How to Boost Your Immune System

The flu epidemic has taken over our country this year! The widespread outbreak has me wanting to quarantine my family in our house until Spring. Since that’s obviously not an option, I’ve been making sure that I take every effort possible to boost my immune system and avoid the flu. Here are some tips to make sure you stay feeling 100% too:

• Vitamin C. The recommended daily amount (RDA) for vitamin C is 75 mg for adult women. There are some surprising vegetables that have more vitamin C than an orange and meet your RDA in just 1 serving! Start munching on these veggies now to give your immune system an extra boost:
• Bell Peppers: Green bell peppers have 132 mg of vitamin C, red have 209 mg, and yellow have a whopping 341 mg per pepper! Sounds like the perfect reason to make fajitas and margaritas for dinner to me!
• Brussels Sprouts: 5 of these guys will give you 81 mg of vitamin C! Simply sauté in a skillet with olive oil and finish with teriyaki suace for a quick and easy side dish.
• Kale: 1 cup has 80 mg of vitamin C. Eat it in a salad, smoothie, or sautéed- it’s delicious any way!
• Broccoli: 1 medium stalk has 135 mg of vitamin C. Try steaming and adding to your favorite pasta dish or put it on top of a baked potato to punch up the nutrition and add a pop of color.
• Cauliflower: Half a medium head has 141 mg of vitamin C. Try mixing riced cauliflower (which you can find on the frozen food aisle!) into any rice dish for a hidden dose of immune enhancing power.

• Sleep. Catching some zzz’s at night isn’t just good for making you feel and look well rested. New studies are showing that people who don’t get enough good quality sleep are more likely to get sick. Adults should aim for 7-8 hours of quality sleep each night while children may need as much as 10+ hours. I love to sleep (who doesn’t?!), but sometimes its hard to turn of your brain from a busy day. One thing I have found that helps me sleep much sounder at night is using an eye mask. After trying several different kinds, I will tell you, not all sleep masks are created equal! Using one made from 100% mulberry silk, like this one from Amazon, is essential for optimal comfort and rest. 
  

• Exercise. Ugh, working out in the winter feels like such a chore to me. But, it’s true, staying physically active does support a healthy immune system and decrease your risk of catching a cold or virus. So, lace up those tennis shoes and try some of these ideas to increase your immunity:
• Bundle up and go for a walk or hike on a weekend afternoon
• Take the stairs instead of the elevator
• Start our 30-Day Challenge
• Do a YouTube workout (there are lots of great yoga videos under 20 minutes!)
• Actually go the gym – just be sure to wipe down all of the equipment with a disinfectant wipe before and after you use it!

I hope these tips help you stay well this flu season! - Margaret