8 Ways to Boost Your Immune System

Now is a good time to put more energy into optimizing your body’s immunity for the rapidly approaching winter months.  The best way to support your immune system is by maintaining a healthy lifestyle.  For most of us, there is some room for improvement here.  Here are eight strategies to enhance your body’s immune system:

1.   Follow a nutrient-dense diet

Try not to get overwhelmed here.  Focus on the big picture: eat more nutrient dense foods and less sugar and processed foods.  If you want to implement one new habit, try adding one serving of probiotic foods into your day.

2. Get enough restful sleep every night

Research supports 8-9 hours for most of us.  Do your best to consistently strive for this.

3. Engage in regular physical activity

Move as much as you can throughout the day.  Engage in physical activities that you enjoy, if possible.  Body weight exercises and high intensity interval training  (can be done with many activities including walking, sprinting, biking) are great for most of us.

4. Practice stress-management techniques

Do what you can and practice it daily. Mindfulness, meditation, breathing exercises, yoga, being in nature, exercise, laughter, connecting with loved ones, petting your dog, practicing gratitude. Pick one or two and set an intention to practice them consistently.

5. Drink alcohol only in moderation, if at all

Probably best to drink 0-1 alcoholic beverages a day for women and 0-2 for men.  If you do have a drink, enjoy it and try not to drink too close to bedtime.

6. Get outside during the day

Get some fresh air and sunshine when you can.  Maybe a 15-30 minute walk after lunch fits your schedule best.  Walk safely with a friend or family member and enjoy!

7. Connect (safely) with friends and loved ones

Make it a priority.  Foster your relationships.  Be present and supportive for your loved ones and allow them to do the same.

8. Foods and supplements that help boost our immune system

• Probiotic

• Fermented Foods

  • kimchi

  • raw sauerkraut

  • kefir

  • homemade or Greek yogurt

  • raw dill pickles

• Curcumin (Turmeric)

• Bone Broth

• Ginger

• Garlic

• Vitamin D

  • sunshine

  • cod liver oil

  • fatty fish

  • shellfish

  • supplement if deficient

• Vitamin C

  • citrus

  • bell peppers

  • dark leafy greens

  • kiwi

  • broccoli

  • berries

• Vitamin A

  • liver

  • egg yolks

  • cod liver oil