1. Controls Inflammation in the Body.

When we get sick or injured, our body releases molecules called cytokines that cause inflammation, a natural response to help us heal. But too much inflammation, especially long-term, can weaken the immune system. Curcumin helps by controlling the levels of cytokines like TNF-α, IL-1, and IL-6, keeping inflammation balanced so the immune system can fight germs effectively without overdoing it (Allegra et al., 2023).

2. Reduces Damage from Free Radicals.

Curcumin is a powerful antioxidant, meaning it can neutralize harmful molecules called free radicals that damage cells. Free radicals can weaken immune cells, like T-cells and B-cells, which are essential for fighting off infections. By reducing this oxidative stress, curcumin keeps immune cells healthy and ready to defend the body against viruses and bacteria (Allegra et al., 2023).

3. Supports Immune Cell Activity.

Curcumin helps the body produce more immune cells, like T-cells and macrophages, which work together to find and destroy harmful germs. A recent study shows that curcumin may help these cells multiply and stay active, which is crucial for a strong immune defense. By boosting these cells, curcumin strengthens the body’s “memory” of infections it has fought off, making it easier to respond quickly if those germs return.

4. Blocks Harmful Enzymes That Cause Inflammation.

Beyond cytokines, curcumin also blocks certain enzymes, like COX-2 and 5-LOX, which add to inflammation in the body. Less inflammation allows the immune system to stay active and ready to protect us against illnesses without being distracted by unnecessary inflammation (Allegra et al., 2023).

5. Potential for Fighting Viruses.

Early research suggests curcumin may even help the immune system fight off some viruses by stopping them from growing. According to the same recent study, curcumin can interfere with proteins in viruses and may block the virus from spreading in the body, which could help prevent viral illnesses.

Why Taking Turmeric Every Day Helps

Including turmeric (curcumin) in your diet regularly, especially during cold and flu season, can help keep the immune system balanced and responsive. Daily consumption is hugely important when it comes to consistent benefits.  There are plenty of turmeric pills in the market but if you want an alternative to popping another pill, try Drink ZYN turmeric wellness drinks. 

Here’s 5 other ways to boost your Immune System:

Consuming turmeric and eating immune-boosting foods isn’t the only way to support your immune system. Here are five natural ways to keep your immune system in check while improving your overall physical and mental health.

1. Regular Exercise

Staying active—even without access to a gym—can work wonders for your immune health and mental state. Physical activity, such as 30 minutes of moderate exercise three to four days a week, helps flush bacteria out of the airways and lungs, reducing the risk of respiratory infections (CDC, 2023). Additionally, exercise boosts blood circulation, promoting the movement of immune cells throughout your body, which enhances the body’s defenses against pathogens.

Consistent exercise has also been shown to reduce inflammation markers in the body. This, in turn, lowers oxidative stress—a factor known to weaken immune function over time. A study suggests that moderate exercise enhances both innate and adaptive immune responses, making your immune system more resilient (Allegra et al., 2023).

2. Get a Good Amount of Sleep

Quality sleep is one of the most overlooked aspects of immune health. Studies show that inadequate sleep can suppress the function of immune cells like T-cells and natural killer cells, leaving you more susceptible to infections and viruses (National Sleep Foundation, 2023). Research suggests that adults should aim for seven to nine hours per night to allow for optimal immune cell activity and recovery.

The relationship between sleep and immunity is complex, with evidence showing that during sleep, your immune system releases cytokines—proteins that play an essential role in inflammatory responses. Lack of sleep can disrupt this process, reducing your immune response and slowing recovery from illnesses (Allegra et al., 2023).

3. Wash Your Hands Thoroughly

Handwashing is one of the simplest, most effective ways to support immunity. Soap effectively removes germs and bacteria that linger on your skin, reducing the risk of infection. The CDC recommends washing hands with soap and water for at least 20 seconds to help prevent the spread of viruses like COVID-19 and the common cold.

This simple practice also helps reduce the burden on your immune system by minimizing the introduction of pathogens. Regular handwashing is especially critical in high-risk settings, such as public places, and can help reduce the risk of respiratory illnesses by up to 16% (CDC, 2023).

4. Minimize Stress

High levels of stress can significantly weaken the immune system. Chronic stress releases cortisol, a hormone that can suppress immune function, increasing susceptibility to illness. Incorporating stress-relief practices like yoga, meditation, and spending time with pets can help reduce cortisol levels and boost immune resilience (Allegra et al., 2023).

Mindfulness activities, including deep breathing exercises, are also linked to reduced inflammation markers, which strengthens your body’s immune defenses. For example, just 20 minutes of mindful breathing can help reduce stress-related inflammation, enabling the immune system to function optimally.

5. Stay Hydrated

Proper hydration is crucial for overall health and particularly beneficial to the immune system. Water helps carry oxygen to immune cells, aids in the removal of toxins, and keeps mucous membranes moist, which can block pathogens from entering the body (NIH, 2023). 

Aim for at least 12 eight-ounce glasses of water per day to support your immune system and flush out potential pathogens.

Dehydration can make it harder for the body to eliminate waste and toxins, which can weaken your immune defenses. Staying well-hydrated has also been linked to better respiratory function, helping protect against conditions like the flu and common cold (Allegra et al., 2023).

*These statements have not been evaluated by the Food and Drug Administration. The products are not intended to diagnose, treat, cure, or prevent any disease.

References:

• Allegra, A., et al. (2023). The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. National Library of Medicine. Link
• CDC. (2023). Exercise and Immunity. Centers for Disease Control and Prevention.
• National Sleep Foundation. (2023). Sleep and Immunity.
• NIH. (2023). Hydration and Immunity. National Institutes of Health.