· Stay hydrated – The better hydrated you are, the more white blood cells that can be produced, the better your blood flow, meaning the better your immune function.
· Reduce inflammatory response – This means reducing things that increasing inflammation in your body. The more inflamed your body is, the higher your chances of getting sick, or taking longer to recover. A few things to avoid:
· Food that you are allergic or intolerant to
· Nutrition deficiencies; have a blood test to check things such as your B12, Iron, Vitamin D and Calcium levels to ensure you aren’t deficient. If you are, supplement to get levels back up.
· Avoid processed food as much as you can. The fresher the better. Eat food that are dense in nutrients to keep your vitamins and minerals high, naturally.
· Avoid cigarettes and alcohol.
· Supplement with Curcumin (turmeric) as this has super high anti-inflammatory qualities. We stock Thorne’s Meriva, which is a very pure curcumin.
· Eat food rich in the following nutrients:
· Zinc – Excellent for increasing your immune function, by helping the formation and function of all cells.
· Food rich in zinc include oysters, beans, nuts, grass fed red meat, shell fish, legumes such as lentils and chick peas, seeds and free range and/or pastured eggs.
· Vitamin D – One of the most important immune strengthen nutrients. It is responsible for fighting the pathogens that can impact your immune function. Ensure your Vitamin D levels are on the higher levels of median range.
· Food rich in Vitamin D include organic butter, free range and/or pastured eggs, fatty fish such as tuna, salmon, sardines and mackerel, grass fed beef liver, and mushrooms.
· Can also obtain from sun raise, without sunscreen. So go out in the sun for at least 20 minutes per day in the early morning before the UV raise become too high and increase risk of sun burn.
· L-Glutamine – Is amazing for helping restore the gut flora and your gut health. The better your gut health, the better your immune function!
· Food that can help increase L-Glutamine levels include free range chicken, fatty fish such as tuna, salmon, sardines and mackerel, organic organ meats, bone broth, and free range and/or pastured eggs.
· Vitamin C – Fights off infection and boost immune function.
· Food that can help increase Vitamin C include tomatoes, oranges, kale, spinach, broccoli, brussel sprouts, cauliflower, all peppers, leafy greens, and sweet potato.
· Selenium – Helps fight infections and helps maintain thyroid function, which also helps boost immune function.
· Food rich in selenium include brazil nuts, fatty fish such as tuna, salmon, sardines and mackerel, free range and/or organic pork, beef, turkey and chicken, free range and/or pastured eggs, mushrooms, spinach, bananas, cashews, and lentils.
· Manage your weight – People that are overweight or obese have greater risk of falling ill and taking longer to recover as they have higher number and larger fell cells. Toxins are stored in fat cells. The more fat cells, the more stored toxins. Toxins increase inflammation and inflammation reduces immune function.
· Get 7-8 hours sleep each night – Sleep helps your body rest and recover. that’s why you feel sleepy and tired when you are sick. It is your body’s natural way to help fight disease.
· Exercise and stay active – People who exercise increase anti-oxidants which fight off free radicals that reduce your immunity. Exercise also release anti-inflammatory cytokines which improve your immune function.
· Increase your T-Cells – The higher your T-Cells, the better your immune function and your body’s ability to fight off viruses and diseases. T-Cells help produce antibodies that fight off viruses. The best way to increase your T-Cells, is to follow all of the above.
– Coach Terri