Build your Immune System

Doctor Counseling Women

Build Your Immune System
Your immune system is your rain coat. It protects your body from outside invaders.
1.  Maintain a healthy balanced diet.
     Food is your fuel. It is necessary to function. Food provides your immune system with it’s daily needs. Eat a good variety of fruits and vegetables daily.
2.  Adequate sleep.
    It is vital to get into a deep REM sleep to de-stress and reboot for the next day. Avoid stimulation from electronics such as TV, Computer, or Video games just before bed time. 
    Try soft music, meditation, or reading to help unwind.
3.  Avoid tobacco.
     Tobacco damages your lungs and stresses the immune defenses. This leads to an increase risk of respiratory viruses. 
4.  Decrease alcohol intake.
     Excessive alcohol impairs the immune system. To reduce the risk of alcohol related conditions, it is recommended to drink in moderation. Try limiting intake to two drinks or less per day for men and one drink or less for women.
5. Improve your gut health.
     80% of the cells that make up your immune system lives in your gut. Allow your immune system to stay strong by strengthening your gut health.
     Probiotics can help to nourish and detoxify your gut.
6.  Increase your intake of Vitamin C and Vitamin D.
     Vitamin C – The recommended daily intake is 65-90 mg a day. Vitamin C helps to protect the body against infection.
     Vitamin D- The recommended daily intake is 2000 Iu to maintain optimal levels. Vitamin D helps our bodies produce antibodies and help us to stay energized.
     Sun is the #1 source of Vitamin D.
7.  Stay active!
     Staying active improves your immune system.
     Try exercising at least 30 min for at least 3-4 times per week.

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