Boost Your Immune System

Hey all,

I feel like we currently have multiple viruses floating around here lately. Hope you and your family have been able to stay clear! I thought I would send out some quick tips on supporting your immune system to get you through the rest of the winter and into the Spring. Many factors influence the functioning of your immune system. Most of these are modifiable, meaning you have control over, and some are non-modifiable, meaning you can’t control. Let’s take a deeper look……

 Your immune system is the body’s defense system that helps protect us from harmful invaders like bacteria, viruses, and other germs that can make us sick. It works like a security team, always on the lookout for anything that shouldn’t be inside our body. Several factors influence the functioning of your immune system, including lifestyle choices, genetics, and environmental conditions. Here are the key contributors:

Nutrition & Diet

•   Vitamins & Minerals: Vitamin C, D, zinc, and iron are essential for immune response.
•   Antioxidants: Found in fruits, vegetables, and nuts, they help fight free radicals.
•   Gut Health: Probiotics and fiber-rich foods support beneficial gut bacteria, which regulate immunity.

2. Sleep & Rest

•   Lack of sleep weakens the immune system by reducing the production of infection-fighting cells.
•   Aim for 7–9 hours of quality sleep per night.

3. Stress & Mental Health

•   Chronic stress increases cortisol, which can suppress immune function.
•   Practices like meditation, deep breathing, and exercise help manage stress.

4. Physical Activity

•   Moderate exercise (e.g., walking, yoga) boosts circulation and immune response.
•   Excessive exercise without recovery can weaken immunity.

5. Hydration

•   Water helps transport nutrients and flush toxins, supporting immune function.

6. Environmental Factors (Can be non-modifiable)

•   Exposure to pollutants, toxins, and chemicals can weaken immunity.
•   Fresh air, sunlight (Vitamin D), and clean surroundings contribute to better immune health.

7. Age & Genetics (Non-modifiable)

•   The immune system weakens with age, making older adults more susceptible to infections.
•   Genetics also play a role in how well your body responds to pathogens.

8. Hygiene & Preventive Care

•   Proper handwashing, vaccinations, and avoiding infections help strengthen immunity.

Vitamin and mineral rich foods to boost immunity-

Vitamins C, D, E- citrus fruits (strawberries, papaya , bell peppers, brussel sprouts, oranges, kiwi)

Vitamin D-sunshine (15 min direct exposure daily), fortified milk, cereal, OJ, fatty fish (salmon, tuna)

Vitamin E-Almonds, sunflower seeds, spinach, broccoli, peanut butter

Minerals-

Zinc- Lean meats, chicken, turkey, crab, oysters, mil, whole grains, yogurts, chickpeas, seeds

Iron-beef, poultry, oysters, beans, broccoli, kale, salmon, halibut, haddock

Selenium- garlic, broccoli, sardines, Brazil nuts, tuna, barley

Other-

Turmeric- was used for Chinese medicine to treat disorders of the skin, respiratory, joints

Bone Broth

ALWAYS CONSULT YOUR HEALTHCARE PROVIDER IF YOU CHOOSE TO TAKE SUPPLEMENTS

Recipe:

Immunity-Boosting Smoothie

Ingredients:

•   1 cup spinach
•   1 orange (peeled)
•   ½ cup pineapple
•   1 tsp chia seeds (for zinc)
•   1 tsp honey
•   ½ cup yogurt (probiotic boost)
•   1 cup water or almond milk

Instructions:

Blend until smooth and enjoy!

Stay healthy!!!!