Hydrating Natural Solutions that Support Immune Health

What’s the easiest way to support health? The answer is quite simple: Hydration. Drinking plenty of pure, filtered or spring water, and even herbal tea, helps keep your immune system, circulation, digestion, metabolism, and brain in top shape.

Experts continue to debate how much fluid we need to drink every day, but many health proponents agree that chronic health conditions can be related to dehydration.

A chronically dry state leads to inflammation, fatigue, headaches, impaired circulation, immune imbalances, digestive troubles, brain fog, and more. Other signs of dehydration can include memory changes, anxiety, joint pain, and irritability.

The good news is there are many natural solutions that help hydrate your system while delivering additional immune and overall health benefits.

One of the best — and oldest — recommendations for long-term immune support is a cup of plain hot water with fresh lemon and ginger. This is an excellent immune-fortifying, hydrating, and energizing beverage that’s rich in antioxidants and other nutrients — lemons are packed with vitamins A, C, and B6, as well as iron. And ginger boasts vitamins C, B3 (niacin), folate, riboflavin, and B6, along with potassium, iron, phosphorus, zinc, and magnesium.

Chai tea is an excellent immune aid and health tonic. Typical spices in chai include ginger, star anise, cardamom, cloves, and cinnamon; nutmeg and fennel are sometimes added as well. These fragrant spices provide natural support for the immune system. They can also help soothe digestion, balance metabolism, and help fight signs of aging and cognitive decline. Chai is usually combined with black or green tea, both of which are also shown to support immune function.

Matcha is a concentrated powdered green tea that has been used in traditional Japanese tea ceremonies for decades. Antioxidant-rich matcha has approximately 10 times the power of green tea. And while it contains a small amount caffeine, it also has the beneficial calming effects of L-theanine to help balance out the effects of caffeine. Try cold brew matcha — it contains a lot of water compared to the small amount of caffeine in it.

Hibiscus tea is another great hydrating beverage, and it’s especially refreshing iced on a hot day. Hibiscus has a lot going for it, health wise: It's a natural diuretic, a source of electrolytes (including potassium and magnesium), and it's a concentrated source of antioxidants. It's also caffeine-free, so it won’t dehydrate your system. Research shows that hibiscus tea supports healthy blood pressure, inflammatory responses, cholesterol, weight loss, liver health, and more.

Most electrolyte beverages are full of sugar and other additives. Skip those and stock up on drinks naturally rich in electrolytes and other nutrients. Some great choices:

Coconut water: look for brands made without added sugars

Cactus water: made from antioxidant-packed prickly pear cactus fruit

Cacao water: made from the white pulp of the cacao fruit (different from the cacao beans used to make chocolate and cocoa); the water has a refreshing, sweet, and tangy taste with hints of vanilla and tropical fruit.

Watermelon water: made from the fruit, which is up to 92% water, watermelon water or juice is chock-full of vitamins and minerals.

Green drinks are great ways to support immunity year-round. Greens, including cereal grasses, green vegetables, and spirulina (a microalgae), help alkalize your system, creating an inhospitable environment for pathogens and unhealthy cells. Greens also provide antioxidants, blood-cleansing chlorophyll, and many other nutrients shown to nourish and boost immune cells, even on a genetic level.

For an energizing, immune-enhancing beverage, think mushroom powders.

Medicinal mushrooms hold a secret weapon for modulating the immune system — beta-glucans. Found in fungi’s cell walls, beta-glucans have been shown in studies to have a harmonizing effect on the immune system. Research shows that beta-glucans from fungi help boost resistance to viral, bacterial, and even fungal infections, among other benefits.

Side note: It's time to break the myth of ‘boosting’ your immune system. Boosting your immune system can be dangerous for several reasons. Overstimulating your immune system can create confusion within your body, leading to a host of conditions including autoimmune issues or worse, a cytokine storm, where inflammatory cytokines (proteins) flood your bloodstream and wreak havoc on your organs.

Most mushrooms are also a great source of vitamin D, which plays a key role in optimal immune function. They also contain dietary fiber to support digestive health and gut. And a healthy gut equals a strong immune system.  

Furthermore, mushroom powders are known for their adaptogenic properties, which help the body adapt to stress and promote balance. Additionally, the anti-inflammatory properties of mushroom powders help balance the body’s inflammation responses, support joint health, and speed recovery after exercise.

A clinical study published in the International Journal of Medicinal Mushrooms showed that reishi (Ganoderma lucidum) promoted healthy lymphocyte activity in young subjects, supporting its use as a safe and effective immune health supplement.

Incorporating earthy mushroom powders into meals and beverages (hot or cold) is a tasty, convenient way to reap the nutritional benefits of these superfoods. Here’s an easy smoothie recipe that's packed with hydrating ingredients for peak immune function.

Serves 1

• - 1 cup fresh spinach
• - 1 ripe banana
• - 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
• - 1/2 cup chopped pineapple
• - 1/2 cup peeled and chopped cucumber
• - 1 1/2 cups of coconut water (or your favorite nondairy milk for creamier texture)
• - 1 tablespoon of chia seeds (optional, for added fiber and omega-3 fatty acids)
• - 1 scoop MycoPhyto Complex Powder
• - Honey or agave syrup (optional, for sweetness)

Instructions:

1. Wash spinach and berries thoroughly.
2. Peel and chop banana, pineapple, cucumber.
3. In a blender, combine spinach, banana, mixed berries, pineapple, cucumber, and coconut water (or nondairy milk).
4. Add chia seeds and sweetener (if using).
5. Blend until smooth and creamy.
6. Pour into glasses and enjoy!

Source:

Henao SLD, et al. Int J Med Mushrooms. 2018;20(8):705-716.