NATURAL WAYS TO BOOST YOUR IMMUNITY
5. Consume Essential Fatty Acids The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissue maintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood are generally the best sources of essential fatty acids, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish. If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs. 6. Skip Added Sugar Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola. 7. Move For 30-60 Minutes Each Day Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run (if you’re able), the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Remember to avoid repeated overexertion since it can compromise your immune system, but make healthy movement a daily priority. Get up and get moving – for a minimum of 30 minutes or more every day. Take care of your body by making time for exercise. Keep up you regular physical therapy, aquatic therapy, pilates, and massage treatments to keep you pain free and moving freely. 8. Get Extra Vitamin C The benefits of Vitamin C on your immune system are well known – it boosts white blood cell production and improves the effectiveness of these infection-fighting cells. Great sources of Vitamin C include oranges, grapefruit, kiwi, broccoli, and green leafy vegetables like kale and spinach. Consider supplementing with 600 mg of Vitamin C per day if you’re not able to regularly consume those nutrient-rich foods. (Continued on the reverse side)
Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system: 1. Keep a Positive Mindset A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 2. Stay Hydrated The human body is mostly water, and our brain and muscles are up to 75% water. Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. It’s best to drink water with electrolytes, since the electrolytes help the water permeate our cells, thereby improving absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating). 3. Eat Your Vegetables Vegetables (and fruits) are loaded with vitamins and minerals that help support immunity, including vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Try to consume vegetables as much as possible daily, and remember to eat your vegetables raw or lightly cooked, as this helps retain nutrients and ensures that you’re getting everything your body needs. 4. Consume Vitamin D Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day.
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