• Eat more whole organic plant foods rich in nutrients and antioxidants
• Increase healthy fats (olive oil, nuts, wild salmon) to reduce inflammation
• Fermented foods (yogurt, sauerkraut, kimchi, kefir) supply gut-friendly bacteria
• Stay hydrated, water is essential
• Get some sunshine daily; consider a vitamin D supplement if needed
• Practice any movement or exercise that brings you joy
• Get a good night’s sleep to restore and repair yourself
• Spend more time with people who nourish your soul
• Being “too clean” does not promote a robust immune response
• Add an immune support supplement with antioxidants, botanicals, vitamins

• Limit your intake of sugar (reduces inflammation)
• Minimize stress: Try deep breathing, meditating, journaling
• Avoid exposure to environmental toxins at work and home
• Limit alcohol consumption
• Avoiding processed “junk” food
• Tobacco, nicotine, vaping all weaken immunity
• Limit screen exposure before bedtime

• Citrus fruits: orange, lemon, grapefruit, tangerine (vitamin C)
• Colorful foods: carrots, red peppers, sweet potatoes (beta carotene)
• Deep greens: kale, spinach, collard greens (beta carotene)
• Garlic
• Ginger
• Fermented foods with live cultures & probiotics (yogurt, sauerkraut, kimchi, kefir)
• Turmeric (antioxidant)
• Green tea (antioxidant and immunomodulatory properties)
• Poultry (chicken soup)
• Bone broth
• Elderberry

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