthma or are allergic to Asteraceae family plants like ragweed or chrysanthemums.
Echinacea
Native Americans used this plant to treat sore throats, colds and coughs. Studies have shown it fights inflammation, can inhibit some bacteria & viruses and appears to boost the immune system.
Avoid echinacea if you are allergic to members of the Asteraceae family like daisies. Consult a doctor if you have an autoimmune disorder or take birth control.
Elberberry
Elderberry has long been a folk remedy for the common cold and studies show that Elderberry juice/syrup might shorten the duration of flu symptoms.
Eucalyptus
Eucalyptus is a key ingredient in many cold remedies like cough drops and decongestants. The essential oil can help you breathe easier too if you’re congested.
Garlic & Onions
Garlic & onions had been cultivated as medicinal plants for thousands of years. Garlic discourages or kills many types of viruses, bacteria and parasites. Onions contain an antioxidant that fights bad stomach bacteria and releases good, anti-inflammatory chemicals.
Consult a doctor if you are taking blood thinners or medications for HIV.
Ginger
Ginger has been used in Chinese medicine for centuries and is really good at reducing inflammation, nausea and indigestion. This spicy root also helps speed up digestion by moving food out of your stomach and into your intestines, so Ginger tea can be great to drink after a heavy meal. Note: Powdered ginger is less effective than fresh/raw or candied ginger.
Consult a doctor if you are pregnant, taking blood thinners or have gallstones.
Honey
Honey is high in antioxidants, helps soothe coughs and supports healthy cholesterol & heart health.
Nuts
Nuts contain healthy fat, protein and fiber as well as antioxidants and omega-3 fatty acids. Many even boost your serotonin, a chemical in your brain that reduces anxiety. Almonds contain flavonoids that reduce internal body inflammation. Eat a handful of nuts each day like almonds, pecans and walnuts to get some good vitamins, minerals and feel full.
Peppermint
Peppermint has been found to calm muscles in the digestive tract, helping to release gas in the stomach and intestines and calm IBS (Irritable Bowel Syndrome). It also stimulates bile production in your liver, which aids in digestion. Use essential oils in a diffuser or warm bath to soothe tension, skin irritation and treat headaches.
Consult a doctor if you have GERD, hiatal hernia, gallbladder issues or heartburn.
Slippery Elm
The bark of this North American tree turns slick when it becomes wet, which allows it to coat and soothe irritated tissues. It is one of the few medicinal plants approved by the FDA to treat coughs, sore throats and digestive issues in the form of tea, lozenges and capsules.
Consult a doctor if if you have Crohn’s Disease, gallstones or are taking medication for indigestion, heartburn, ulcerative colitis, diarrhea IBS or GERD.
Tomatoes
You’re probably already eating a ton of tomatoes in sauces, salads, soups and other dishes. Tomatoes are high in vitamin C, vitamin A, iron and potassium and an antioxidant called Lycopene which studies suggest may help protect you against cancer.
Vitamin C + Vitamin E
Antioxidants such as vitamins C and E help to destroy free radicals and support the body’s natural immune function. Foods containing vitamin C include broccoli, oranges, red peppers, strawberries, mangoes, lemons + many other fruits and vegetables. Vitamin E sources include nuts, seeds, broccoli & spinach.
Vitamin C supplements can be purchased as chewable tablets, capsules, gummies, liquid and powder.
Vitamin D
Some foods naturally abundant in Vitamin D include fish, eggs and mushrooms. Many other foods are synthetically fortified with vitamin D including cow’s milk, plant milks, orange juice cereal and oatmeal.
[Note: I am vegetarian so I don’t consume or recommend fish.]
Zinc
Zinc is a mineral that can help boost white blood cells, improve immune function and fight inflammation. Food sources of zinc include beans, lentils, pumpkin seeds, sesame seeds and nuts.
Zinc supplements include liquids, tablets, lozenges and sprays.
Check out some immune system boosting recipes here.
🌈 Basically, include a rainbow of fresh (or frozen) colorful fruits, veggies, nuts and seeds in your diet and your body will be happier and healthier.
Whew! You made it to the end! I am impressed! 😉
I know there’s a ton of information here, so feel free to bookmark this page and come back to
• relieve stress
• boost your immune system
• fight off whatever is making you feel icky
Literally everyone can benefit from a stronger, healthier immune system so please feel free to share this on social media or email with friends and family.
Here’s to supporting your health and happiness.
Namaste & Have A Great Day!
💖 Miranda
Get some exercise, vitamin D and reduce your stress by joining me and my team for a uniquely Asheville yoga hike that combines yoga, hiking & meditation with the most beautiful mountains and waterfalls in Western North Carolina!
Disclaimer: Not all movements are suitable for everyone. Check with your doctor before beginning any fitness/health program to avoid/reduce the risk of injury. Perform these exercises at your own risk. Miranda is not responsible or liable for any injury sustained as a result of using any fitness/health program presented or advice discussed on the Namaste in Nature blog.
