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10 Easy Ways to Boost Your Immunity

10 Easy Ways to Boost Your Immunity

By Rachel Venokur-Clark, Green Options

Flu season is here. With all the concern and worry surrounding the Swine flu, we may be forgetting that we are also more susceptible to the common cold and other illnesses during the winter months. There are many natural ways you can help to boost your immune system with food choices and healthy regimens. Of course, as you have seen in many articles, the first course of action is to wash your hands regularly for at least 20-30 seconds. By adding the following foods and healthy behaviors to your regime, you can help your body build its resistance to germs and help yourself stay healthy this winter.


1) Ginger: Traditionally, ginger has been used to treat the common cold and help to alleviate flu like symptoms. Ginger not only helps the body fight off infection, but is a great natural cure for indigestion or nausea.
Try adding fresh grated ginger with tamari, garlic and basil while sautéing veggies for a quick and healthy stir fry, or enjoy some ginger tea after meals.

2) Turmeric: Turmeric has many healing benefits, some of which include helping to detoxify the body, enhancing and boosting the immune system, as well as having an anti-inflammatory effect on the body and helping you to prevent cancer.
Turmeric can be added to whole grains, vegetables and bean dishes, curries and so much more.

3) Garlic: Garlic increases the immune function. It is an antibacterial, anti viral and anti fungal, acting as a natural antibiotic in your system.
Try adding raw garlic to your juicer when making fresh juices or add roasted or sautéed garlic to any recipe for a great addition.

4) Cruciferous Vegetables: The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussel sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. They are good sources of betacarotene and protect against free radical damage. They also contain vitamin C and Calcium.
If possible, eat them raw or very lightly steamed or boiled so that the important enzymes remain intact.

5) Vitamin C Foods: Citrus fruits, kiwi, guava, strawberries, broccoli, spinach, goji berries and cauliflower are all good sources of vitamin C. Vitamin C increases the production of infection fighting white blood cells and antibodies, making it easier for you to fight off germs.
Eating fruit in its whole form offers you additional nutrients and fiber, slowing down the absorption of the natural sugar and helps to prevent blood sugar spikes for most people.


Some foods or unhealthy behaviors can make a person more susceptible to germs. Making a few simple changes can help you stay healthier.

1) Drink at least eight 8oz glasses of water a day to help keep you hydrated and help flush out the toxins.

2) Avoid high fat, high sugar, processed foods that deplete your system and start eating more fruits and veggies daily.

3) Avoid excessive amounts of caffeine. Caffeine in excess can deplete your system of vital nutrients and minerals, weakening your ability to fight off germs.

4) Get a good nights sleep. You may need anywhere from 6-10 hours of sleep depending on your age, health and activity levels. Listen to your body and allow it get the immune boosting restorative sleep it needs.

5) Don’t smoke. We all know the risks here, but in case you forget, smoking damages your respiratory tract making you more susceptible to the flu, bronchitis and pneumonia.

Read more: Do Good, General Health, Health, , , , ,

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7:39PM PST on Dec 4, 2012

this is still a great article

3:27AM PDT on Oct 30, 2012

Thanks Megan for the article. I will try to do better on my food and lifestyle choices!!

8:34AM PST on Jan 19, 2010

Thanks Rachel.

2:17AM PST on Dec 11, 2009

Thank you for this information. I am wondering about fighting the common cold sore. This summer alone I have already had two which is normally my yearly number. What can I do to boost the immune system to fight again them.

12:24AM PST on Dec 2, 2009

good advice

8:21AM PST on Nov 28, 2009

lots of good info ;]

5:35PM PST on Nov 23, 2009

Great tips! I also like these advices:
Boost your immune system: natural homemade recipes

2:02PM PST on Nov 15, 2009

It really isn't difficult to read a label on grocery products. If the ingredient list is too long, that is probably a BAD sign; and, we wonder why the cancer rate is so high.

11:36AM PST on Nov 14, 2009

hmmm i don't have the campbell food ad on my page. weird.

anyway - yes -- campbell food cans apparently contain bha or whichever one of those nasty things it is. i won't be buying anymore campbell soup until those are gone.

t y to megan for all the GREAt articles.

i try to tweet as many of these as i can, so other readers can read these informative articles, too.

9:42AM PST on Nov 14, 2009

its interesting to me that the article is all about eating healthy and reducing our use of processed foods and is accompanied by a huge add for campbells soup that is loaded with salt and the cans are lined with bsp[bisphenol-A]...which is a very toxic form of xeno-estrogen.please look it up.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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