Here are some easy ways to introduce an immune boosting regimen to your lifestyle for those who have a normal functioning immune system.

Reduce Free Radicals

Increase your odds for a healthy life by minimizing free radicals in the body. Consuming more natural, organic, whole, and less processed foods will lessen the free radical load on the systems. This is essential in making your internal environment more free from toxins. Free radicals from processed, artificial sources create a higher risk of disorganized, chaotic molecules in the body. Free radicals are the rule breaking villains which make problems for cell function. These lawless molecules are often responsible for disease processes and cancers. Introduce anti-oxidants to help prevent harm to healthy cells from free radicals.

 Let in the Light

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The sun delivers vitamin D, which is essential in regulating bacteria and improving many functions in the body. One of the reasons we get sick more in the winter time is because of compromised immune system due to vitamin D deficiency. There is a global vitamin deficiency which is one of the reasons for the increase of respiratory infections in children. Children are inside playing activities much more these days compared to when we were children. Here's a great excuse to make time to enjoy the sunshine.

Increase Water Intake

Drinking water is one of the best ways to help your overall health and create a powerful immune system. One way to make a big impact is replacing sugary drinks with distilled spring water and less sugary drinks high in vitamin C. Water helps create homeostasis in all the bodily processes and makes the systems to run more smoothly. It also assists with sugar balance which makes the you less at risk for developing infections. Adequate water hydration also maintains a healthy lymphatic system which is responsible for detoxifying the body, a very important part of improving health and preventing disease processes.

Cut Down on Sugar

One of the most important things you can do to prevent infection is to reduce sugar intake. A high blood sugar environment is what enables harmful bacteria, fungi, yeast, and viri to be energized and multiply. This is what fuels the development of infections. This is because bacteria uses sugar as its fuel to thrive and reproduce.

 Lower Your Stress Level

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Long exposure to stress harms your biology. When you feel stress, your adrenal gland emits a steroid called cortisol into the blood stream to reduce inflammation in the body. When there is excessive cortisol production in the blood stream, the body develops a resistance to the cortisol and this chain of reactions promotes heightened inflammation over time. This provokes disease processes including auto-immune problems. It is important to make a diligent effort in reducing stress. The harmful effect of mind-body interaction is very real.

Natural Food Sources Which Power the Immune System


This seasoning includes Curcumin which has the ability to effect genetic activity in the immune system both by destroying cancer cells and by promoting healthy cell function. High potency curcumin is scientifically proven to be a powerful anti-inflammatory. This condiment, although not high in curcumin may offer benefits to adding it to foods regularly.


Zinc is powerful because it goes into key cells that are first-responders against infection. It interacts with a process that is vital to the fight against infection and by doing so helps prevents inflammation and balance the immune response. Foods that contain high levels of zinc include beef and beans. If you are a vegetarian, spinach is a good source of zinc.


Garlic has sulfur compounds including Allicin which fights and kills virus, bacteria, and fungus throughout the body. It is a potent anti-bacterial, anti-yeast, anti-fungal. There is a wealth of scientific evidence that proves garlic's potent effects on improving cardio-vascular health and minimizing cardiac diseases.

Ceylon Cinnamon

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Ceylon cinnamon is a powerful antimicrobial agent capable of killing E. coli and many other bacterias and viri. It also has superior anti-inflammatory compounds.


Many foods and supplements contains pro-biotics which help manage bad bacteria and keep balance in the body preventing infections from forming. Lactobacillus, a live micro-organism, helps ferment indigestible carbohydrates and helps the digestion of minerals. They also digest sugars in dairy products. This is highly important because dairy products are a common source of digestive intolerance and inflammation. Pro-biotics also assist in bowel function preventing constipation. These organisms balance yeast in the body preventing growth of infections in mucous membranes. As well, animal studies have shown clear evidence that pro-biotics  reduce chronic cortisol production due to stress.

Coconut oil

This oil is rich in Lauric acid, which converts in your body to monolaurin. Monolaurin is the compound found in breast milk that strengthens a baby's immunity. It is a natural anti-viral and anti-bacterial. Coconut oil also contains anti-oxidants which reduce protein loss in hair and skin. This is useful in maintaining of young skin and healthy hair. It is believed that coconut oil can reduce susceptibility to HIV because of its anti-viral properties. Studies have shown that coconut oil reduces the viral load in some HIV patients. An added benefit is that it contains less calories than other fatty oils and its fat is easier to convert into energy by the liver than other oils.

Oats/barley, Beans and Mushrooms

These foods contain Beta-glucans, a type of fiber with antimicrobial and antioxidant abilities to increase white blood cell strength and fight off infections and cancers.

Black and Green Tea

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These types of tea have L-theanine which boost immunity. L-theanine activates gammadelta T cells which protect the body against bacteria and cancer formation. An added benefit is the absorption of L-theanine promotes dopamine and GABA production which promotes happiness and reduces anxiety.

Sweet potatoes

Sweet potatoes contain beta carotene which helps make a barrier to bacteria. Regular doses of beta carotene can facilitate potent anti-oxidant responses proven to stimulate immunity and protect the body from infection.


Cysteine is a is a sulfur-containing amino acid released when chicken is cooked that fights bacteria, viri, and free radicals. Bring on the chicken soup. Other foods which contain cysteine include other meats, fish, eggs, and dairy. Eat quinoa for vegetarian substitute.


Ginger is a powerful, natural anti-bacterial. For men, ginger inhibits 5-LO enzymes which fuels prostate cancer cells, prostate cancer cells die without the 5-LO enzyme.


These yummy berries include powerful phytochemicals, such as anthocyanin, which have outstanding anti-oxidant power. Most fruits are beneficial in this manner but blueberries tend to have a lower sugar content than many other fruits being even more beneficial.

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Cranberries consist of active ingredients, A-type proanthocyanidins, which can prevent adherence of bacteria to the bladder wall preventing infections in the urinary tract.

Green Vegetables

Kale and spinach are loaded with anti-oxidants and vitamin C which optimize immune system function. Vitamin C, also known as absorbic acid, is one of the most powerful anti-oxidants in the body.

More About Vitamin C

The easiest way to describe ascorbic acid is to think of a warrior fighting bad microbes in the body. It attacks and kills infections before they manifest in volumes. Vitamin C is also a catalyst for the production of collagen. Collagen production is necessary for healthy body tissues including bone, skin, teeth, gum, and blood vessels. High doses of Vitamin C can be found in oranges, strawberries, red peppers, kale, and spinach.

Creating a powerful immune system through healthy lifestyle and a strategic plan for nutrition is the best way to improve health and prevent infection.

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