Holiday Ready: 8 Tips to Building Your Immunity & Looking Vibrant

November 17, 2010 at 8:15 pm 1 comment

1. Eating a well balanced food program is critical for a properly functioning immune system. EAT PLENTY OF Protein-rich foods, Citrus fruits for vitamin C, Vegetable oils for vitamin E, Spinach, sweet potatoes and, carrots which supply beta carotene.   CUT DOWN ON Animal fats, sugar, alcohol, caffeine and highly processed carbohydrates.

A food program high in fruits and vegetables has many of the phytonutrient critical to enhance immunity as well as many of the important vitamins and minerals necessary for a strong immune system and radiant skin. A steady and balanced intake of essential vitamins and mineral helps to keep our immune systems working properly by providing protection from infections and disease. Fish, poultry, lean meat, low-fat dairy products, cereals and legumes (peas, lentils, beans) are all good sources of minerals. Foods such as cheese, eggs or liver, which supply vitamin A, and spinach, sweet potatoes or carrots, which are good sources of beta carotene, should also be eaten daily.

2.  Plenty of rest – The body needs rest from the stress and strain of daily life to get recharged. We depend on adequate restful sleep to restore our bodies and refresh our minds. During deep sleep, our bodies release potent immune-enhancing substances that strengthen immune function. It is especially important to get additional rest when we are ill. The result becomes obvious through signs of extreme exhaustion, irritability, panic and tantrums.

3.   Exercise program – A regular exercise program of low-to-high intensity workout for 25-30 3-4 days of the week is recommended to build a strong immune system. We all know how invigorated and strong we feel when we’re in shape. Overall fitness creates reserve capacity that not only serves as a buffer against disease but also helps us recover more quickly.  Thinking you can exercise for an hour at high intensity once or twice a week will not tonify your immune system or help build collagen for radiant skin and healthy joints.

4. Drink 6-8 glasses of water per day – Body fluids, made up mostly of water, bring to each system all the ingredients and carry away the body’s waste in form of urine. Water is also necessary for many chemical reactions in the body. It can act as a lubricant around joints and protect sensitive tissues and organs, including the spinal cord, eyes, and the amniotic sac in pregnancy from shock. It is absolutely essential to stay well hydrated throughout the day.  FYI, hyper pigmentation is elevated with dehydration.

5.  Increase your vitamin C intake to 1000-2000 mg/d (this may reduce your histamine levels): a moderately large amount of this vitamin increase levels of immunoglobulin and stimulates collagen. Vitamin D (obtained from oily fish) and vitamin E (in olive oil, nuts, avocados and organic whole grains are also vital to the immune system’s effectiveness, as are essential fatty acids found in vegetable oils and fish oils.

6.  Bring on the Zinc! One of the most common nutrient deficiencies which affect the immune system is a lack of zinc. Pumpkin seeds and lean beef are both a rich source of zinc, while oysters are an excellent source.

A recent study among elderly people showed that a multi-vitamin and mineral supplement improved their immune responses. Be sure that you are taking magnesium (400 mg/day). Magnesium is involved in transmission of nerve impulses within the body. Food sources are legumes, grains, dark green vegetables, and nuts.

7.  Avoid excessive intake of alcohol and caffeine which might interfere in the normal functioning of various body processes.

8.  Planning makes for perfect health: If you plan on indulging this holiday season, or any time for that matter, be sure to plan for it.  Pre and post support during times of increased indulgences will support healthy immune and liver function, impede feeling lousy making yourself vulnerable to flu, colds and allergies January thru end of Spring.  For example, learn what support you need for “The Day After Cure”.

Remember, knowledge is the best resource to living a vital life.  Removing the doubt is part of the cure.  For more information:

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1 Comment Add your own

  • 1. Jesus  |  January 2, 2013 at 4:39 pm

    This website certainly has all the information I wanted concerning this subject and didn’t know who to ask.


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