10 Ways to Boost Your Immunity

The strength of our immune system is directly effected by our lifestyle. The foods we eat, the quality of sleep we get each night, and the amount of stress we put on our body, all take determine how our immune system will operate. If you want to stay healthy this year, follow these simple guidelines to feel your best.

Eat a plant-based diet. Fruits and vegetables are high in vitamins and minerals, which the body needs to heal and repair itself. They are also low in fats, and excess fat can harm your ability to fight disease. To much meat and dairy can cause inflammation in the body. When our body is in this state, mucus is then formed, which is a breeding ground for harmful bacteria. Fill up on greens and boost your immunity.

Follow the rainbow. Variety in diet is the key to having balanced health. If your day includes foods with different colors, you are more likely to get the vitamins, minerals and antioxidants necessary for proper immune function. Think red strawberries, orange yams and red bell peppers.

Get your zzzzz‘s. Our body uses our resting time to repair injured tissues and strengthen immune cells. A good night's sleep should consist of 7-8 hours of quality sleep each night. Avoid high-intensity activities and caffeine three hours before going to bed, to make sure that your sleep is not interrupted.

Wash, rinse & repeat. Frequent hand washing is the best way to prevent any illness. We pick up most of our cold viruses by not properly washing our hands. It also helps to carry a liquid hand sanitizer such as Purell.

Cut back on sweets. Our sweet tooth may be responsible for our sick days. When we have sugars and refined carbohydrates in our diets, it lowers our body's ability to fight off germs. A high-sugar meal can lower your immune system for up to four hours afterwards, making you vulnerable to viruses. Have dark chocolate instead to satisfy your sweet- tooth.

Fill up on fiber. Fiber acts like a broom, sweeping out excess toxins from our body and aiding in digestion, which is great for boosting immunity. It can be found in oats, barley, rice bran and fruit. Aim to eat about 25 grams a day for optimal health.

Use fresh herbs & spices. Not only are herbs loaded with flavor, they are good source of phenols, which are loaded with antioxidants. Phenols also help to kill the bad bacteria in your body while supporting the good . Top choices are ginseng, cayenne pepper, garlic and oregano

Don 't overuse antibiotics. Too many people are quick to reach for anti-biotic's, which are commonly over prescribed and weaken our immunity. Overusing them may lead to breeding of new bacteria that are anti-biotic resistant. Instead, we should be acting in a preventative way to strengthen our immune system.

De-stress your body. When our body is under a state of stress, we are more vulnerable when exposed to colds and viruses. Incorporate stress management into your life with yoga, meditation and massage to balance your mind and body. Massage also helps to push unwanted toxins out of your body, which helps cleanse your immune system.

Exercise. Regular exercise raises the body's level of white blood cells, which are responsible for fighting off bacteria and infection. Working out also can reduce our risk for upper respiratory infections, especially in the winter time.

Combine these lifestyle tips with a balanced diet, proper hydration and a daily vitamin supplement, and you are sure stay healthy during these cold months to come!

- Holly Wheeler -