Yoga poses and foods to boost your immunity

Yoga poses and foods to boost your immunity

AUTHOR: Lulu Picart

We’re always trying to boost our immunity, even when cold and flu season has passed us by. An easy place to turn is supplements, but there are all-natural ways to give your immune system a little more strength. Combining a well-rounded yoga practice with a nutritious diet can do wonders.

According to Dr. Carolina Estêvão, a researcher in neuroscience and mental health, there is “strong evidence for the benefits of yoga on the levels of circulating cortisol and classical inflammatory markers.” Combined with immune-boosting foods and a general wellness plan, yoga can be an effective modality to reduce inflammation.

Yoga Poses to Strengthen Your Immune System

If you’re new to yoga or not too familiar with the poses below, you can ask a yoga instructor to help you get into these shapes. If you prefer to practice at home, you can find good instruction on YouTube. In addition to stress reduction, improved sleep, and better circulation, you will be helping your immune system strengthen and regulate.

• Downward-Facing Dog (Adho Mukha Svanasana): Downward-facing dog stretches the hamstrings, calves, and back while strengthening the shoulders, arms, and core. The inverted position promotes increased blood flow to the brain and other vital organs, plus helps oxygenate tissues and detoxify the body. In addition, this pose stimulates the digestive organs and an improve gastrointestinal function. A significant portion of the immune system is found in the gut, so this can greatly benefit your immunity.
• Child’s Pose (Balasana): Known for its calming effects, Child’s Pose can reduce stress levels, which is crucial for maintaining a strong immune system. Lower stress levels help prevent the overproduction of cortisol, a hormone that can weaken immune responses if chronically elevated. This pose promotes relaxation and better sleep, which allows the body to repair and regenerate in a consistent way. The gentle forward fold in child’s pose stimulates the lymphatic system by encouraging compression and release in the abdominal area.
• Standing Forward Bend (Uttanasana):
  This pose helps improve circulation and stimulate the digestive system, which is essential for nutrient absorption and a robust immune response. It also helps in detoxifying the body by enhancing lymphatic drainage. Standing forward bend’s effects on stress reduction, improved lymphatic drainage, enhanced digestion, reduction in fatigue, and mental clarity make it a valuable pose for supporting overall immune health.
• Warrior II (Virabhadrasana II):
  Warrior II is an active and physically demanding pose that promotes stamina and strength, enhancing overall vitality. It also helps with balance and focus, which can indirectly support mental health—a key factor in maintaining a healthy immune system.
• Corpse Pose (Savasana):
  Often used for relaxation at the end of a yoga session, Savasana helps in reducing stress and promoting deep relaxation. Effective stress management is crucial for a well-functioning immune system. This pose activates the parasympathetic nervous system, responsible for our “rest and digest” response. This can actively counteract the effects of chronic stress.

The effects of your yoga practice — and your body’s ease in flowing from shape to shape — is related to the quality of your diet. To increase your natural immunity, make sure to combine your practice with intaking healthy foods that will boost your immune system. And stay hydrated!

Immune-Boosting Foods to Complement Your Yoga Practice

Balancing your diet with a variety of nutrients from different food groups is essential for supporting immune health and reducing inflammation. Try to avoid excessive amounts of processed foods, sugars, and unhealthy fats. Look for foods high in vitamins C, D, and A, zinc, omega-3 fatty acids, and probiotics.

• Citrus Fruits (Oranges, Lemons, Grapefruits):
  Rich in vitamin C, citrus fruits play a vital role in immune health by stimulating the production of white blood cells, which are crucial for fighting infections.
• Garlic:
  Garlic contains allicin, a compound with antiviral and antibacterial properties. It supports immune function by helping to ward off colds and infections. Allicin works to inhibit the growth of bacteria and viruses.

• Ginger:
  Known for its anti-inflammatory and antioxidant effects, ginger can help reduce inflammation in the body and support overall immune function. Ginger is also good for “gastrointestinal motility — the rate at which food exits the stomach and continues along the digestive process.” (Johns Hopkins Medicine)
• Leafy Greens (Spinach, Kale):
  These greens are packed with vitamins A, C, and E, as well as antioxidants that help to boost immune health and protect against oxidative stress.
• Nuts and Seeds (Almonds, Sunflower Seeds):
  Rich in vitamin E and healthy fats, nuts and seeds help enhance immune function by supporting cellular health and reducing inflammation. Nuts and seeds are also good sources of zinc, which can reduce infection duration and improve immune responses.
• Yogurt:
  Yogurt with live probiotics can improve gut health, which is closely linked to immune function. Probiotics help maintain a balanced gut microbiome, which supports a strong immune system.
• Turmeric:
  Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. It can help in modulating the immune response and reducing inflammation.

If you’re looking to reduce inflammation, incorporating yoga practices and supplementing with a healthy diet full of immune-boosting foods will help you take control of your body.