1) GUT BACTERIA
Creating a strong immune system starts with your Digestive tract – this is where ~70% of your Immune system is based!
Here are some foods to help you create more healthy gut bacteria: sauerkraut, kimchi, apple cider vinegar, kombucha tea, kefir, and probiotic supplements.

2) AVOID SIMPLE SUGARS
Sweet treats, candy, desserts and other high sugar foods have shown to suppress the immune system for hours after ingestion.

3) LOAD UP ON IMMUNE BOOSTING NUTRIENTS
The key ones are Vitamin D, Zinc, and Vitamin C. The main source of Vitamin D is the sun, which is less possible to utilize this time of year, so you could supplement it directly or take Cod Liver Oil (rich in Vitamin D & A). Foods rich in zinc: oysters, beef, spinach, and pumpkin seeds. Foods rich in Vitamin C: bell peppers, kale, spinach, strawberries, papaya, and citrus fruit. You could also supplement Zinc and Vitamin C.

4) GET REGULAR EXERCISE
30-45min of mild to moderate exercise boosts the immune system!

5) TAKE IMMUNE BOOSTING BOTANICALS
Elderberry, astragalus, cordyceps (mushroom), ginseng, ginger, and garlic are all powerful immune boosters to prevent illness. (Caution those with Auto-immune disorders because they have an overactive immune system and these botanicals stimulate immune function)

6) GET 7-8 HOURS OF SLEEP
Without enough sleep, optimal immune function is nearly impossible!

7) TRY THIS IMMUNE BOOSTING DRINK
– 1/2 bell pepper
– 1 handful spinach
– 1/2 cucumber
– 1/4 lemon
– 1/2 inch ginger
– 1/2 tbsp apple cider vinegar

Use a juicer or put all ingredients in a blender, pour through a strainer and drink. Add filtered water if needed. Can add 2-3 strawberries for extra Vitamin C and flavour.