Support & Strengthen Your Immune System

HEALTHY LIFESTYLE
—Eat healthy, balanced meals, high in colorful vegetables and fruits (See “Immune-Boosting Foods”, below)
—Get outside and breathe fresh air
—Get at least 30 minutes of exercise most days of the week
—Maintain a healthy weight
—Get 7-8 hours of sleep
—Drink at least 2 liters (8 cups) of water per day
—Decrease intake of allergens & toxins
—Avoid sugar and alcohol if possible
—Don’t smoke
—Wash hands thoroughly and frequently
—Try to minimize stress
—Practice a positive outlook

SUPPLEMENTS & PROTOCOLS
—Get a flu shot, if you haven’t yet
—Take 500IU per day of D3 softgels
—Gargle daily with Listerine or Betadine Gargle

HERBAL SUPPORT
—Host Defense MyCommunity capsules (mushroom supplement)
—Raw Manuka honey
—Elderberry 10:1 concentrate
—Shuanghuanglian formulation (available on Amazon)

**IMMUNE-BOOSTING FOODS

HIGH-QUALITY PROTEIN: Eggs, oily fish, seafood, tofu, tempeh, quinoa, grass-fed lamb & beef.

OMEGA-3 FATTY ACIDS: Wild-caught cold-water fish like salmon, tuna, mackerel and sardines, ground flaxseeds, walnuts, pumpkin seeds leafy green vegetables, and grass-fed meats and dairy.

HEALTHY FATS: Avocado oil, extra virgin olive oil, coconut oil.

FIBER: Whole fresh fruits, vegetables, whole grains.

B VITAMINS: Dark leafy greens, cauliflower, mushrooms, red bell peppers, oily fish, shellfish, grass-fed lamb & beef

VITAMIN C: Citrus fruits, broccoli, dark leafy greens, asparagus

VITAMINS A, E: Dark leafy greens, carrots, sweet potatoes, winter squash, asparagus.

VITAMIN K: Cauliflower, dark leafy greens, asparagus.

ZINC: Dark leafy greens, asparagus, shiitake and criminology mushrooms, sesame seeds, pumpkin seeds, garbanzo beans, lentils, cashews, quinoa.

COPPER: Sesame seeds, cashews, soybeans, mushrooms, dark leafy greens, asparagus, summer squash.

IRON: Dark leafy greens, cumin, turmeric, asparagus, leeks.

HERBS: Cinnamon, garlic, ginger, turmeric.

(Note: “Dark leafy greens” are listed a lot. These include bok choy, spinach, Swiss chard, beet greens, mustard greens, kale, Romaine lettuce)

FOODS THAT ARE PROBLEMATIC FOR YOUR IMMUNE SYSTEM

—Processed foods
—Food additives
—Trans fats