SELF HELP
DR . SERGE GREGOIRE , PH . D , CCH Functional Medicine Doctor Mind and Body Solutions
SIX WAYS TO BOOST YOUR IMMUNE SYSTEM
Naturally before You get Sick
It ’ s winter , and the flu and cold season is here to stay for a while . Many of us have a few tricks up our sleeves for dealing with illness when it hits . But what can we do to stay healthy in the first place ? Here are six things you can do to help boost your immunity naturally : 1 . Drink plenty of fluids
Water is the best . Many of us have heard that we should drink eight , eight-ounce glasses of water per day . That can be hard to do . Instead , try drinking a glass of water when you wake up to start your day off right . Your body is dehydrated from sleeping , so this is a great way to remedy that immediately . Another tip : If you like warm drinks in the winter , try non-caffeinated teas , which you can include in your daily water tally . 2 . Exercise regularly
We often think of exercise as a way to prevent chronic illnesses , such as heart disease and high blood pressure , or as a way to keep weight in control . But exercise also can contribute to general good health including a healthy immune system . Exercise can promote good blood circulation , which allows your cells and substances of the immune system to move through your body freely to do their job efficiently . 3 . Stress less
Stress drains your ability to stay strong . If you have big or little stressors daily , your system is constantly pushed to overcome that stress . One way I de-stress is by giving myself time for “ self-care .” This means different things for different people , but essentially it ’ s doing things that “ refill your tank .” I like to read a good book , get a massage or exercise . Even singing or prayer can lift you up . 4 . Get a good night ’ s sleep
Sleep is a regenerative process for your body . When you are sleep deprived your natural immune cells , or T cells , go down , and inflammatory cytokines ( inflammation cells ) go up . That means good sleep results in strengthening your immunity . 5 . Eat foods with probiotics
The Food and Agriculture Organization of the United
Nations defines probiotics as “ live microorganisms , which , when administered in adequate amounts , confer a health benefit .” Research shows that probiotics are some of the best foods to boost immunity . Include regularly eating fermented and cultured foods that contain probiotics ( look for “ live active cultures ” on the label ). Some foods that contain probiotics are :
• unpasteurized sauerkraut and kimchi
• cottage cheese , yogurt , kefir ( a thick , creamy and drinkable yogurt ), lassi ( an Indian drink made from a yogurt or buttermilk base with water ) and leban ( a liquid or semisolid food made from curdled milk
• tofu , miso , natto ( fermented soybeans ), shoyu or tamari ( types of Japanese soy sauce ) and tempeh ( an Indonesian dish made from fermented soybeans )
• kombucha ( fermented , lightly sweetened black or green tea drink ) and kvass ( traditional Slavic and Baltic fermented beverage commonly made from rye bread ) If you haven ’ t tried probiotic foods before , the flavors can be strong , so you may want to start with a little at a time . Even a teaspoon or so a day can help you develop a taste for these beneficial foods . If you want to explore taking a probiotic supplement , talk to your health provider . There are a variety of options available in the vitamin section of natural food stores . 6 . Eat a well-balanced diet
Eating a healthy , balanced diet can help keep you well . Eat a rainbow of vegetables and fruits daily to ensure you ’ re getting a variety of nutrients . Lean proteins and complex carbohydrates , like brown rice and quinoa , are also part of a healthy diet . Minimize processed foods , sugar and beverages that have no nutrients , like pop .
Although it can be challenging to do all of these things on an ongoing basis , do as much as you can . Consistently taking good care of yourself is the best way to support your overall health and immunity .
16 MOMENTUM