Taking care of your immune system is crucial while your body heals after a celiac disease diagnosis. When you’re newly diagnosed, your body is hard at work repairing the damage done to your small intestine and calming inflammation.
During this healing phase, you might notice that you’re more prone to catching colds or the flu. That’s because your body is focusing its energy on healing your gut, which can make your immune system a little more vulnerable.
The good news? You can naturally strengthen your immune system and give it a helping hand while staying strict with your gluten free diet.
1. Get Your Sleep On
I can’t say this enough—sleep is magic! I’ve talked about this on my podcast (full episode about sleep here), and I’m saying it again: when you get enough sleep, your body heals, recharges, and gets ready to fight off those pesky germs. I know for me, I need more sleep than my husband, and these days, even more than my kids! So, if you're not getting enough shut-eye, it’s time to prioritize it. Maybe go to bed earlier or put away those screens before bedtime (reading a good book works wonders!).
2. Eat the Good Stuff
You know what I’m going to say—whole, real foods are where it’s at. Fill your plate with fruits, veggies, nuts, and seeds. These are packed with nutrients and antioxidants that help your body fight off illness. And don’t forget about healthy fats like avocados and olive oil. They’re great for reducing inflammation and keeping your immune system strong.
3. Probiotics Are Your Friends
As someone with celiac disease, you already know that gut health is everything. If your gut is out of whack, you feel it everywhere. Adding probiotics, either through fermented foods or a supplement, can do wonders for your gut and overall health. A happy gut means a happier you!
To find out more about the benefits of probiotics, listen to this episode I recorded for you here.
4. Move Your Body
I’m not saying you need to go all out at the gym every day, but a moderate amount of physical activity can do amazing things for your immune system. Too much exercise can actually stress you out, so stick with something that feels good—like a brisk walk, yoga, or even dancing around your kitchen!
5. Hydrate, Hydrate, Hydrate
This one’s easy, but so important—drink your water. Staying hydrated helps your body function at its best, and water is the best way to do that. Energy drinks, teas, and juices don’t count here—plain, good ol’ water is what your body needs most.
6. Watch That Sugar
Here’s a tricky one—lots of gluten free packaged foods are loaded with added sugars. While they’re convenient, too much sugar can weaken your immune system. So take a look at the labels and aim to keep your sugar intake in check. Your body will thank you!
7. Manage Your Stress
Stress—ugh, right? But it’s one of the biggest factors in how our immune systems function. For me, meditation has been a lifesaver, especially before bed. And I’m a huge fan of practicing gratitude—it helps me focus on the good instead of the chaos. Find what works for you, whether it's meditation, journaling, or just taking time for yourself each day.
8. Supplement Smartly
Even if you’re eating well, our food just isn’t as nutrient-rich as it used to be. That’s why I’m a big believer in supplements. Vitamin C and vitamin D are must-haves for your immune system. And don’t forget zinc—research shows it can reduce the length of colds. I also love incorporating garlic into my cooking, but if you’re not into that, there are garlic supplements that work just as well.
9. Sauna for the Win
If you have access to a sauna, use it! Saunas are amazing for boosting circulation, detoxing, and even increasing the production of white blood cells, which help fight off infections. Plus, it’s a great way to relax and de-stress.
10. Don’t Forget the Basics: Hygiene
Finally, I know we’ve all heard this a million times, but it’s so important—good hygiene. This one doesn't exactly boost your immune system as such, but it will support you in avoiding getting sick as easily. Washing your hands, covering your sneezes, and not touching your face can seriously reduce your chances of getting sick. And here’s a tip: skip the hand sanitizer when you can. It can kill off the good bacteria along with the bad, so stick to soap and water whenever possible.
These tips are aimed at helping you strengthen your immune system. While they may not completely alleviate your fear of falling ill, my wish is for you to lead a happy and healthy life.
I really believe that this kind of information isn’t shared enough, especially since our immune system is our body’s first line of defense. Sure, getting sick happens, but have you ever noticed that some families seem to breeze through cold and flu season while others catch everything? It often comes down to things like what they eat, their daily habits, and how much sleep they’re getting. These simple factors make a big difference. So, I encourage you to take a moment to think about these tips and see how you can start weaving them into your own routine!
And for more tips, guidance and support on your Celiac Disease journey, be sure to jump on my weekly email drop here and grab yourself a free eBook "11 Mistakes People Make Living Gluten Free".
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