Natural Immune System Boosters
Can You Win the Immunity Challenge?

Natural immune system boosters can make a difference to your overall health.

Your immune system allows your body to fight a good fight against yeasts, mold, fungi and infections.

If you have a yeast infection, your body needs some help fighting off another one.

Think of it as optimizing your immunity. The various suggestions help your immune system work at an optimized level.

There are many natural immune system boosters you can try. You will be amazed how many you knew already!

Eat well: The best way to optimize your immune system is to feed it well. Your immunity needs a variety of foods, vitamins and minerals to work at peak levels.

A diet with a variety of foods increases your chances of meeting all your vitamin and mineral needs through food sources.

All of the vitamins and minerals you need can be found in food. Food is always your first choice. Organic food is even better.

However, even the most dedicated eater may have trouble eating all the 'right' foods. If you have food allergies, dairy allergies, food sensitivities or limits on your diet, you may not be able to eat all the necessary foods.

What do you do? Supplements can fill in what is missing in your diet. Used properly and as directed, supplements fill an important need or gap in our eating.

Your first choice is always to get what you need from a wholesome, balanced healthy diet, but if you can't for some reason, consider supplementing. When used responsibly and as directed, nuritional supplements can play a role in our overall health and help support our immune system.

Check out the list below for numerous foods that help optimize your immunity and act as natural immune system boosters.

Laugh lots: The old saying that "laughter is the best medicine" must have been started by someone who knew its' positive effects on immunity!

Laughing acts as natural immune system boosters. When we laugh, it also relaxes us and is a great de-stresser.

There are numerous ways to get more laughter in our lives and to relax. See the list below for ideas that you can put into practice. Have fun with the natural immune system boosters.

Love more: Loving more means to both love others and to love yourself.

Having positive support, love and affection in our lives is important. This is one of the natural immune system boosters because the positive emotion generated produces cytokine proteins. These cytokine proteins help immune cells fight off infections.

When you are happy you are less likely to get sick.

In fact, studies show that 6-9 months into grieving, 1/4 of people go through decreased immunity. Remember to help yourself too.

Your immunity challenge is to choose 1 new booster a week to incorporate into your daily routine.

Look at the list and see what you can start doing today.

Maybe it will be eating a little differently, changing what you do or trying something new.

If you pick one new immunity booster a week to try, imagine the difference it could make?

1 small change a week can make a huge difference to how you feel.

 Natural Immune System  
Boosters List

1. Yogurt: Live Yogurt contains friendly lactobacillus acidophilus bacteria which is also known as a probiotic. In fact, any cultured dairy product is a great source of probiotics i.e. acidophilus milk, buttermilk, sour cream, cottage cheese and kefir. The main benefits of yogurt is these friendly bacteria balance your large bowel flora. Other types of probiotics are bifidobacterium bifidum, saccharomyces boulardii. There are many great probiotic supplements available if you are lactose intolerant like me. The health benefits of probiotics are a must do from the natural immune system boosters list.



2. Fruit and Vegetables: Try to eat a minimum of 6 servings of fruits and vegetables a day. Eating complex carbohydrates such as fruits and vegetables encourage probiotic growth. (Whole grains and legumes do this too.) Simple carbohydrates are not a good choice.
   
   Also, fruits and vegetables are your best source for antioxidants, vitamins, minerals, fibre and enzymes. Natural immune system boosters like fruit and vegies are often overlooked. Often, we think we are eating tons of fruits and vegetables, but really we are not. Keep a food diary of what you are eating and you might be surprised.



3. Healthy fats and oils: Omega 3 oils can by found in halibut and cod liver oil. Fish oils from salmon, tuna, mackerel are also a good source. Omega 3's increase activity of phagocytes which are white blood cells that eat up bacteria. Often, it's recommended that you take additional Vitamin E when taking Omega 3 fats. Consult with your doctor for your vitamin E requirements. Other good sources of healthy fats are olive oil, avacado and nuts.



4. Protein: A high protein intake enhances antibody production. Proper protein amounts are a building block for your immune system.



5. Herbs/Algae: Seaweed is an excellent source of minerals. Try some of the many herbal supplements available to support your immune system.



6. Think Positively: High positive emotions produce just enough cytokine protein to help immune system cells fight off infection. And, optimists tend to live longer than pessimists.



7. Listen to Music: Find music that soothes the soul and relaxes you.



8. Flaxseed Oil: Gamma linoleic Acid can be found in flaxseed oil, evening primrose oil and black currant oil.



9. Zinc: Good food sources are oysters, zinc fortified cereals, crab, beef, dark turkey meat and beans. Zinc lozenges are another option. Be sure to not go over your RDA level (required daily allotment). 25 milligrams a day is usually adequate. Zinc has been shown in studies to lessen the severity and duration of a cold. It's best to use zinc within the first 24 hours of cold symptoms. Zinc plays a role in normal growth and antibody production. Wheat germ, eggs, and pumpkin seeds are more natural immune system boosters food sources.



10. Vitamin C: Good food sources are citrus fruits such as guava, papaya, strawberries, kiwi, cantalope, oranges, grapefruits, green and red peppers, berries, sweet potatoes and tomatoes. Vitamin C is an antioxidant. It protects your immune system. 60 milligrams a day is the daily requirement.



11. Vitamin E: Good food sources are seeds, vegetable oils (extra vigin olive oil, cold pressed canola oil), wheat germ and grains. It is usually possible to get 30-60mg from foods. But, supplements may be needed to reach 100-400 mg/day since it is hard to get that much vitamin E from diet alone.



12. Vitamin A: Cod liver oil or meats are sources of vitamin A.



13. Iron: Good food sources are dark green leafy vegetables, spinach, kale, beans, enriched whole grains, red meat, fish and poultry.



14. Copper: Promotes a healthy immune system. Food sources are nuts, molasses, oats and liver.



15. Folic Acid: Folate or folic acid is a water soluble B vitamin. In supplements and fortified foods, spinach, turnip greens, citrus fruits, dried beans and peas.



16. Vitamin B12: Good food sources are fish, meat, poulty, eggs, milk and milk products.



17. Drink lots: Water that is! Sometimes if you are dehydrated it lowers your resistance. Try to drink 8-10 glasses of water a day. It not only hydrates you, but also flushes your system and keeps all your body systems healthy. It is so easy. This is one of the top natural immune system boosters to try.



18. Ginseng: Can reduce stress, increase energy and supports and stimulates the immune system. Research to support ginseng's immune system effect is growing. Products such as Cold -FX have shown to lessen flu and cold's severity, duration and frequency. Ginseng is available in capsule or liquid form.



19. Echinacea: This is an interferon booster. It seems to lessen cold symptoms' severity. Use as directed by your health provider or as directed on the bottle. The debate is on whether echinacea makes a difference or not. Yet, it continues to be one of the more popular natural immune system boosters.



20. Beta Carotene: Good food sources are citrus fruits, tomatoes, sweet potatoes. Beta carotene acts as an antioxidant.



21. B Complex vitamins: B6 helps the body produce antibodies. Bananas, carrots, lentils, tuna, salmon, sunflower seeds, and whole grain flour are all good food sources.



22. Selenium: Good food sources are tuna, red snapper, lobster, shrimp, whole grains, vegetables, brown rice, egg yolks, cottage cheese, white chicken meat, sunflower seeds, and lamb chops. Brazil nuts are a great source. Selenium slows free radical formation by activating enzymes to stop free radicals.



23. Bioflavonoids: 6 servings of fruits and vegetables a day.



24. Garlic and Onions: These yummy vegetables have natural antibiotic and antifungal properties. They also selectively stimulate growth and activity of probiotics - those friendly bacteria that we want! Garlic has 70 sulfur containing compounds that help the body make immune stimulating compounds such as cysteine and glutathione.



25. Regular Exercise: Exercise makes a noticeable difference to our mood, by releasing endorphins and gets our blood circulating. 30 minutes of moderate exercise a day is best. This is another must do from the natural immune system boosters list. You will feel the benefits.



26. Pau D'Arco: This contains properties that are antifungal and help the body fight and recover from infections. Can drink as tea.



27. Wheat Grass: Wheat grass is alkalizing, rich in chlorophyll, helps blood, cleans the body, has high amino acid content, a great source of beta carotene, B vitamin, Vitamin C, E and K, minerals, and amino acids. Try it in your smoothies!



28. Oil of Oregano: 3-4 drops in a bit of water or juice, 4 times a day.



29. Colloidal Silver: This has alkalizing, antifungal, antibacterial and natural immune sytem boosters properties. Use as directed.



30. Fermented Foods: Soymilk, tofu, tempeh, miso, sauerkraut, sourdough are all food sources of probiotics



31. Sleep well: Getting enough sleep is different for everyone. Enough sleep may mean 6 hours for one person, but may mean 10 hours sleep for someone else. Sleep is linked to balanced hormones, clear thinking and reasoning, and improved mood. Sleep well too - poor quality sleep can weaken your immune system.



32. Limit sugar: If you have had trouble with yeast infections, this goes without saying. But, did you know that sugar also affects your immune system? Sugar suppresses your immune system. This is another must do from the natural immune system boosters list. You will feel and see the benefits. Look for natural sweeteners such as stevia, agave sweetener or fruit. Artificical sweeteners are considered by some as more toxic than sugar.



33. Butter: Contrary to many, butter contributes to a healthy immune system - in moderation. It has short chain fatty acids which help immunity. Coconut oil too.



34. Use Humour: Read funny books, watch funny movies, go see comedians - laughing provides a change of perspective and boosts your immune system. this seems so easy, but often we forget how great a good laugh feels. This is another must do from the natural immune system boosters list.



35. Practice good hygiene: This is your first defense. It stops harmful germs from entering your body in the first place. You can totally support a healthy immune system doing this from our natural immune system boosters list. Wash your hands and cover your mouth when sneezing, coughing or yawning - with your sleeve! Do you use your hand to cover your mouth? No, No, No! Use your arm or a tissue, please.



36. De-stress: Easier said than done - I know. But, stress is harmful to our immune systems. Try mediatation, saunas, yoga, tai-chi, long baths, deep breathing, or any stress relieving exercise. You will reap the benefits.



37. Healthy weight: Being overweight or underweight can affect your ability to fight off infections. Recent studies claim the best way to reach a healthy weight is by cutting calories and exercising. Calorie counters can help.



38. Aloe Vera Juice: Has immune boosting properties, use as directed. Check for at least 10,000 MPS per litre.

In order, to optimize your immunity, you need to try to maintain a positive balance between the effects of immune system supporters and immune system suppressors. There are certain things to avoid because they will hold your immune system down. Instead of acting as natural immune system boosters, they are natural immune system killers!

Access this link to see more dietary supplement information like required daily levels, amounts in food, vitamin and mineral fact sheets, general health information and more.

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