Be Strong Like a Bull: Your Immunity Boosting Guide

BE STRONG LIKE A BULL Your Immunity-Boosting Guide PASS THE TISSUE 5-20% of Americans get the flu The common cold is among the leading reasons for visiting a doctor or missing school/work More than 200 different viruses can every year cause colds GET A BOOST: Eating for Immune Health GIVE SUGAR THE BOOT Suppresses immune system cells that attack bacteria As little as two 120z. cans of soda can reduce white blood cells' ability to destroy bacteria Replace sugary drinks with: NATURAL FRUIT JUICE TEA WATER PILE ON THESE FOODS MUSHROOMS OREGANO OIL CRUCIFEROUS All varieties boost the • Eliminates bad VEGETABLES bacteria in the immune system and are rich in antioxidants digestive system • 200mg 3 times a day can cleanse the gut • Like broccoli, kale, cabbage, and chard • Boost liver's ability to flush out toxins GARLIC AVOCADO SPIRULINA Raw garlic is: • Antibacterial • Antiviral • Immune boosting • Rich in antioxidants Contains amino acids, • A blue-green algae antioxidants and super food • Stimulates immune healthy fats that: Balance hormones function • Support immune • Anti-cancerous • Bountiful in iron and system selenium • Promotes brain performance Balance adrenals OATS Contain soluble fiber that reduces LDL (bad cholesterol) SPRINKLE IN THE VITAMINS VITAMIN A Deficiency is associated with: Impaired immunity Increased risk of infectious disease Found in: BEEF CHICKEN LIVER EGGS FISH LIVER OILS DAIRY DARK GREEN LEAFY ORANGE/YELLOW SQUASH VEGETABLES VEGETABLES CANTALOUPE APRICOT PEACH MANGO VITAMIN B6 Studies suggest deficiency can depress aspects of the immune response Found in: CHICKEN TURKEY TUNA SALMON SHRIMP BEEF LIVER DAIRY LENTILS BEANS SPINACH BROWN RICE SUNFLOWER SEEDS WHEAT GERM WHOLE-GRAIN FLOUR VITAMIN C Found in almost all fresh fruits and vegetables While some studies show vitamin C boosts immunity, the jury's still out, but it is safe to say it can't hurt Found in: ORANGE GREEN PEPPER WATERMELON PAPAYA GRAPEFRUIT CANTALOUPE STRAWBERRY KIWI MANGO BROCCOLI TOMATO BRUSSELS SPROUT CAULIFLOWER CABBAGE CITRUS JUICE VITAMIN D Supplements during the winter may reduce the incidence of influenza A, especially in kids Found in: FORTIFIED MILK FATTY FISH EGGS AND CEREAL ZINC Immune booster found naturally in: RED MEAT CHICKEN FISH EGGS LEGUMES SUNFLOWER SEEDS PUMPKIN SEEDS LIFESTYLE HABITS STRESS LESS Chronic stress Stress hormones suppress the immune system increases the risk for: • Illness • Colds • Serious Diseases Try deep breathing and meditation to reduce stress EXERCISE MORE Move for at least 30 Increase oxygenation minutes a day Increase level of leukocytes in the body, immune system cells that fight infection Movement stimulates the lymphatic system (the sewer system of the body) 30 MINS SLEEP IN Get 7-9 hours Insomnia can increase inflammation and Fatigue increases susceptibility to cortisol (a stress hormone) illness LAUGH AND SPEND TIME WITH FAMILY AND FRIENDS Laughing decreases the number of stress hormones in the body and increases a type of white blood cell that fights infection Strong relationships boost physical and mental health CONCLUSION Beat the sniffles this year by boosting your immune system health. Making a few lifestyle changes can decrease your chances of getting sick this winter. Sources: nccam.nih.gov; www.trueactivist.com; www.health.harvard.edu; umm.edu; ajcn.nutrition.org Brought to you by: FIX