BUILDING IMMUNE RESILIENCE

Ever wonder what makes up your immune system? The immune system is your body's defense system against harmful invaders like viruses, bacteria, parasites, and fungi. It also helps to identify and destroy abnormal cells, such as cancer cells. It makes sense that we would want our immune systems running strong so we can combat, prevent and recover from illness and/or disease.

The main functions of the immune system is to first recognize the pathogens or harmful substances (could be in the air we breathe, in the food and drink we intake, substances that touch our skin etc). Once recognized, the immune system will attack and destroy these substances so we aren’t affected by them or can recover from illness. Lastly, the immune system is so smart that it “remembers” past invaders so it can respond even faster next time and this is how immunity starts. Our immune system is primarily made up of white blood cells (T&B cells recognize invaders and Phagocytes such as macrophages and neutrophils swallow and destroy them) but is also present in our organs and tissues such as lymph nodes, spleen, bone marrow and our thymus.

How do we know whether we have a compromised immune system?
Frequent colds/flus/infections, slower recovery from illness or surgery, presence of autoimmune diseases and more susceptibility to chronic inflammation.
​
Gut Health affects our Immunity
Gut health has a huge impact on your immune system; around 70–80% of your immune cells live in your gut. The gut lining is a major part of your immune defence where the gut microbiome resides. Microbiome consists of trillions of bacteria, fungi and other microbes which help to regulate inflammation, educate immune cells on what’s safe versus harmful and support autoimmunity.

If your microbiome is disrupted by antibiotics, poor diet, stress, etc, it can lead to chronic inflammation and a weakened or confused immune response. Leaky gut can also allow harmful toxins or undigested food particles to enter into the bloodstream causing:

•  Food sensitivities
•  Inflammation
•  Autoimmune conditions

Your immune system depends on nutrients like vitamins A, D, C, zinc, selenium, and iron, all of which require proper digestion and absorption. If gut health is poor, you may not absorb these
nutrients well, leaving your immune system undernourished.
​
How to Support Gut Immune Health:

• Eat a fiber-rich, whole foods diet
• Include fermented foods (e.g., sauerkraut, yogurt, kimchi)
• Stay hydrated
• Get enough sleep
• Reduce chronic stress
• Avoid excess sugar, alcohol, and processed foods
• Consider probiotics or prebiotics
• Heal the gut lining with foods like bone broth, glutamine, slippery elm, or targeted

           supplements

• Ensure you are getting essential fatty acids form healthy fats such as olive oil, fish, flax

          and butter

• Ensure you are getting your essential amino acids from good quality sources of protein

The importance of a healthy Lymphatic System for better Immunity
Your lymph system carries immune cells (including white blood cells) throughout your body and consists of:

• Lymph fluid (carries waste, toxins, and immune cells)
• Lymph vessels (tubes that move lymph through your body)
• Lymph nodes (filtering stations packed with immune cells)
• Organs like the spleen, thymus, and tonsils

Since lymph fluid is mostly water, staying hydrated helps move those immune cells efficiently to where they’re needed the most. Poor hydration can slow this movement, reducing your immune response.

What Happens When Lymph Flow is Sluggish?
When lymph movement is slow or congested, you may experience:

1. Delayed Immune Response

• Immune cells (like white blood cells) are slower to reach infection sites.
• Your body takes longer to recognize and respond to pathogens.

2. Toxin and Waste Buildup

• Lymphatic fluid normally carries away waste from tissues.
• Sluggish lymph flow = waste and toxins can accumulate, which stresses your immune system and causes inflammation.

3. Swollen Lymph Nodes

• Lymph nodes become congested and can't filter bacteria and viruses effectively.
• This may lead to frequent or chronic infections.

4. Reduced Circulation of Antibodies

• Antibodies and other immune molecules are slower to spread.
• That means weaker protection against illness, especially in localized areas.

Some Symptoms of a Sluggish Lymph System

• Frequent colds/infections
• Swollen glands
• Brain Fog or Fatigue
• Puffy face, hands or legs
• Skin issues

What Can Cause Lymphatic Sluggishness?

• Lack of movement/sedentary lifestyle
• Dehydration
• Chronic stress
• Poor diet (low in antioxidants, high in toxins)
• Tight clothing (which can restrict lymph flow)
• Lymphatic disorders or surgeries (e.g., after cancer treatment)

A sluggish lymphatic system can significantly affect your immunity, because the lymph system is a core part of your immune defense. If it's not working efficiently, your body can’t fight infections or detoxify itself properly.

How to Support Healthy Lymph Flow and Immunity

​1. Move More

• Unlike the heart, which has a pump, the lymph system has no pump and it relies on muscle movement.
• Activities like walking, rebounding (mini-trampoline), yoga, and stretching help push lymph fluid through the vessels.

2. Stay Hydrated

• Lymph fluid is mostly water. Without enough water, it becomes thick and stagnant.

3. Eat a Clean Diet

• Lots of veggies, fruits, herbs (like ginger and turmeric)
• Avoid processed foods, excess sugar, and chemicals that burden detox systems

4. Dry Brushing or Lymphatic Massage

• These physically stimulate lymph flow under the skin.
• Often used in holistic therapies for detox and immune support.

5. Deep Breathing

• The act of diaphragmatic breathing (deep belly breaths) helps lymph through the thoracic duct, the largest lymph vessel.

6. Deep sleep

• Sleep and immunity are deeply connected — getting enough quality sleep is one of the most powerful ways to keep your immune system strong. If you are struggling to sleep or suffering from insomnia, consider floatation therapy to get your R.E.S.T.

7. Exercise

• Exercise increases blood and lymph flow, which helps move white blood cells more efficiently throughout the body. This improves your immune system’s ability to detect and respond to threats faster. Regular moderate exercise reduces chronic low-grade inflammation, a common symptom that weakens immune function.
• Physical movement is essential for pumping lymph fluid, which carries immune cells and removes waste and pathogens. Since the lymph system has no pump, your muscles help move lymph when you move. Lastly, exercise reduces stress and anxiety, which in turn lowers cortisol levels. Since chronic stress suppresses the immune system, lowering it through movement protects immune strength.

Nature & Immunity
1. Exposure to Beneficial Microbes

• Spending time outdoors exposes you to diverse environmental microbes that can help train and balance your immune system, making it less likely to overreact (reducing allergies and autoimmune risks).
• This microbial diversity helps build a stronger, more tolerant immune system.

2. Physical Activity & Lymph Flow

• Walking or hiking in nature encourages gentle movement, which helps pump lymph fluid, flushing toxins and transporting immune cells efficiently.

3. Stress Reduction

• Nature has a calming effect, lowering stress hormones and inflammation, which enhances

           immune function.

4. Improved Air Quality

• Fresh air (especially in forests or green spaces) has higher oxygen levels and fewer pollutants, supporting better respiratory health and immunity.

How the Mind-Body Connection Affects Immunity
The mind-body connection plays a huge role in how your immune system functions. Your mental and emotional state can directly influence your physical immune responses — for better or worse. When you’re stressed, anxious, or worried, your brain signals the body to release stress hormones like cortisol and adrenaline. These hormones suppress immune function by reducing white blood cell activity and increasing inflammation. Chronic stress leads to a weakened immune response, making you more vulnerable to infections.

Positive emotions boost immunity
Research shows that feelings like happiness, gratitude, and calm promote the release of “feel-good” neurotransmitters (like serotonin and dopamine) and reduce cortisol. This creates an environment where your immune cells can function optimally. Studies show that people with a positive mindset have stronger antibody responses to vaccines and lower rates of illness.

Mind-Body Practices Support Immunity
Practices such as meditation, yoga, tai chi, deep breathing, and guided imagery help calm the nervous system. They lower stress hormones and promote the activity of natural killer cells, T cells, and anti-inflammatory responses. Regular practice is linked to faster healing and fewer infections.

---

​How Toxins & Pollution Affect Immunity
Exposure to pollutants like heavy metals (lead, mercury), pesticides, industrial chemicals, and air pollution can overwhelm and damage immune cells. Some toxins directly suppress white blood cell function, reducing your ability to fight infections. Many environmental toxins trigger a state of chronic low-grade inflammation. This keeps the immune system in a constant “on” mode, which wears it down and makes it less efficient.

Toxins can confuse immune signaling, leading to:

• Autoimmune reactions (immune system attacking your own tissues)
• Allergies (overreaction to harmless substances)
• This happens because toxins interfere with cytokine balance and immune cell communication.

Pollution can damage your skin and mucous membranes (in the nose, lungs, and gut), which are the body’s first line of defense against pathogens. When these barriers are weakened, more harmful agents can enter the body and overwhelm immunity.

Environmental toxins and pollutants can also alter the balance of your gut microbiome. An imbalanced microbiome weakens gut immunity and can promote inflammation and infections. Salt Wellness offers a number of gentle and effective detoxifying treatments including infrared sauna, ionic detox foot bath and various lymphatic drainage treatments. These treatments relieve the toxic load on the body as well as promote deep relaxation, improving immunity and wellbeing. Read more in the Salt Wellness Blog to learn more about Detoxing this Fall.

READ SALT WELLNESS BLOG

Top Superfoods for Immunity
1. Citrus Fruits (e.g. oranges, lemons, grapefruit)

• High in: Vitamin C
• Why it helps: Boosts white blood cell production, which is key to fighting infections.

2. Garlic

• Contains: Allicin (a sulfur compound)
• Why it helps: Has antimicrobial and antiviral properties; stimulates immune cells.

3. Ginger

• Contains: Gingerol
• Why it helps: Reduces inflammation, supports immune response, and helps soothe sore throats.

4. Turmeric

• Contains: Curcumin
• Why it helps: Strong anti-inflammatory and antioxidant effects; enhances immune cell activity.

5. Yogurt (with live cultures)

• Contains: Probiotics
• Why it helps: Supports gut health, which is closely tied to immunity.

6. Spinach

• High in: Vitamin C, beta-carotene, and antioxidants
• Why it helps: Increases the infection-fighting ability of the immune system.

7. Almonds

• High in: Vitamin E (a fat-soluble antioxidant)
• Why it helps: Helps protect immune cells from oxidative stress.

8. Green Tea

• Contains: Antioxidants like EGCG
• Why it helps: Enhances immune function and supports gut health.

9. Blueberries

• High in: Flavonoids and antioxidants
• Why it helps: Helps regulate immune response and reduce inflammation.

10. Mushrooms (especially shiitake, maitake, and reishi)

• Contain: Beta-glucans
• Why it helps: Activate immune cells and enhance the body’s response to pathogens.

11. Broccoli

• High in: Vitamin C, A, E, fiber, and antioxidants
• Why it helps: Powerful all-around support for immune health.

​12. Shellfish (e.g., oysters, crab, lobster)

• Rich in: Zinc
• Why it helps: Essential for immune cell function and wound healing.