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How To Boost Your Immune System: Our Five Step Guide

20th October 2021

20th October 2021

By Shivraj Bassi

The immune system is a collection of billions of cells that travel through the body via the bloodstream. The primary responsibility of these cells is simple: the immune system cells defend the body against antigens and foreign bodies such as bacteria and viruses. And for this reason, a strong immune system is key. And so is The Detox Booster (a pretty great immunity booster, if we do say so ourselves). 
Now, if you're someone that struggles with their immune system, and seems to get taken out by every single office cold or viral stomach bug, don't worry.
It's possible to boost your immune system and achieve a strong biological defence by supporting your body in the way that it needs, such as through exercising and eating well. So, wondering how to boost your immune system? Here's five ways to get you started. 

How to boost your immune system 

When it comes to the answer to this question, there are a lot of questions that typically follow. Does exercise improve your immune system? Can I take supplements to boost my immune system? What are the best foods to boost the immune system? 
Well, here's your answers. 

Step 1: Get moving

Does exercise improve your immune system? Absolutely, yes.
Regular, consistent exercise mobilises the T-cells, which fight infection, and helps them to circulate more rapidly, allowing them to zero in on bugs more efficiently. Research has also shown that raising your body temperature through exercise can assist in killing germs.
Here at Innermost, we recommend that you aim for 30-60 minutes most days to see the best results. 
Whilst exercise can help prevent illness, rest and recovery is also important. The Recover Capsules are a daily nootropic complex formulated for fast recovery. The functional ingredients include chocamine to reduce inflammation, vitamin D for brain function and ubiquinone COQ10 for growth and repair. Help your body to bounce back fast and benefit from a strong immune system. 

Step 2: Catch some ZzZs

Sleep gives your body the chance to reboot and repair. Lack of sleep can cause a drop in the production of molecules that counter inflammation and infection, which can affect how fast you recover from illness.
Poor sleep also puts you at a higher risk of catching a virus. The optimal amount of sleep for most adults is seven to eight hours of good quality sleep each night.

Step 3: Just relax, dude

When you’re stressed, your immune system’s ability to fight off antigens is reduced, making you more susceptible to infections. Cortisol, the stress hormone, interferes with how well T-cells reproduce and receive signals from the body, meaning it's important to not let minor inconveniences drive you crazy.
Meditation, yoga, exercise and mindfulness are great practices proven to lower stress.
For additional support, our The Relax Capsules have been formulated with ingredients including medicinal mushrooms, L-Theanine and pine bark extract to improve clarity, reduce stress and promote relaxation. Take a chill pill, literally, and you'll have cracked the code of how to boost your immune system. 

Step 4: Protein, protein, protein

Vital to build and repair body tissue, regulate and generate new cells and fight both viral and bacterial infections, both antibodies and T-cells rely on protein to function.
A quick and easy way to ensure you’re getting enough protein every day to support your immune system is to whip up an Innermost protein shake. With four protein blends to choose from, you'll never need to suffer through a bland grilled chicken breast again. 

Step 5: Eat the rainbow

A great way to boost your health is through making healthy choices, and by selecting targeted foods to boost the immune system.
Making positive nutrition choices are a great way to ensure your immune system remains strong and healthy. There are a ton of ingredients out there that can help support your health in different ways. We’ve incorporated lots of these functional ingredients across our product range.
Here are some ingredients and foods to boost the immune system that we really love: 
  • Capsicum: Found in The Lean Protein, it’s a great source of beta-carotene (the red-orange pigment found in plants and fruit) which has been shown to increase immune cells and boost their activity.
  • Vitamin C: Found in The Health Protein. The Amazonian berry camu camu is famed for being rich in vitamin C, which has been proven to cut the risk of getting a cold in half and reduces the duration of a cold by 20% if contracted.
  • Turmeric: Found in The Detox Booster. One of nature’s most potent superfoods, it has been used for centuries for medicinal purposes thanks to its anti-inflammatory and antioxidant powers. The Detox Booster is also packed with an additional nine of the most powerful superfoods out there.
  • Japanese medicinal mushrooms: Found in The Relax Capsules and The Health Protein, these act as booster shots for the immune system. Lion’s mane mushrooms, shiitake, maitake, reishi and cordyceps have been used for centuries for their antiviral, antioxidant and antibacterial properties.
  • Eat the alphabet: Found across all of our ranges. Vitamin A, B6, C, D and E can help to increase the strength of the immune system, so look for foods and vitamin supplements with high quantities of vitamins. 

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Innermost Investigates: The Truth On Power Plates
Vibration or ‘power plates’ are commonly met with a healthy dose of scepticism. And to be fair, standing on a plate and shaking, at first, doesn’t sound like the most effective method of exercise. What most people aren’t aware of, however, is that vibration plates were developed over 50 years ago by Russian cosmonauts to prevent the loss of muscle mass in space. They continue to be used to this day in space missions, even by NASA. If vibrating plates are good enough to be used on spaceships, then perhaps they’re good enough for the gym.  Innermost is here to investigate the benefits of using vibration plates (on Earth). We’ll answer all your burning questions including: What is a power plate? What does a power plate do? Do power plates work? And how do I use a power plate?  What is a power plate? How do they work? A vibration plate (often called a ‘power plate’) is an exercise machine that sends high-speed vibrations through the entire body. This stimulates your muscles to automatically contract up to 30-50 times more per second than usual. To maximise stimulation, vibration plates move in multiple directions simultaneously – up and down, left and right, front and back. As your body naturally attempts to stabilise itself against the shaking, it engages lots of muscles (many of which aren’t engaged during conventional exercise). And since this stabilisation occurs automatically, you hardly feel it.  8 benefits of vibration plates Ok, so new muscles are engaged a lot more than usual. That sounds great. But what are the actual benefits of power plate exercise?  Saves time Your muscles are working harder, so it takes less time to reach the same goals, cutting down on your workout time. Remedial therapist and Power-Plate specialist trainer Mark Andrews call power plates “the microwave of fitness”. Low impact Power plate exercise is considered low impact, making it suitable for all ages and fitness levels. It is also low impact on joints and ligaments – making it a great form of exercise for people who want to ease into exercise – for example, if you’re a bit older or recovering from an injury. Fat-loss benefits Power plates are a fat burn booster, but at the end of the day, the most proven method for fat-loss is correct nutrition and a calorie deficit. Innermost also offers nutritional supplements for healthy and sustainable fat-loss including The Lean Protein, The Define Booster and The Tone Capsules. Muscle strength and toning benefits Since so many muscle groups are working at the same time and 30-50 times more than usual, your muscles will strengthen and tone even from just standing on a power plate. Improved circulation Vibration plates can be used as a massage tool, which increases circulation in the massaged body parts. Increase core strength, stability, and balance All exercises on a vibration plate forces your body to engage its core to balance and stabilise. Certain exercises such as press-ups or planks (see 5 power plate exercises below) amplify this benefit even more. Increase Flexibility According to the International Journal of Sports Physiology and Performance, using a power plate when stretching (before or after a workout) is more effective than stretching alone. At-home If you’re working from home, too far from a gym, or simply enjoy the convenience of home workouts, you can purchase a power plate to use in the house. A personal power plate and power plate move are both relatively compact pieces of equipment so can fit easily into your home. You can check out more options here. How do I use a power plate? 5 power plate training exercises Plank Get onto the floor and place your forearms onto the power plate. Gently move your knees away from the power plate until your back is completely straight. When you feel confident, have only your toes touching the floor and lift your knees off the ground. Hold for 30 seconds. Press up Similar to the plank, except your hands are on the power plate, shoulder-width apart with your arms out-stretched and locked at the elbows. Again, your back is straight, and you can start with your knees on the floor. When you are confident you can lift your knees off the floor and have just your toes touching the floor. Hold for 30 seconds. If you can, gently bend your elbows to bring your body down close to the power plate and then straighten your elbows again to bring your body back up – congratulations you’ve just done a press-up on a power plate! Leg crunches Sit in the centre of the vibration plate. Place your hands behind you on the edge of the power plate and bend your elbows to help you gently lean back. As you lean back, lift your legs off the ground to counter-balance yourself. The lower half of your legs (below the knee) should be parallel to the floor. Hold for 30 seconds. Squat Stand on the power plate with feet shoulder-width apart and toes facing forward. Using out-stretched arms that are parallel to the floor to balance you, gently bend your knees to bring your body down. Hold for 30 seconds. Then gently straighten your knees again to go back up. Keep your back straight at all times. Lunge Stand one ‘stride’ (long-step) away from the power plate. Then, with one leg, take one long step onto the power plate, keeping your toes forward. Gently bend the leg that is on the power plate at the knee, keeping the other leg straight at all times (you should really feel a stretch in the straight leg). Hold for 30 seconds. Then step off the power plate and change legs (i.e. if you stepped with your left leg first, now step with your right leg). So there you have it, a power plate is a space-age exercise machine that boasts lots of fitness benefits. If you’re looking to level up your exercise routine then this is a great option for you. Next time you’re in a gym give it a go, you might be pleasantly surprised! Sources: Is whole-body vibration a good way to lose weight and improve fitness? The 8 Best Ways to Exercise With A Vibration Plate All You Need to Know About: Power Plates The Power Plate: A Space Age Relic Inspires a New Form of Exercise - The New York Times (nytimes.com) Read more
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