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12 Immune Boosting Strategies 

Why Strengthen your immune system? 

A strong immune system is vital to our health and well-being. Just a few lifestyle changes can strengthen our body and protect against harmful pathogens, preventing disease.  

The immune system is an army of cells, whose job is to protect the body against, viruses, harmful bacteria, fungi, and foreign infectious organisms. It is a complex network of organs, tissues, molecules, and cells, made of two parts, innate immunity (first defense such as the skin, mucus, and inflammation) and adaptive immunity (fights specific infections) working together to fight off illness or disease.  


Here are 12 strategies to help strengthen the immune system.  

1. Eat whole foods- fresh foods like fruit, vegetables, nuts, seeds, and legumes (beans) have living cells that provide us with the enzymes and nutrients to support our health and immunity. Proper nutrients help to strengthen the immune response and reduce the inflammation in the body. 

2. Sleep- during sleep, the brain resets the body’s functions for the next day. An adequate amount of sleep has a significant impact on the immune system. Seven to nine hours of sleep is recommended for adults and eight to ten for children and teens. The REM (rapid eye movement) sleep stage is known to be restorative to the body. When we deprive our bodies of sleep we decrease production of the protective and infection-fighting antibodies and cells. 

3. Healthy fats- Fats such as olive, avocado, palm, canola, sesame, peanut oils, and natural grass-fed butter are easier for the body to process and provide multiple benefits to support digestion and overall health.  


4. Healthy gut and digestion- A healthy digestive system aids in the absorption of vitamins and minerals in food and supplements. Seventy to eighty percent of immune cells are present in the gut. Immune cells in the gut interact with the microbiome, bacteria, and fungi that live in the gastrointestinal tract and are directly impacted by diet and lifestyle.

5. Natural sweeteners-  Use natural sweeteners such as raw sugar, natural honey, agave, and maple syrup, moderately, and lower the consumption of refined sugars and artificial sweeteners, especially in processed foods and drinks, as they increase blood sugar and harm immunity.  

6. Exercise- Physical exercise acts as a regulator of the immune system. Pro and anti-inflammatory proteins are released during and after physical exercise, which increases the circulation of white blood cells, the disease-fighting cells. 

7. Hydration- Water is essential for better health. It is recommended to drink 50% to 75% of your body weight or 3 to 4 liters of water daily. Drinking room-temperature purified water on an empty stomach will offer the maximum absorption of water in the body.  

8. Manage Stress- When your body is in a state of mental and physical exhaustion it is very difficult to fight off infections which makes the body more susceptible to illnesses. Chronic stress can result in mental fatigue and prompt physical symptoms of distress in the endocrine system.

9. Stop Smoking- Cigarette smoking correlates with many diseases and directly affects the immune system. It increases inflammation and it weakens specific cells involved in remembering how to fight off infections. 

10. Moderate consumption of alcohol 

 Overuse of alcohol can impair the body’s ability to fight off infections, slow the healing process, and cause organ damage. The National Institute on Alcohol Abuse and Alcoholism defines binge drinking as the consumption of 4 drinks for women or 5 drinks for men within 2 hours.

11. Herbal Supplements- most powerful and effective supplements for immune support: 

(always consult with your medical provider before taking any supplement, for dosage and administration.)

Garlic- kills bad bacteria, fungi, yeast, mold, and viruses. 

Vitamin D- Sunlight provides Vitamin D, spend time in the sun, but it wouldn't be enough, a quality supplement is recommended.


Vitamin C- the best source is from whole foods enriched with Vitamin C. Diluted Apple Cider Vinegar (ACV) is also recommended. 

Vitamin A- the best form of Vitamin A is from cod liver oil or a quality supplement is recommended.

Zinc- zinc is a trace mineral and very important to the body's functions, some high sources of zinc are found in, locally grown or wild-caught seafood, beans, seeds, nuts, or 70% dark chocolate.

12. Hand washing- simple handwashing will reduce the spread of infection by removing germs on the hands. Antiseptic products reduce bacteria on the skin immediately when containing 60% to 95% alcohol alone or 50% to 95% in combination with other products.

The immune system differs from person to person and factors such as age, gender, genetics, lifestyle, and body mass index, will determine the immune response and how well one can fight infections. 


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