List of 3 items.

• Food, Drink & Supplements

  Approximately 90% of the body’s immune system calls the gut “home”. By eating a healthy diet, you are arming your immune system with all that it needs to fight off invading viruses and bacteria.

  1. Eat plenty of fruits, vegetables, nuts and seeds. Research shows boosting these foods improved antibody response, especially to fight off respiratory illnesses.
  2. Eat probiotic-rich foods, such as yogurt, kefir, kombucha and sauerkraut. Several studies indicate that probiotics improve the immune system. Probiotics are also available in supplement form.
  3. Drink elderberry syrup. Elderberries have been used for centuries because they are high in flavonoids (immune-boosting compounds). If you make your own, make sure you know what you are doing…. Raw or undercooked elderberry can be poisonous!
  4. Add garlic and mushrooms to your food. Both are broad-spectrum antimicrobial agents and immune boosters. *Heat deactivates a key ingredient so raw uncooked is best.
  5. Try immune-supportive herbs. If you are prone to infections try eleuthero, Asian ginseng, American ginseng, astragalus or echinacea tincture
  6. Supplement your diet with vitamins & minerals. Take a multivitamin daily to increase the chances you are getting sufficient doses. A couple of important minerals to supplement are iron, zinc, magnesium & potassium.

   BOTTOM LINE: there is evidence that various micronutrient deficiencies (zinc, selenium, iron, copper, folic acid and vitamins A, B, C & E alter the immune system. A balanced healthy diet is the best thing you can do to strengthen your immune system.

• Be Nice to Your Liver

  Your liver functions to filter your blood. If it is overworked, it will be less efficient at flushing out toxins as easily as a healthy liver.

  1. Eat more cruciferous vegetables(cauliflower, broccoli, kale, cabbage, etc.). Phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens and activating detoxification enzymes before they damage cells.
  2. Drink less alcohol. Excessive consumption impairs the immune system and increases vulnerability to lung infections. (Don’t smoke either)
  3. Cleanse your liver. Drinking water with an added citrus fruit, such as lemon or lime, can help cleanse the liver making it a more efficient filter.

• Exercise, Sleep, Stress, Sunshine & Hygiene

  1. Exercising does two things to help boost immunity. First, it increases circulation which allows immune cells to move more effectively throughout the body, making you less prone to illness. Second, sweating not only helps cool the body temperature, it also is a method for removing toxins from the body.
  2. Sleep deprivation raises the level of the hormone cortisol, which will suppress the immune system. Adults should aim for 7-9 hours of sleep a night.
  3. Excessive stress also raises the level of cortisol suppressing the immune system. Exercise, spending time with friends and taking time to enjoy beautiful scenery help to manage stress.
  4. Getting some sun (approximately 15 minutes at a time) is sufficient to help your body synthesize Vitamin D, which has recently been shown to help as much as Vitamin C to help immunity.
  5. Wash your hands with soap and warm water for a minimum of 20 seconds to remove germs you can pick up from the environment. (Also, good to have hand sanitizer available in your workplace).