1. Eat Well

Sugar tanks your immune system, and you can see that as our whole country gets sick throughout Halloween, Thanksgiving, and Christmas.

If you are craving something sweet, make a good choice, such as a small square of dark chocolate or sparkling water with a splash of juice.

If you’re headed to a party, eat beforehand or bring a healthy dish for sharing.

There are also lots of options for yummy ‘treats’ for these holidays, such as nut-based power balls and healthy hot cocoa made with collagen powder and almond milk.

Besides avoiding sugar, aim for 6-8 servings of fruits and vegetables a day in all colors of the rainbow. A ‘cheat’ is to use a greens or reds powder alone or in a smoothie. Drink plenty of filtered water and choose organic, wild, and grass-fed whenever you can.

2. Get Exercise

Exercise has so many benefits, and boosting immunity is one of them. It also helps move lymph, and when that’s moving, your immune system can communicate better.

If you can get outdoors to exercise, that’s even better. You’ll get a little vitamin D (although not enough in the winter in most US latitudes), fresh air, and the calming effect of being in nature.

Any exercise is good exercise, so if you only have the energy for a 10-minute walk, great! Ideally, though, do a variety of movements. Some options include living room dance parties, YouTube ab workouts, jumping rope or jumping on a trampoline, biking, and yoga.

3. Use Your Sauna

I’ve had a Sunlighten Solo System for nearly three years now and I love the convenience of having my own sauna! My son is also happy to use it, too.

I feel great after using my sauna and I sleep like a baby. Stress reduction and improved sleep are just two of the benefits.

You’ll also detoxify and repair or eliminate damaged cells. This creates a cleaner environment in which your immune system can better function.

Raising core body temperature is key. Although Sunlighten saunas heat you up differently than a fever, the increased body temperature provides the same benefits, including white blood cell and T-cell production to ward off viruses. Sunlighten saunas are the only ones to have been proven to raise core body temperature by 3 degrees. This not only helps fight off any viruses already potentially lurking in your system but also boosts your immune system to be able to continue to fight them off.

4. Take Your Basic Supplements

Thanks to stress, environmental toxins, declining nutrition in food, and more, it’s next to impossible to get all your nutrients from diet alone. Our clients are very health conscious, and we see nutrient deficiencies on test results frequently.

Especially as you move into flu season, please be sure you are taking high-quality supplements so that your immune system has all it needs to function correctly.

This is my shortlist:

Vitamin D with K- I recommend 5,000 IU a day in the dark, winter months

“Vitamin D plays a critical role in regulating the immune system. VDRs (vitamin D receptors) are expressed on B cells, T cells, and antigen-presenting cells, which are immunologic cells that control innate and adaptive immune responses.” [1]

“Up to 70% of adult whites and 95% of adult African Americans in the US have a vitamin D level under 30 ng/ml.” [2] I like to see vitamin D3 levels around 80 ng/mL, or at least 60 ng/ml.

Multivitamin with methylated Bs- one serving a day

Here are a few ways a multivitamin will support your immune system:

  • B6, B12, and folate all support immunity in the gut, and we know that COVID can survive the stomach and attack the gut lining. [3, 4]
  • Vitamin A promotes intestinal immune response and provides immunoregulation by regulating membrane fluidity and gap-junctional communication and enhancing phagocytes’ burst activity (I like that phrase), amongst other functions.[3]
  • Selenium supports antioxidant response, positively affecting leukocytes and natural killer cells.[3]

Omega 3s- 1.5 gm a day, split between EPA and DHA

Fish oil strengthens your cellular membranes and has multiple benefits beyond immunity, including fortification of the brain and gut barriers.[5]

“Ten volunteers were given fish oil supplementation containing 26% EPA and 54% DHA daily for two months. After that, the phagocytic capacity of the neutrophils in the blood was increased by 62%.” [6]

Probiotic- I recommend working up to 2 Megaspore Biotic a day

“Different Bacillus strains have been reported to display antimicrobial, anti-oxidative and immune-modulatory activity in the host….the antagonistic activity of Bacillus spp. has been explored against a large number of pathogens.” [7]

Probiotics have anti-inflammatory properties related to the stimulation of secretory IgA synthesis in mucous membranes and the production of cytokines.” [8]

Here are some fascinating findings on one probiotic strain, Bacillus clausii:

“Bacillus clausii is an anaerobic, spore-forming bacterium that can survive transit through the acidic environment of the stomach and colonize the intestine even in the presence of antibiotics.

    1. clausii may exert a significant and persistent impact on RI (respiratory infections) in children and is safe and well-tolerated.” [8]