It seems that as soon as an event happens in our lives, we make a deliberate and, may I say, an exceptionally good decision to look at our daily health habits and how they may be affecting our everyday lives.

Being proactive when it comes to our health is very reassuring that when something like a virus is out in the world, we have an extraordinarily strong immune system and with that comes less worry. Being healthy is a decision and can become a consistent everyday practice. Below I have listed some remarkably simple ways to enhance your immune system.

PREVENTION IS THE BEST CURE!

Before we get to food and supplements let’s get down to business on things that cost absolutely nothing!

#1 Capture Your Thoughts:  I believe toxic thoughts are the catapult to sickness. All healing begins with forgiveness! It has been proven repeatedly that without forgiveness and the release of anger and resentment the body cannot heal. So, forgive easily and be slow to anger. Stress and all those stressful thoughts will suppress your immune system.

#2 Show Gratitude Every day: On the physical level, positive emotions may create increased balance on all levels, which can lead to higher tolérance to infection, higher immune system function, and lower systemic inflammation. This ultimately can lead to an increased survival rate when it comes to a major illness such as cancer. Imagine how your attitude of gratitude could assist the body from breaking down to begin with.

#3 Sleep:  This is when the body repairs, throws off toxins and rebuilds. Sleep is important because it has a profound effect on your mental, physical, and emotional being. Poor sleep patterns are linked to poor health and it has been found that people who consistently get less than seven hours of good sleep a night may have a shorter lifespan. During the waking hours, our body burns oxygen and food to produce energy. This is known as a catabolic state, in which more energy is spent than conserved, using up our body’s resources. This state is dominated by the stimulating hormones adrenaline and cortisol. When we sleep, we move into an anabolic state in which repair and growth take over. Our body gets to rest and conserve energy. Also, adrenaline and cortisol levels drop and then the body starts to produce human growth factor (HGH). HGH promotes the growth maintenance and repair of muscles and bone using amino acids which are the essential building blocks of protein. Every tissue in the body is renewed faster during sleep than at any time when we are awake. It is important to get to sleep no later than 11PM so that melatonin can be produced in its natural cycle. Throughout the sleep cycle the sex hormone testosterone and the fertility hormones are secreted and the good estrogens are protected.

Not getting enough sleep will age you and can cause your body to put on weight or hold on to existing weight gain. This lack of sleep can also cause sugar cravings. In our society I hear people say all the time that they are able to exist on very little sleep or I’ve heard the statement, “I will have plenty of sleep when I am dead”. I have also said this many times in my younger days. However, be careful what comes out of your mouth – it just might come true faster than you would like.

#4 Exercise: Regular exercise is one of the most important foundations of healthy living. It improves stress levels, cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Exercise is just as important as a healthy diet in contributing to general good health and therefore to a healthy immune system. It may contribute even more directly to healthy immune function by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Even a 30 minute walk a few times a week around your neighborhood will help to boost your immune system, and mood!

FOODS AND SUPPLEMENTS

Some of the most critical micronutrients for immune function include:

  • Vitamin A – Found in orange and yellow fruits and veggies like carrots, sweet potatoes, and pumpkin, as well as leafy greens. Vitamin A has proven to be beneficial in fighting infectious diseases and regulating cellular immune response.
  • Vitamin C – Found in all plant foods, but especially oranges, bell peppers, broccoli, Brussels sprouts, melons, and strawberries. Vitamin C is a powerful antioxidant that protects your immune cells and stimulates their production.
  • Vitamin E – Highly concentrated in butternut squash, leafy greens, nuts, seeds, and broccoli. Vitamin E is another powerful antioxidant that protects the function your immune cells and helps regulate communication between immune cells. Without adequate amounts of Vitamin E your immune system cannot function properly.
  • B Vitamins – Found in citrus fruits, whole grains, beans, lentils, nuts and seeds, avocados, bananas, spinach, and broccoli. Among other benefits, B vitamins help your immune system antibodies to work properly.
  • Folate – Found abundantly in leafy green veggies like spinach, kale, broccoli, avocado, and Brussels sprouts, as well as oranges, and bananas. Folate helps to make and repair DNA, directly contributing to a healthy immune system.
  • Iron – Found in tofu, beans, lentils, cashews, dried fruit, chia seeds, pumpkin seeds, and chickpeas. Iron is responsible for immune cell proliferation and maturation.
  • Zinc – Excellent sources include oatmeal, tofu, cashews, sunflower seeds, peanuts, lentils, and chickpeas. Zinc benefits the immune system in many ways and is crucial for normal development and function of immune cells.
  • Selenium – The best plant source of which are Brazil nuts, which can provide more than 100% of your daily needs in just one nut. Selenium lowers oxidative stress in your body, which reduces inflammation and enhances immunity.

As you can see, eating a diet that includes a wide variety of whole plant foods, including legumes, whole grains, nuts, seeds, fruits, and veggies are a great way to help your immune system stay healthy!

IMPORTANT FOODS FOR IMMUNE SUPPORT

We are what we eat! The below foods are critical for proper immune function and overall great health.

Greens/Cruciferous Vegetables – Dark, leafy greens and cruciferous vegetables such as broccoli, cauliflower, bok choy, kale, cabbage and Brussels sprouts are loaded in Vitamins A, C and E, which as we mentioned above are powerful antioxidants that boost your immune system function.

Beans – Beans are an excellent source of protein, which helps build immune cells. Beans are also loaded with folate and other B vitamins.

Allium Family (onions, garlic, leeks, scallions, chives, and shallots) – Vegetables in the Allium family are packed with immune-boosting nutrients like selenium, sulfur compounds, zinc, and vitamin C. In addition, they are one of the best sources of quercetin, a potent flavonoid, and antioxidant that has antiviral properties as well as histamine regulating effects. These vegetables are especially effective against bacterial, viral, fungal, and parasitic infection.

Mushrooms – Mushrooms are immunomodulators and are loaded in essential vitamins, minerals, and enzymes. Mushrooms contain vitamin D, which can help keep your immune system strong. Varieties like shiitake, maitake and reishi are particularly good for staying healthy during cold and flu season.

Purple veggies – Purple fruits and vegetables are rich in anthocyanins, powerful antioxidants, which are natural plant pigments that provide foods with their unique colors. Foods in this category include purple cauliflower, purple asparagus, concord grapes, purple potatoes, and plums.

Berries – Berries are a great source of vitamin C which is thought to help prevent damage to your cells and protects the immune system against deficiencies. Dark berries like blackberries, strawberries and blueberries not only taste great but they are also a great source of flavanols which are highly effective antioxidants.

Beets – Beets are packed full of vitamin C, folate, potassium, iron, manganese, and phytochemicals. You need these nutrients to help support a healthy immune system!

Nuts/Seeds – Nuts and seeds are rich in zinc, iron, and vitamin B, all of which can boost your immunity. Zinc is linked to the production of white blood cells, which lie at the center of the immune system. Nuts and seeds are also good sources of several vitamins and minerals.

HERBS AND SPICES FOR IMMUNE SUPPORT

Herbs and spices are often overlooked for their immune boosting qualities, but the truth is most of these have been used for centuries in many cultures for their health boosting qualities.

  • Turmeric – Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. Try adding extra turmeric into your diet during periods of stress or during flu season to help give your immune system a boost. It is best to use fresh turmeric root, which can be consumed as a tea, in golden milk, or in curry recipes!
  • Garlic – Garlic is a member of the allium family, discussed above. It helps your immune system fight germs and helps boost the disease fighting response of white blood cells.
  • Ginger – Ginger supports the immune system by acting as an antibacterial. The fresh root should be used, and can be made into a tea, or grated into recipes!

Elderberry – Compounds in elderberries can directly inhibit viruses from entering your cells, and from replicating. The berries and flowers of elderberry are packed with antioxidants and vitamins.

Echinacea – Echinacea is a beautiful flowering herb, whose immune benefits have been studied for centuries. It works mainly by increasing the number of white blood cells in your body.

Cinnamon – Cinnamon is an immune stimulator. Cinnamaldehyde, the main active components of cinnamon, may help fight infections. Cinnamon oil has been shown to effectively treat respiratory tract infections, and inhibit the growth of bacteria.

SUPPLEMENTS FOR IMMUNE SUPPORT

Ideally, you will get most of your vitamins and nutrients from your diet, but sometimes that is not always possible. This is where supplements come in!

  • Vitamin C – My two favorite forms are Liposomal C and Liposomal Glutathione, but not all are created equal! The two best in my opinion are:
    • LipoNaturals – Liposomal supplements are the most potent dietary supplements that you can take orally.
    • Truly Natural Vitamin C – 100% food sourced, Truly Natural™ Vitamin C provides highly bioavailable, naturally occurring vitamin C from whole camu camu berry, whole amla berry, and high-quality, whole-food water extracts of acerola cherry.
  • Vitamineral Green – This product is naturally high in numerous minerals, sure to boost your immune system! An extremely potent, green superfood complex, combining 22 of the most nutrient-dense superfoods on the planet in an easy-to-use powder. Featuring alkalizing grasses and grass juices and freshwater algae.
  • Earth – One-of-a-kind superfood complex for deep nourishment and apoptogenic immune support. The perfect companion product to Vitamineral Green™, Earth™ is warming, grounding, and savory. This product is a unique blend of certain roots, mushrooms, and herbs, that we get very little of in our American diet.
  • MycoForce Medicinal Mushrooms – This product Contains high levels of beta-glucans from shiitake, maitake, reishi, cordyceps (vegan), and lion’s mane, and chaga known for their immune-supportive properties and antioxidants for increased vitality.
  • Perfect Immune Defense – This product that will cover many avenues including Vitamin D3 supplementation.
  • Probiotics – 80% of your immune system is in your gut, therefore, it is especially important to keep it healthy with probiotics! This is a spore, or soil-based probiotic. Spore-forming probiotic bacteria have recently received an increasing amount of scientific attention for their therapeutic qualities. They are microorganisms that are formed from spores and found naturally in dirt and vegetation. Unlike most traditional probiotics which are like those naturally found in the human GI tract such as lactobacilli and bifidobacteria, spore-based probiotics derived from Bacillus species are delivered as dormant spores. These are extremely stable and highly resistant to stomach acid’s low pH, resulting in the delivery of more usable probiotics to the small intestine where they then revert to active, growing bacteria.