Boosting the Immune System

Feeling a little like poop? Everyone around you sick?

Kids at school sharing a little too well?

When it comes to viruses, sharing is not caring. Below are ways to boost your immune system to protect you from colds and flu.

  • Wash your hands with soap and water be sure to rub your hands to remove germs. AVOID antibacterial products; here are 5 reasons why. and some more science why !
  • Sleep! Children need 8-10 hrs per night, adults need 7-9 hours per night to keep our defenses up.
  • Decrease stress. Prepare ahead of time for homework, tests, and big event. Same for parents! Check out my de-stress information for Parents and Children.
  • Eat your veggies! Eating a rainbow gives you fabulous nutrients to fuel your body and your immune system.
  • Avoid sugar. Sugar shuts down the immune system!!! A sugar snack can impair the immune system for 4-6 hours.
  • Eat more garlic, onion, turmeric, ginger -> warm us from inside and are microbial fighting foods! 
  • Meditation and yoga can improve immune system function.
  • Spicy foods! Eating a spicy chili or other foods makes your nose run, thinning mucus and flushing out toxins and germs from your nose.
  • Cover your mouth and nose when you sneeze to avoid spreading germs. We all know this but I must add it to the list 🙂

6 Nutrients to Boost Your Immune Super Powers

Selenium– Improve immune function by increasing interferon (proteins that alert other cells of viruses) activity.

  • Selenium rich foods: Brazil nuts, walnuts, fish, enriched white grains, whole grains, meat, eggs, foods grown in high selenium soil

Zinc – Has been shown to keep infections at bay 

  • Zinc rich foods: Sunflower seeds/pumpkin seeds, red meat, poultry, oysters, beans, whole grains, dairy

Vitamin A– T cell function and integrity of mucus membranes.

  • Vitamin A rich foods: Meat, eggs, dairy, cod liver oil.
  • Deep greens: kale, turnip greens, collard greens, spinach cooked, broccoli, brussels sprouts, green peas, cooked corn
  • Orange foods: Persimmons, egg yolks, tangerines, orange Juice, orange/yellow bell peppers, squashes, carrots, tomatoes, honeydew, prunes, apricots, cabbage, Mango, papaya, pumpkin

N-acetyl cysteine (NAC)– Antioxidant protection and lung defense mechanisms

  • NAC rich foods: Poultry, wheat, dairy, eggs, garlic, onions, meat

Vitamin C- Enhances immune system’s ability to fight infections

  • Vit C rich foods: acerola fruit, rosehips, citrus fruits, broccoli, bell peppers

Vitamin D- Crucial for T cell function (fights bacteria and viruses)

  • Vit D rich foods: sunlight mid day is the best source! Also fatty fish, Cod liver oil, egg yolks, beef liver

producing professional-grade nutritional supplements that your body will recognize as food.

Botanical Medicine

Elderberry/Sambucus Niger/European elder- Rich source of antioxidants and immune modulation

Larch/Larix spp.- Promotes healthy levels of intestinal flora (anaerobes like lactobacillus and bifidobacteria)

Echinacea- Antiviral, Immune stimulating to enhance body’s resistance to infection

Different between Colds and Flu

Flu Symptoms: Fever, Fatigue, Muscle aches, Headache, Runny nose, Cough, Stomach symptoms, Nausea, Vomiting, Diarrhea

Cold symptoms: Fatigue, Runny Nose, Congestion Headache, Sneezing, Muscle aches (sometimes), Fever (sometimes), Upset stomach but without nausea, vomiting, and rarely diarrhea.

Contact Dr. Lundgren at if you would like a free guide to Immune Boosting Recipes & Supplements.  Plus a link to get quality supplements at a discount.