1. Eat Anti-oxidant Rich Foods
    Fresh BerriesFoods with high levels of anti-oxidants are usually the natural choice such as fruits, vegetables, herbs and spices. Also omega-3 oil in fish is a good source. These foods are usually highly coloured – think about green, red, orange fruit & veggies. In terms of herbs and spices there are many that are packed with antioxidants (anti-inflammatory agents) that could also help. Ginger for example is a good source and there is plenty of scientific support that it can reduce inflammation.
  2. Eat More Fresh Foods
    Fresh FoodsEliminate all packaged foods and eat only fresh ingredients you've prepared. No bags, boxes, cans, or cartons allowed. By doing this you limit your exposure to chemicals found in the food as well as in the containers the food comes in. Eat a diet rich in meats, chicken, eggs, seeds and nuts, vegetables, and healthy oils – free range and organic if possible. Try to make a salad the centerpiece of lunch and dinner.
  3. Reduce Sugar Consumption
    Less SugarCutting the sugar out of your diet will mean healthier meals overall. Sugar damages the germ-killing ability of your white blood cells for up to five hours after ingestion. It compromises the production of antibodies that are proteins that combine with and inactivate foreign invaders in the body. It obstructs the transport of vitamin C; one of the most important nutrients for all facets of immune function. It neutralizes the action of essential fatty acids, making cells more permeable to invasion by allergens and microorganisms.
  4. Up The Exercise
    ExerciseBesides altering your immune cells into a more potent disease-fighting form and improving circulation of those immune cells in your blood, another primary way exercise benefits the immune system is by reducing elevated insulin levels. This creates a low sugar environment that discourages the growth and spread of disease. Use exercise in a way that ensures you're getting enough to achieve the benefit, not too much to cause injury, and the right variety to balance your entire physical structure and maintain strength, flexibility, and aerobic and anaerobic fitness levels.
  5. Maintain A Healthy Weight
    Weight ScaleApart from the health problems and chronic diseases arising from being overweight, those extra pounds can result in a state of immunodeficiency. Human immunity has developed, over evolutionary time, into a complex system that impacts a great deal of human biology. It is for this reason that excess weight is often a key player in the cause of many ailments. It has recently been implicated in human obesity, insulin resistance and type 2 diabetes – these three conditions constitute the so-called metabolic syndrome.
  6. Get Enough Sleep
    Sleep WellIf you have trouble sleeping try reading before bed: Reading is relaxing for your body, but requires a fair amount of cognition. Because you’re working your brain, you’re more likely to grow tired enough to sleep soundly through the night. Sleep in quiet and darkness because if you sleep with the TV or the light on, you are interfering with your brain’s natural sleep cycle and production of sleep hormones like melatonin. Increase your vitamin B1 intake. It’s well known for supporting healthy circulation in the brain. And studies show vitamin B1 improves sleep patterns when you have enough. The best food sources are organ meats, yeast, peas, pork, beans, and sunflower seeds. Learn to meditate yourself to sleep. When electrical brain activity is monitored from waking into deep stages of sleep the changes parallel those seen when people go into deeply restful states such as meditation.
  7. Take Probiotics
    YogurtIncrease your probiotic (good bacteria) intake with a high-quality probiotic supplement or by eating cultured and fermented foods such as fermented vegetables, kefir and good quality yogurt. These contain the good bacteria that will keep the gastrointestinal tract healthy. Ideally it is best to use fermented foods to help repopulate the good bacteria into your bowel. They are rich in vitamins A and C, for instance. But what makes fermented foods unique is the fermentation process, which leads to the production of beneficial lactobacilli bacteria. Kimchi is a traditional Korean dish made from fermented vegetables and a spicy blend of chili peppers, garlic, scallions and other spices. Kefir is another all-star. Kefir grains resemble cauliflower florets but when milk is added and the grains are left to sit for a day or two it becomes a tasty yogurt. Kefir is a living culture, a complex symbiosis of more than thirty microflora.
  8. Clean Up Your Environment
    No BPANon-stick cookware contains PFOA (perfluorooctanoic acid) and other perfluorinated compounds (PFCs). It been well documented that when non-stick pans are heated the coating begins breaking down, releasing toxins into the air in your kitchen. When the pan reaches 360 degrees C (which takes about three to five minutes of heating), at least six toxic gases are released. Research has revealed that these toxins can accumulate in your blood at an alarming rate and may lead to chronic disease over time. Avoid Bisphenol A (BPA) a widely used component of plastic containers and food packaging, such as the inner lining of cans. Use glass, ceramic, or stainless steel travel coffee mugs rather than plastic or Styrofoam coffee cups. Avoid using plastic wrap (and never microwave anything covered in it). Store your food and beverages in glass containers. Avoid using bottled water – filter your own using a reverse osmosis filter instead.
  9. Avoid Chronic Inflammation
    InflammationWhen the immune system is not fighting chronic inflammation it is better able to turn its strength toward assaults from viruses and bacteria. Inflammation usually manifests itself as pain and/or chronic disease. An intact and functioning immune system is critical for protection against infectious disease.