SELF HELP
DR. SERGE GREGOIRE, PH.D, CCH
Functional Medicine Doctor
281-616-3816
[email protected]
www.nutrition-houston.com
How to STRENGTHEN
YOUR IMMUNE SYSTEM!
These are the steps you can do to optimize
your immune system:
1. Eat a nutrient-dense diet.
These are immune-supporting foods.
“Pumpkins, winter squashes, seeds, nuts,
spices, and proteins. These foods are good sources
of zinc, vitamin C, and vitamin A and protein, all needed
to support the immune system. In addition, avoid sugar
at all cost! Consuming sugar depletes your immune
system for up to 2 weeks, so making you more at risks of
getting sick.
2. Incorporate a high-quality probiotic.
We know that the gut and the immune system are
completely intertwined. In fact, when you have an
overgrowth of bad bacteria, or dysbiosis (an imbalance
of good and bad bacteria), it can negatively affect your
overall immune system. That’s where incorporating
a high-quality probiotic supplement, rich in “good”
bacteria, comes in. Doing so may not only support your
gut health, but also your immunity.
3. Aim for high-quality sleep.
Prioritizing sleep for seven to eight hours each night
has been shown to support a healthy immune system.
While everyone will have a different schedule, it is
suggested going to sleep by 10 p.m. and waking up
by 6 a.m. to optimize immune functioning. Make sure
that the bedroom is completely dark for optimum
melatonin production. In addition, make sure there is
no electronics in the room, like TV, cell phones, iPads,
etc. Electromagnetic radiation from these devices can
disrupt your sleep pattern.
4. Stay active.
Exercise can help support the immune system. It
can also help manage stress, when people don’t put
too much pressure on themselves to perform. A brisk
walk counts as exercise and is good for just about
anyone. It’s very important to do so, especially during
a stressful pandemic. In addition, we know that the risk
of getting sick is much higher when you stay indoor
compare to outdoor. Finally, spending time outside
allows you to get your vitamin D, which is critical to
optimize your immune system.
5. Practice stress management.
The pandemic has heightened stress for people
experiencing health-related issues, fear, social isolation,
and economic hardships. Be open to the possibility
that you may need help to navigate this stressful
period since stress and trauma can depress the immune
system. Be aware of your stress levels, and be deliberate
about incorporating stress management strategies.
Activities like moderate exercise, journaling, meditation,
and spending time in nature may help.
6. Manage other underlying health conditions.
People who have underlying health conditions, like
diabetes and high blood pressure, may be at a higher
risk of illness from COVID-19 and other respiratory
illnesses. Thus, it is the time to work on your diet and get
healthy!
26 MOMENTUM