When it comes to peer reviewed research to support mechanisms used to boost your immune system, you won't find much in conventional medical literature. But alternative medical literature is full of case reports. The Cleveland Clinic website reads that vitamins C, B6 and vitamin E will boost your immune system. This is a good start but don’t stop there.
Start with a healthy diet. A healthy diet means no process foods. Decreased amounts of meat, no red meat. You must eat real food. This can be difficult for busy people. You can get great ideas for quick meals from magazines, especially magazines geared toward working parents.
If you simply cannot think of a way to cook a healthy meal quickly, eat more salads. You’ll need more than a handful of iceberg lettuce, a few tomatoes and a couple of cucumbers. Take a walk down the produce isle at your grocery store. You’ll find lots of vegetables that make excellent additions to your salad.
Don’t forget about probiotics. The immune system is largely based in your gut. The parts of the immune system not located in your gut depend on the food you put into your gut. Probiotics help intestinal bacteria break down food. Probiotics also help bacteria produce vitamins. You don’t need to buy expensive probiotics. Just eat more fermented foods: Kimchi, Kombucha, pickles, kefir. buttermilk
Eat more fresh organic vegetables. If organic vegetables are not in your budget, check out the environmental working group website at.https://www.ewg.org for the list of highly contaminated foods. These foods are best eaten as organic. If you just cannot eat 5-9 servings of vegetables, put a couple of servicing into your juicer and make fresh juice.
Water is essential but not tap water. Tap water must be filtered and eliminate fluoride and chlorine. Heavy metals can lower your immune system. Filter your water then boil for 3-5 minutes. Let the water cool before drinking. You need nearly 1 gallon of fluid a day. Avoid sugary beverages and sodas, these decrease your immune response. You can get tips on buy a water filter in my book “What’s in Your Drinking Water and How to Make it Safer” available at bit.ly/saferwater.
Don’t let the cool weather stop you from exercising. Exercise boost your immune system. Getting some exercise during cool weather isn’t nearly as easy as during warmer months. Find an indoor walking area or bundle up and just do it. This is a good time to use your gym membership.
When it comes to sleep, lots of people cheat. People make sleep a low priority. But sleep is essential to good health. Sleep deprivation is associated with an increase in inflammatory markers and impairs the immune response. Short change sleep and you’ll pay for it sooner or later.
Avoid people with flu-like symptoms. If you must be in crowded areas, wear a face mask. The mask may not stop small viruses from entering your respiratory system but it will stop sprays associated with coughing. Disinfect surfaces like table tops, light switches and door knobs. Wash your hands often. Carry hand sanitizer for use in between hand washing.