5 STRATEGIES FOR HELPING TO SUPPORT THE IMMUNE SYSTEM

We start with understanding the Immune system. Supporting the immune system is not about taking one supplement or avoiding certain foods. There is no quick fix. It’s about a comprehensive strategy to provide your body with what it needs to function at its optimum.

Poor diet, stress, lack of sleep and too little exercise all have an effect and can lower the body’s ability to fight infections and viruses.

Along with nutrient-dense foods that help the immune system to be strong, there are other dietary and supplement considerations.

These are 5 strategies:

1. Eat a balanced diet to support the health of the immune system and the gut and to help lower inflammation.
   
   Ideally you should choose to buy organic. Lowering your exposure to toxic chemicals is just one way to lower inflammation and take some pressure off the body and the immune system. Do the best you can.
   
   Some nutrients the immune system loves are:
   
   *Essential Fatty Acids: Found in chia, flax, hemp, cold-water fish such as salmon and tuna, butter, eggs, raw nuts and seeds.
   
   *Vitamin A- Rich Foods: Eggs, butter, cod liver oil, sweet potatoes, carrots, tuna, squash, spinach and other green leafy vegetables.
   
   *Vitamin C- Rich Foods: Citrus fruits, carrots, kiwi, bell peppers, tomatoes, strawberries and other berries, broccoli, cabbage.
   
   *Vitamin E-Rich foods: Olive oil, avocados, sunflower seeds, walnuts, salmon, turnip greens, mangos.
   
   *Vitamin D-Rich Foods: Cod liver oil, salmon, mushrooms, milk or fortified milk substitutes, eggs.
   
   *Zinc-Rich Foods: Meats, lentils and legumes, dairy products, vegetables, oysters, sesame seeds, cashews and other nuts, legumes, chocolate and cocoa, baker’s and brewer’s yeast.
   
   
2. Take supplements that help the immune system fight pathogens
   
   
3. Exercise improves circulation and allows cells and the immune system to function better.
   
   
4. Implement stress management techniques.
   
   
   • Breathing exercises, mindfulness exercises or meditation
   • Take breaks
   • Connect with friends by giving them a call
   • Implement stress management techniquesEnjoy a hobby like reading, knitting, building a garden
   • Listen to music or an audio book
   
   
5. Make sleep a priority
   
   
   • Go to bed at the same time every night and get at least 7–8 hours of sleep.
   • Try to create a proper sleep environment with a completely dark room and no sound distraction. Sleep masks and ear plugs can help where necessary.
     
   • Avoid caffeine or eating a large meal close to bedtime. Some people cannot sleep on an empty stomach so a light snack such as a piece of fruit or a few nuts is acceptable.
   • Disconnect from electronics like computers, cell phones and even TV at least an hour before bedtime.Read a book, take a warm bath or practice some deep breathing or relaxation exercise before bedtime to quiet the mind and prepare the body to fall asleep more easily and get a better-quality sleep.