Support your immune system now to stay healthy ALL year!
With frequent international travel, cold and flu season is now year-round. That’s why it’s imperative to boost your immune system before, during, and after traveling. Luckily, some excellent immune-boosting foods and supplements will benefit your health, prevent illness, and speed up your recovery.
9 Things To Support Your Immune System
Follow these tips to prevent getting sick or recover faster from illness.
1. Be Aware of Symptoms
Knowing the symptoms of a cold or flu can help you detect it early to prevent it from becoming a full-blown illness. And you can prevent it from spreading to family, friends, and others.
Cold symptoms: runny nose, cough, congestion, sneezing, body aches, fatigue, and fever.
Flu symptoms: the flu can have many of the same symptoms as a cold but is usually more severe. It can also include diarrhea, vomiting, sinus infections, stomach bugs, and bronchitis.
2. Reduce Your Exposure
A great way to prevent getting sick is to be mindful of who and what you come into contact with. Microbes spread through touch and saliva. It’s wise to keep your hands away from your mouth and eyes and wash or sanitize your hands after touching others or public surfaces. Wear a face mask when you’re around others who are sick to avoid airborne exposure. Lastly, avoid raw foods like sushi and salads while dining at restaurants. When eating out, choose hot, cooked dishes to reduce your risk of any harmful bugs.
3. Shock Your System
If you feel symptoms, follow these directions to support your immune system with zinc or vitamin C shock therapy. Keep a bottle of high-quality zinc and vitamin C on hand.
4. Eat a Healthy Diet
Eat a diet of whole, unprocessed foods, such as organic fruits and vegetables. See the complete list of SuperFoods below. In general, the more colorful your daily diet, the better. Colorful foods are full of antioxidants that naturally support your immune system.
A liquid diet can help you heal faster if you have a cold or flu.
So, for a speedy recovery, stick with liquids like water (with lemon or lime), juices (celery or cucumber), fruit smoothies, herbal teas, vegetable broth, and vegetable-based soups.
5. Avoid Weakening Foods
You probably know processed foods, sugars, and alcohol can weaken immunity. But, you may NOT know that dairy products, eggs, and chicken also weaken immunity. Avoid dairy, eggs, and chicken, as these foods can feed cold and flu viruses. If you eat eggs, then add raw garlic. And if you can’t resist chicken, eat plenty of veggies and fruits daily.
6. Improve Gut Health
Over 70 percent of your immune system is in your digestive tract, so the best way to increase immunity is to strengthen your gut health. Drinking celery juice is the BEST way to improve gut health and boost your immune system.
What about probiotics? Unfortunately, most probiotic supplements don’t work. They’re poor quality and are not absorbed well. That’s why it’s best to get your probiotics from food.
The best probiotic-rich foods are not fermented foods but fresh sprouts and microgreens. Support your immune system with broccoli seed, alfalfa, fenugreek, and other sprout varieties, as they’re rich in vitamins, minerals, phytochemicals, and probiotics. You can buy fresh sprouts at the market. However, to save money and increase nutritional benefits, it’s best to grow them at home and spray them with liquid sea minerals for even more nutrients.
7. Include SuperFoods
When you feel the first signs of sickness, focus your diet on the immune superfoods below. These foods are essential for preventing and recovering from a cold or flu. And they help boost your immune system. The more you include, the more you’ll heal and feel better!
Delicious Immune-Boosting Beverages
Drink these delicious and nourishing beverages to support your immune system anytime.
- Celery or Cucumber Juice — Drink 16 oz on an empty stomach to strengthen immunity. Cucumber juice is great for cooling a fever.
- Lime or Lemon Water — Start every morning with 16 oz of water with 1 lemon or lime juice to support immunity, rehydrate the body, and detoxify the liver.
- Broth — Sip on mineral-rich vegetable broth anytime, especially when you feel run down or have a fever, cold, or flu.
- Ginger Tea— Enjoy with lemon and honey. It reduces nausea and sore throats.
- Rose Hips Tea — Savor with lemon juice to ease a sore throat and reduce viral symptoms.
- Thyme Tea — This antiviral tea can cool a fever, soothe a cough and fight infection.
Fantastic Immune-Building Foods
Eat these cleansing and nutrient-dense foods for an immune boost!
- Fruit & Veg — The ideal way to enjoy fresh fruit and veg when you’re sick is via juicing, allowing easier absorption and quicker healing. Enjoying these plant-based foods raw or cooked is fine too. Eat plenty of leafy greens, spinach, kale, dandelion, celery, cucumber, apples, oranges, asparagus, melon, pears, cilantro, and parsley.
- Garlic — This potent antiviral, antibacterial superfood is best enjoyed raw three times daily until you feel better. Peel and swallow a small clove whole or mince and add to food.
- Honey — Take a teaspoon of raw honey throughout the day for an immune boost. Add it to lemon water or ginger tea for nutrients and flavor.
- Turmeric — Try Turmeric Ginger Shots for an anti-inflammatory immune boost. Option to add oranges or garlic too.
8. Reduce Stress & Rest
High-stress levels prevent your body from focusing on essential jobs like proper immune function. Support your immune system by reducing stress and planning daily relaxation activities, like breathing exercises, restorative or yin yoga, meditation, journaling, Epsom salt baths, nature walks, or anything else you enjoy. In addition, sleep is one of the best things you can do to support your immune system. Strive to be in bed by 10:30 PM every night. If you feel stressed and run down, take a nap or go to bed earlier. Sleep allows your body to rest, repair, and regenerate so it can fight off pathogens and support immune function.
9. Supplement For Support
Support your immune system with supplements like zinc, vitamin C, lemon balm, Chaga, mushroom blend, cat’s claw, vitamin B-12, spirulina, olive leaf, echinacea, goldenseal, elderberry syrup, lomatium root, eyebright, cherry bark, mullein leaf, and propolis. You can take many of these supplements year-round. It can be helpful to increase the dosage before traveling or during high-stress events.
Support Your Immunity FAQ
Can I boost immunity while traveling?
Travel Bag — Don’t leave home without Zinc, Vitamin C, alcohol-free hand sanitizer, mushroom blend or Chaga, nasal spray, and a face mask
What foods should I eat to prevent getting sick?
What foods should I eat to prevent getting sick?
A clean, whole food diet consisting primarily of fruits and vegetables. Drink celery juice, cucumber juice, lemon water, lime water, ginger tea, thyme tea, rose hips tea, and vegetable broth. Eat garlic, ginger, turmeric, and raw honey.