10 Simple Ways To Boost Your Immune System

The cold/flu season has started and with the next covid surge around the corner your best defense this fall and winter is a healthy immune system. The good news is there is plenty you can do to support your immune system, for example:

1. Don’t smoke.
2. Eat a diet high in vegetables (about 75% of your plate) and a small amount of whole grains, legumes, and lean animal protein. Preferably follow an anti-inflammatory diet.
3. Reduce or eliminate refined sugar intake.
4. Exercise regularly but not in excess. Studies show that at least 30 minutes of exercise on most days of the week increases immune function. However, excessive exercise regimes can temporarily hinder immune function.
5. Maintain a healthy weight.
6. Manage your blood pressure levels.
7. If you drink alcohol, drink only in moderation. And if you do not drink alcohol do not start now! the small benefits do not outweigh the negative impact of alcohol on your body.
8. Get adequate sleep.
9. Take probiotics or eat fermented food, like miso, sauerkraut, kimchi, and kombucha. See Good bacteria in our body provides us with nutrients we need and also provides a defense against harmful bacteria and infection. When good bacteria are reduced, harmful bacteria and fungi can take over, making us sick.
10. Minimize your caffeine intake

Also, I have found it very effective to use herbs like echinacea, dong quai, astragalus, and elderberries in the fall and winter to boost the immune system or when I have a cold or flu. And that is why I make sure these herbs are part of my herbal immune formulas that you can find on my website. Mushrooms are also great to boost immunity, in particular Shiitake and Reishi. Some studies have shown that shiitake mushrooms even kill the HPV virus! Yet, another reason why they are one of the ingredients in my immune formulas.

Ah, and don’t forget vitamin C and zinc, as they are supplements that also promote immune health.

All these suggestions sound simple, but they are essential to keep your immunity strong, so do not disregard them!

Happy October!
Toni