Lots of things can affect your immune system – the type of foods we eat (or don’t eat); how much water we drink, sleep we get, stress we’re under – these are just a few of the areas that we can positively affect. If you pick just three of the suggestions from the immune-boosting tips below and stick with them, you can strengthen your immune system and increase your ability to stay healthy through the dreaded cold and flu season.
1. SLEEP
If you are overly fatigued or constantly sleep-deprived, it will be harder for your immune system to fight off disease. On the other hand, regular rest and restorative sleep will support your immune system, so your body has the strength to fight off any potential invaders. (By the way, did you know my programs include helping people who have trouble falling asleep or staying asleep? Contact me if you’re tired of being tired!)
2. SUGAR
If you do just ONE thing to boost your immune system, reduce the amount of sugar you consume – especially if you are already feeling under the weather. Sugar (which comes in many forms and has many different names) contributes to inflammation and runs down the immune system.
3. ALKALINE VS. ACIDIC
Did you know that many diseases cannot exist in an alkaline state? And yet, they can thrive an acidic state. So, the key is to help your body maintain an alkaline state and keep your immune system in peak performance! This is a simple matter of choosing to “eat that not this.”
Eating alkaline foods can:
- Boost your Immune function
- Reduce inflammation
- Increase energy
- Increase your longevity
What foods are the most alkaline in the body?
You guessed it, veggies, especially leafy greens and fruit. (Citrus fruits that are generally considered acidic are actually alkaline producing in the body.) Start your day with hot lemon water and be sure to include a big leafy green salad for lunch or dinner.
What “foods” are acidic in the body?
- Sugar
- Refined and processed foods
- Meat
- Dairy
- Alcohol
- Soda
5. DAIRY
Nutritional studies show that avoiding dairy can be helpful to avoiding disease, particularly during cold and flu season. Dairy can create inflammation and “mucous glue,” where bacteria and viruses can grow. It can also contribute to allergy symptoms, sinus and ear infections. And as you read above, dairy is one of the acidic foods.
6. HYDRATE
Water is essential for ensuring that your body eliminates waste and toxins – and that can help shorten the length of your illness. A good rule of thumb is to drink half of your weight in ounces of water every day.
So, a person who weighs 130 pounds needs approximately 65 ounces of water – more if you exercise regularly. Start as soon as you wake up, by drinking 8 ounces of water before you do anything else!
I’ve listed six actions for boosting your immune system. Try choosing just three to incorporate into your daily living, and give yourself the best chance of staying healthy this season.
Top Immune-Boosting Foods and Herbs
1. Vitamin C
If you want to help support your immune system, include plenty of natural Vitamin C, and choose organic whenever possible. This powerful antioxidant helps in the repair and regeneration of tissues, and protects cells throughout the body.
Good food sources of Vitamin C include:
- Broccoli
- Brussels sprouts
- Cantaloupe
- Kiwi
- Oranges
- Lemons
- Peppers
- Pineapple
- Pink grapefruit
- Strawberries
- Mango
2. Garlic
Used for centuries as powerful “food medicine.” It has antiviral, anti-bacterial, anti-fungal, and anti-inflammatory benefits.
3. Omega 3
Found in flax, hempseed, chia seed, salmon, mackerel, krill, cod liver oil, avocado, and almonds, just to name a few. Omega 3s boost the immune system by increasing the activity of white blood cells that eliminate bacteria and protect the body against damage from over-reactions to infection.
4. Zinc
Found in broccoli, kale, mushrooms, sesame seeds (Tahini), pumpkin seeds, beans, cashews, eggs, wheat germ, and oysters, to name a few. Zinc helps prevent illness and can lessen the severity and length of colds and flu symptoms.
5. Selenium
Found in Brazil nuts, what germ, whole grains, eggs, sunflower seeds, garlic.
6. Elderberry
Found in cherries, red grapes, black rice, and also in natural extract, juice and pill form (at health food stores)
Hi, I’m Linda. As a National Board-Certified Health and Wellness Coach, my passion is empowering my clients to take control of their relationship to food, their health, and their overall wellbeing. Nothing makes me happier than my clients who have reached their goals and are symptom-free, lighter, and have more energy and confidence than ever before! 