Improving Immunity

Monday December 21, 2015

Immunity image

Immunity during the colder season is especially important because in addition to the normal stressors in life we also have the colder weather. Make sure your family makes it through the season cold and flu free by following the tips below.

  1. Make Peace with Stress
  • Keep a positive attitude.
  • Learn and practice relaxation techniques; try meditation, yoga, or tai-chi.
  • Exercise regularly. Your body can fight stress better when it is fit.
  • Learn to manage your time more effectively.   
  • Set limits appropriately and say no to requests that would create excessive stress in your life.
  • Make time for hobbies and interests.
  • Seek out social support. Spend enough time with those you love.

 

  1. Improve Your Diet
  • Move away from refined foods (foods in a box or can) and towards whole foods in nature’s packaging.
  • Eat foods that are nutrient dense such as seeds, nuts, and vegetables and foods in their raw form more often.
  • Drink fresh filtered water and herbal teas instead of soda, coffee and energy drinks.
  • Eat good fats that come from plant sources and have not been heated excessively.
  • Eat less animal foods and more plant foods.
  • Reduce sugar in your diet

 

  1. Manage Alcohol Consumption
  • Keep track of how much you are drinking.
  • Set your daily and weekly alcohol limits.
  • Change the way you drink.
  • Develop alternatives to drinking that work for you.
  • Develop more effective self-care, coping and stress management skills.

 

  1. Get a Better Night’s Sleep
  • Stick to sleep schedule
  • Create a bed time ritual
  • Get comfy sheets, pillows and blankets
  • Limit day time naps
  • Include physical activity in your daily routine

 

  1. Get Out There and Move Your Body
  • Find exercise that suits you
  • Make it a habit
  • Build exercise into your lifestyle
  • Do bouts of exercise
  • Stay hydrated
  • Eat less food more often

 

  1. Improve Hygiene for Better Immunity
  • Wash your hands with soap and water before preparing food and after using the restroom
  • Cover your nose and mouth with a tissue when you sneeze or cough into your elbow
  • Wash and bandage all cuts
  • Do not pick at healing wounds or blemishes

 

  1. Butt Out Smoking
  • Pick a quit day
  • Choose two or more proven quit smoking methods
  • On your quit day, butt out completely
  • If you slip up, don’t give up, try quitting again

 

  1. Improve Hydration
  • Water oxygenates your blood and flushes toxins
  • Water helps in the production of lymph
  • Water helps you digest your food
  • Water prevents and treats common chronic ailments such as arthritis, depression and insomnia.

 

  1. Eat Foods That Boost the Immune System
  • Garlic and Onions
  • Mushrooms (shitake, maitake, reishi)
  • Citrus Fruits
  • Yogurt
  • Hot Tea (green or black)
  • Ginger
  • Honey
  • Black Pepper
  • Vegetables (especially green leafy)

 

  1.  Consider Supplements That Boost the Immune System
  • Vitamin D
  • Omega 3 fatty acids
  • Greens Supplements
  • Antioxidants – Vitamin A, C and E
  • Minerals – Zinc and selenium
  • Pre and Probiotics
  • Digestive Enzymes
  • Echinacea
  • Ginseng