Nutrition Wellness

12 Steps to a Healthy Immune System

  1. Eat a healthy and well-balanced diet. Giving your body the nutrition it needs to fight infection is one of the best things you can do. But recognize that what you’re eating may be contributing to the problem. Whole Foods!!!
  2. Exercise & Detox. Physical activity is not only good for stress as it releases the stress hormone cortisol, it also detoxes the body through urine and sweat.
  3. Get plenty of restful sleep. Your immune system is busy re-building and repairing itself while you sleep.
  4. Build up healthy intestinal bacteria. Increase your good bacteria by drinking kefir with live, active cultures. There are dairy free ones or make your own. You can also supplement your diet with high quality probiotics to make sure you get all the good bacteria you need for a healthy intestinal flora.
  5. Add quality herbs and antioxidants to your diet. Many herbs—including garlic, cinnamon, ginger root, mint leaves, oregano, thyme, turmeric all have the potential to kill off foreign invaders and boost the immune system. Berries and greens are fantastic anti-oxidants. Local bee products (pollen, Propolis and honey).
  6. Eat Fiber – 20-30 grams per day (American’s daily intake of dietary fiber is only 12–18 grams). * Work your way up to 30 grams is tolerable.
  7. Protect yourself from mold. Household mold is a hidden invader that can weaken the immune system and cause respiratory illness, Chronic Fatigue Syndrome, Fibromyalgia, and other diseases. If you suspect mold, have a professional evaluate your home. And wash or replace pillows and mattresses to remove any hidden mold that you may be inhaling during sleep.
  8. Be careful when handling and preparing food. Cross contamination of food— like cutting a raw chicken, followed by lettuce, on the same cutting board—is a major source of food-related illness.
  9. Reduce Stress – Stress hormones reduce effectiveness of the immune system. Body work is excellent in reducing stress. Massage, acupuncture, etc., Prayer is very effective.
  10. Stay Hydrated – Decrease caffeine intake and drink good water. ½ body weight in oz.
  11. Eat less sugar – Elevated blood sugar levels reduce the effectiveness of the immune system. Limit to 25 grams per day.
  12. Maintain a healthy weight – Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, staying at a healthy weight can also lower the risk of many different cancers.