Want some tips on how to boost your immune system? Look no further, here you go!
Foods: Did you know certain foods can help support the immune system? Superfoods are full of anti-inflammatory compounds, antioxidants, and other nutrients to help support the immune system. My favorites are:
Citrus for Vitamin C - Lemons, limes, grapefruit
Fatty Fish for Omega 3s + Anti-Inflammatory - Salmon, sardines, anchovies, tuna, trout, halibut
Honey - Honey is an ancient secret for boosting your immune system! Make sure it is REAL, RAW honey, with bonus points if it is sourced from the midwest!
Garlic - Best consumed immediately after cutting it up, it adds both a wonderful taste and some healing properties
Probiotic Rich Foods - Great for your gut! Foods that are fermented include: yogurt, sauerkraut, kimchi, kefir, and pickled ofods
Supplements: My go-to supplements for immune support include:
Vitamin D - Helps support activation of T cells to help fight pathogens, has anti-microbial properties, and much more! Low levels are correlated with an increased risk of infection
Zinc - Plays a major role in development and maintenance of immune cells, as well as regulating inflammation and defense lines
Elderberry - Contains antioxidants to help boost immune system and help with the production of cytokines
Vitamin C - An antioxidant and essential nutrient! Helps protect immune cells from oxidative stress
L-Lysine - An essential amino acid that has antiviral properties, helps with collagen formation, and helps produce immune system defenders
Sleep: I know it’s a real shocker, but sleep plays a direct role in your immune system! Aim for 7-9 hours of sleep a night, and sleep in a cool, dark room. Try turning off your electronics an hour before bed to help with melatonin production!
Stay Active: It can be hard with the colder weather, but still aim for daily exercise! Even walking on the treadmill can help boost your immune system. Maybe try something new this winter, like Yoga (I recommend Breathe off 87th), Pilates (I like Skylight Pilates in De Soto), or Cycling (like Rhythm in Shawnee!)
And of course, wash your hands! I always recommend washing your hands after working out, grocery shopping, pumping your gas, or being in other public places.
Stay well, folks!
Dr. Kenzie, Certified Functional Medicine Practitioner
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