Are you feeling the change of seasons?  The shift of late summer to fall for some people is marked by the arrival of a new generation of viruses that cause coughs and colds. Protect yourself by supporting your immune system with my list of immune system dos and don'ts.

Immune System Don'ts

Stress!  Chronic stressing can cause continuous wear and tear resulting in an immune system with decreased functioning.  Stress management techniques can include exercise, yoga, meditation and fun activities like hanging with friends or a variety of other possibilities.  Remember to take a deep breath when you start to feel the stress come on, it is the perfect way to stop it from starting!

Sugar and Caffeine:  We sometimes feel like we need a "pick me up", especially if we feel a bit under the weather, but don't do it!  Sugar and refined carbohydrates like pastries or candy use up excess energy, while caffeine such as in coffee places stress on your adrenal glands.  For a healthier pick me up try green tea and one of the super foods listed below.

Immune System Dos

B-Vitamins and Zinc:  Support the health of organs that make white blood cells through vitamin B foods such as:  whole grains, whole eggs, spinach, legumes, squash, mushrooms, root veggies, leafy greens, dairy and raw nuts.  You can also take a vitamin B-complex supplement with breakfast or lunch if you are feeling low energy.

Eat Antioxidant Rich Foods:  Antioxidants like vitamins C, A & E and glutathione help protect you from an attack, and/or protect your surrounding tissues if an attack has been made.  Colorful foods contain higher amounts of antioxidants, focus on bright green, yellow, orange, red, blue and purple foods.

Immune Boosting Super Foods 

Allium Family:  Including onions, garlic, chives, leeks & shallots, contain allyl sulfides which work to increase toxin-eliminating enzymes in the liver.

Carotenoid-rich vegetables:  Orange, yellow, red and deep green foods all are antioxidant rich foods that help battle against the free radicals that roam the body damaging cells.

Cruciferous Family:  Broccoli, cabbage, brussels sprouts, cauliflower, kale, bok choy & collards are all rich in cell-protective phytochemicals.

Berries and Cherries:  These are antioxidant powerhouses!  Eating them helps your cells replicate healthy cells needed to battle infection.

Legumes:  The bean family, including all fresh and dried varieties, enhance the immunity by working as an antioxidant, neutralizing cell-damaging free radicals.

Omega-3 Fatty Acids:  Fish (including salmon, sardines, mackerel, anchovies), raw seeds and nuts (like flax seeds, pumpkin seeds and walnuts) all contain omega-3 fatty acids, which assist in immune boosting by increasing phagocyte activity (phagocytes are the guys that eat up bad bacteria).  These essential fatty acids also help with inflammation, brain function, and hormone regulation - so they are doubly healthy!

What to do if you feel sick 

Listen to Your Body: If you lose your appetite, that's normal.  Your body is using its energy to battle the enemy instead of digesting food.  Eat light, warm, healthy meals:  If necessary, your body will use stored nutrients it needs for these lighter eating days.  Do not over eat as this will cause more energy to be used for digestion which will give less energy to getting you healthy.

Stay Hydrated:  Drink LOTS of hydrating fluids like water, herbal tea and fresh fruit & vegetable juices.  Ideally try to stay away from too many fruit juices and focus on low sugar and vegetable based juices.

De-stress:  Especially if you feel unwell, attempt to keep your stress under control.  Stress can weaken even the best immune system, let alone an immune system that is already compromised.

Rest:  Getting sufficient rest is important for your body to perform at its best, so allow your body to rest to battle any infection that may be trying to invade! 

Balanced Diet for Preventative Health 

Water, carbohydrates, fat and protein are the basic building blocks of healthy diets.  Build your daily meals with whole, nutrient-rich foods.  Give your body the balance of these building blocks for greater health by eating antioxidant rich colorful foods.  Keep the sugar and caffeine down, the whole foods up and smile A LOT!  :)

Flu Fighter Juice

• 12 ounces carrots
• 7 ounces beet root
• 3.5 ounces celery
• 1 ounce watercress
• 3.5 ounces cucumber
• 7 ounces red cabbage

Juicing these vegetables together will provide you with not only a great tasting juice, but nutrients to fight whatever ails you!

About the Nutritionist

Amyjo Johnson graduated from the University of Minnesota with a degree in Human Nutrition and has become a Certified Nutritionist through the American Health Science University.  She has been assisting people with their nutritional needs in a variety of situations, from the spiritual haven of Sedona, Arizona, to the high tech world at Google Headquarters in California.  She is now living in Bali, Indonesia working as the Resident Nutritionist for the 5-star wellness resort and hotel COMO Shambhala at Begawan Giri.  You can always find her at her website and blog or email This email address is being protected from spam bots, you need Javascript enabled to view it

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