1. Sleep- It is very important to get at least 7-8 hours of sleep each night. If you snore it would be a good idea to be assessed for sleep apnea in which you stop breathing multiple times throughout the night.
2. Stress Reduction- High stress levels increase cortisol in the body which can suppress the immune system. Yoga, meditation, massage, journaling and calming essential oils such as lavender help to lower stress and cortisol in the body.
3. Avoid tobacco smoke- tobacco increases your risk of getting bronchitis and pneumonia.
4. Drink less alcohol- Excessive alcohol consumption can impair the immune system and make you more vulnerable to lung infections.
5. Eat plenty of fruits and vegetables, nuts and seeds- These immune boosting foods provide your body with very important nutrients and antioxidants especially the very colorful foods such as blueberries and dark leafy greens.
6. Consider probiotics- Studies show that probiotics can help reduce respiratory and gastrointestinal infections by balancing the gut bacteria. Our immune system begins in the gut so a healthy gut means a strong immune system. Be sure to always take a probiotic when taking antibiotics because antibiotics kill the good and the bad and can cause an imbalance in the gut. Fermented milk products such as yogurt and kefir are also beneficial.
7. Vitamin D- Sunlight triggers the skin production of vitamin D. In the summer months try to get 10-15 minutes of sun everyday without sunscreen. During the winter months this can be difficult. If your vitamin D level is low talk with your doctor about taking a supplement.
8. Garlic- Garlic is a broad spectrum antimicrobial agent and immune booster. It is best to eat it raw because heat can deactivate it’s key ingredient. A good way to incorporate garlic into your diet is to make a homemade salad dressing with minced garlic.
9. Eat mushrooms- Shiitake and maitake mushrooms showed enhanced immune function in women with breast cancer. Mushrooms are one of the few foods that naturally contain vitamin D.
10. Herbs- Immune supportive herbs can help decrease recurrent infections. Asian ginseng or Atragulus can be beneficial. Always speak to your health care provider before taking herbs.
11. Omega three fatty acids- Omega 3’s found in oily fish such as salmon and flaxseed may help boost immunity.
12. Exercise- Brisk walking for 30 minutes daily can help reduce the risk of colds.
13. Hand washing- Washing your hands frequently throughout the day is important to preventing illness. Use warm water and a non-antibacterial soap and wash your hands for 15-20 seconds. Washing your hands while singing the Happy Birthday song can help ensure you are washing them long enough.
2. Stress Reduction- High stress levels increase cortisol in the body which can suppress the immune system. Yoga, meditation, massage, journaling and calming essential oils such as lavender help to lower stress and cortisol in the body.
3. Avoid tobacco smoke- tobacco increases your risk of getting bronchitis and pneumonia.
4. Drink less alcohol- Excessive alcohol consumption can impair the immune system and make you more vulnerable to lung infections.
5. Eat plenty of fruits and vegetables, nuts and seeds- These immune boosting foods provide your body with very important nutrients and antioxidants especially the very colorful foods such as blueberries and dark leafy greens.
6. Consider probiotics- Studies show that probiotics can help reduce respiratory and gastrointestinal infections by balancing the gut bacteria. Our immune system begins in the gut so a healthy gut means a strong immune system. Be sure to always take a probiotic when taking antibiotics because antibiotics kill the good and the bad and can cause an imbalance in the gut. Fermented milk products such as yogurt and kefir are also beneficial.
7. Vitamin D- Sunlight triggers the skin production of vitamin D. In the summer months try to get 10-15 minutes of sun everyday without sunscreen. During the winter months this can be difficult. If your vitamin D level is low talk with your doctor about taking a supplement.
8. Garlic- Garlic is a broad spectrum antimicrobial agent and immune booster. It is best to eat it raw because heat can deactivate it’s key ingredient. A good way to incorporate garlic into your diet is to make a homemade salad dressing with minced garlic.
9. Eat mushrooms- Shiitake and maitake mushrooms showed enhanced immune function in women with breast cancer. Mushrooms are one of the few foods that naturally contain vitamin D.
10. Herbs- Immune supportive herbs can help decrease recurrent infections. Asian ginseng or Atragulus can be beneficial. Always speak to your health care provider before taking herbs.
11. Omega three fatty acids- Omega 3’s found in oily fish such as salmon and flaxseed may help boost immunity.
12. Exercise- Brisk walking for 30 minutes daily can help reduce the risk of colds.
13. Hand washing- Washing your hands frequently throughout the day is important to preventing illness. Use warm water and a non-antibacterial soap and wash your hands for 15-20 seconds. Washing your hands while singing the Happy Birthday song can help ensure you are washing them long enough.
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