Boosting Immunity

.Diet and Lifestyle Tips for Supporting a Healthy Immune System

Note: Modify these recommendations as needed for your specific food allergies, food sensitivities, medical conditions and medication restrictions.

In general, eat a balanced diet with many fruits and vegetables, limit meats and dairy, use whole grains instead of white grains, avoid processed foods, avoid sugar and alcohol.

·Vitamin C Orange, lemon, kale, mustard greens, kiwis, broccoli, strawberries Steam, roast or grill your greens to maintain nutrients *Avoid grapefruit while on prescription medications, check with your doctor or pharmacist

·Zinc From shellfish - oysters, crab, shrimp, mussels and Legumes – chickpeas, lentils, beans (better if soaked, cooked or sprouted) or Nuts and Seeds – cashews, pumpkin seeds, almonds, sesame seeds, pine nuts also from Whole Grains – whole wheat, brown rice, quinoa, oats Animal Protein - *as always in moderation* beef, pork, chicken

·Vitamin D Work with your Health Care Provider to test levels regularly Supplement if low (often required when living in the Pacific Northwest)

·Avoid Sugar and Alcohol Sugar and alcohol as these are pro-inflammatory and suppress healthy immune function, limit these substances as much as possible when feeling sick.

· Herbs and Spices including thyme, parsley, rosemary, garlic and ginger

· Rest and sleep: Get plenty of rest, particularly if you feel early signs of illness like fatigue, feverishness, chills, body aches, sore throat. Good sleep also helps the body heal and recover from illness.

·Limit stress. Do things that bring you joy, go for a walk, listen to some music, read a nice story, call good friends, cook a nice meal, take a bath. Minimize stressors like news and triggering situations. Focus on the positives and practice gratitude. Daily breathing practice – take 100 deep belly breaths each day while clearing your mind.

Created by: VA Portland Health Care System- Acupuncture Clinic, March 2020