Here are my Tips for Boosting Your Immunity:
By Susan Blum, MD, MPH.
My anti-viral approach is to help you build a strong immune foundation so that you don't get sick from any virus. A strong immune system is the basis for staying healthy in general and should be a year-round strategy…not just during flu season or when there is a threat of a novel previously unknown virus. This is, by far, the best prevention and protection!
- Good Gut Health: which means lots of beneficial bacteria. Take a probiotic every day with at least 20 billion cfu of mixed strains lactobacillus and bifidus species. Pay attention to the foods you eat and be sure to choose foods that support your gut microbiome.
- Balance Stress Hormones: Get a good night’s sleep and don't overwork yourself during flu season. Stress harms your ability to fight viruses. Establishing a meditation practice or whatever gets you into a rest and digest mode of your autonomic nervous system is advised.
- Eat Foods that Normalize your Immune System: Avoid processed foods and sugar that can create an overactive immune system and instead focus on fruits and veggies that are rich in antioxidants and vitamins. Support the removal of toxins by eating lots of cruciferous veggies, which boost the detox system in your liver
We created foods that help build good gut flora at Organic Pharmer. Start with one of our programs from the Phast to a Functional Cleanse and then order all of our soups and beverages to keep around the house for maintenance.
4. Take your vitamins! Here are some important ones you will need: 1. Vitamin D 2000 iu/day minimum. The dose is based on your blood levels, so if you have low vitamin D you will need more. 2. Vitamin A retinyl palmitate 5000 iu/day. If you are pregnant or nursing, do not take more than 5000 iu/day of this kind of Vitamin A (retinyl palmitate). 3. Zinc 30 mg/day 4. Vitamin C 3-4000 mg/day as an immune booster - 1-2000 mg/day is good for general prevention.
5. Additional supplements to consider:
a. N-Acetylcysteine (NAC): One of my favorites for preventing cold and flu. NAC is widely used in the medical community for a number of conditions, and has terrific clinical data that shows it to be helpful for patients with chronic respiratory illnesses (and so it is very useful for support treating respiratory viral illnesses). It also converts to Glutathione, the body’s most powerful antioxidant. I usually recommend 900 milligram capsules or tablets – start with one twice daily and increase to two twice daily if needed. Pharmanac, a Canadian brand that comes in an effervescent form is easy to take as a fizzy drink – even for children!
b. Herbs like Elderberry, Echinacea, Astragalus, and Beta Glucan (mushroom extracts). Try our Defense + or Detox Cleanse to get your doses of Elderberry and Echinacea. A great product is Immunoberry Liquid from Designs for Health, which is a potent and convenient blend of these.
6. Lastly, make sure to wash your hands multiple times a day -- especially before you eat, and after exposure to public transportation like riding the subway.
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Always consult your healthcare practitioner before starting any new programs.