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Natural Immune Boosters

  • Try and get 5-9 servings of fruit & veggies a day- It’s important to have a balanced diet! Your body needs those vitamins, antioxidants, and minerals from fruit and veggies! These nutrients all play a role in immune health: vitamin C, vitamin D, zinc, protein, beta carotene, and probiotics (Wempen, 2022).

  • Get 7-9 hours of sleep at night- You need sleep! Not enough sleep and increased  stress contribute to overall poor health and illness (Wempen, 2022). Science is emerging that with sleep loss, different parts of the immune system can be negatively affected (Centers for Disease Control and Prevention, 2023).

  • Add more garlic, turmeric & ginger to your diet: These have been shown to boost the immune system (Cleveland Clinic, 2022; Harvard Health Publishing, 2021). Try adding garlic, turmeric, & ginger to your meals!

  • Manage stress- Try meditating, journaling, listening to music, yoga… these are all great ways to cope and manage stress.

  • Probiotics- Try eating fermented foods like kefir, yogurt, miso, or tempeh!

  • Walk more- There was a study done that found women and men who walked 5 days a week for at least 20 minutes has 43% less sick days than the people who exercise one day a week or less. If the men and women did get sick, it lasted for a short time and was more mild (Harvard Health Publishing, 2022).


References:

  1. Centers for Disease Control and Prevention. "Enhanced Immunity." Centers for Disease Control and Prevention. Last modified September 5, 2023. https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html.

  2. Cleveland Clinic. "6 Garlic Benefits To Boost Your Health." Cleveland Clinic (blog). March 2, 2022. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health.

  3. Harvard Health Publishing. "The Health Benefits of 3 Herbal Teas." Harvard Health (blog). October 21, 2021. https://www.health.harvard.edu/nutrition/the-health-benefits-of-3-herbal-teas.

  4. Harvard Health Publishing. "5 Surprising Benefits of Walking." Harvard Health (blog). August 25, 2022. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking.

  5. Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925. 

  6. Wempen, Kristi, and R.D.N. "Immune-boosting Nutrients Fight Flu." Mayo Clinic Health System (blog). November 16, 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients.

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