The Role of Exercise To Protect And Boost Immune System Health

Protect Your Immunity During The Pandemic

Since January 20, 2020, over nine million Americans have endured a hard-fought battle with COVID-19 against the backdrop of an ongoing global pandemic that has already affected over 45 million people across the globe. 

And while many of the biggest names in medicinal treatments have joined forces to develop a working vaccine and therapeutic cocktails, it could be several years before the coronavirus is entirely under control. 

Wearing a mask, socially distancing, and washing your hands are all on the list of best COVID-19 prevention practices, according to the Centers for Disease Control and Prevention (CDC). Yet, you can do one other thing to lower your risk of contracting the coronavirus as cases continue to rise across the nation: Bolstering your immune system. 

Boosting your vitamin D intake, avoiding cigarettes, getting restful sleep, and participating in regular exercise can all improve your body’s ability to fend off viruses like COVID-19. But we’re going to hone in on the last pointexercise. 

Follow along as we review how exercise reshapes immunity, how to achieve a positive immune response, and how to get adequate exercise while home-bound during the pandemic.

The Connection Between Exercise And Immunity – What Science Shows

Every time those chilly winter months roll around, Americans wade waist-deep in a sea of unproven “tips and tricks” for building up their immune systems. You’ve likely heard one or two in your lifetime: The flu shot makes you more likely to get the flu, loading up on vitamin D makes you immune to viruses, and diffusing lemon essential oils can keep the flu at bay. 

None of these are true or as “miraculous” as they sound, making it harder to decipher what genuinely does reinforce your immune system and what’s merely folklore.

This section will discuss what science says about the link between exercise and immunitybacked by studies and research.

1| General Immunity Benefits

According To Medline Plus, “Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections. The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.) Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.” ref.

According To Harvard Health, regular exercise greatly contributes to general good health and this promotes a healthy immune system. One direct contribution of exercise for immunity is that exercise enhances good circulation and this facilitates the immune system in doing its work more efficiently because circulation helps substances and cells to move freely throughout the body. ref.

One study (The compelling link between physical activity and the body’s defense system; Nieman, et al) found:

• Acute exercise improves immune defense activity and metabolic health.
• Exercise prevents inflammation in the body
• Risk of illness is reduced in athletes during times of intense training and competition
• Regular exercise can help delay the onset of age-related problems as it improves immune system function

Science Daily says, “Being in isolation without access to gyms and sports clubs should not mean people stop exercising, according to a new study from researchers at the University of Bath. Keeping up regular, daily exercise at a time when much of the world is going into isolation will play an important role in helping to maintain a healthy immune system.”

One study (Regular exercise benefits immunity — even in isolation; University of Bath; March 31, 2020) explored exercise in isolation and Co-author, Dr John Campbell added: “People should not fear that their immune system will be suppressed by exercise placing them at increased risk of Coronavirus. Provided exercise is carried out according to latest government guidance on social distancing, regular exercise will have a tremendously positive effect on our health and wellbeing, both today and for the future.”

Another study (Matthews et al., 2002; Nieman et al., 2011) advocates movement over sedentary lifestyles in regard to immune system health. The study reports that how much exercise one engages in directly affects their risk of infection especially when compared to a sedentary lifestyle. This is attributed to the effect of exercise on immune system function.

University Of Florida Health reports, just like a fever, the brief rise in body temperature that takes place during and after workouts can help prevent bacterial growth and help the body to better fight infection. Regular exercise also helps the body release stress hormones which protects against getting sick. ref.

Another study (Exercise and the Immune System: Regulation, Integration, and Adaptation; Pedersen, et al), while very technical in its results finds that there is a definite connection between regular exercise and the function of the immune system with  complex and beneficial relationships between the cells of the body, hormones and the host’s health, the study concluded, “In the last decade, there has been a remarkable increase in the number of descriptive studies on exercise and the immune system. The available evidence shows that exercise has important modulatory effects on immunocyte dynamics and possibly on immune function. These effects are mediated by diverse factors including exercise-induced release of proinflammatory cytokines, classical stress hormones, and hemodynamic effects leading to cell redistribution.” ref.

2| Healthier White Blood Cell Counts

Your bone marrowthe spongy tissue inside your bonesis responsible for creating white blood cells (WBC). These white blood cells travel through the bloodstream while acting as your body’s first line of defense when a foreign molecule enters. If a bacteria or virus finds its way into your system, your white blood cell count will increase to fend off this intruder. Theoretically, increasing your white blood cell production can also improve your immune system health.

Yet, the relationship between exercise and white blood cells is complex. 

When your white blood cell count is naturally higher than it should be, it may be a sign that your body is currently fighting an infection or that there’s ongoing inflammation somewhere within your system. In individuals with naturally higher white blood cell counts, like in postmenopausal obese women, aerobic exercise can reduce this total count. 

Not only does lowering this high white blood cell count encourage reduced inflammation, but it also improves your body’s ability to fight off infections more efficiently.

When your white blood cell count is naturally lower than it should be, you’re far more susceptible to feel symptoms if you contract an illness like the common cold or the seasonal flu. 

Research published in the Journal of Exercise Science & Fitness found that high-intensity exercise participation could trigger a slight increase in white blood cell counts, even two hours after finishing the exercise session. 

With a greater number of white blood cells traveling through your bloodstream, the chances of intercepting a foreign substance are more likely.

Exercise can either increase or decrease your current white blood cell counts, depending on whether they’re unusually low or high.

3| Lower Risk of Respiratory Infections

The idea that exercise reduces the risk of infections isn’t new or ground-breaking. However, this belief had been nothing more than an Old Wives tale until scientists recently set out to discover how much exercise is beneficial and precisely what types of benefits exercise could yield.

A study published in the American Journal of Medicine emphasized just that.

This AJM study looked closely at the instances of upper respiratory infectionslike the common cold and sinusitisand its possible link to moderate-intensity exercise and a stretching routine. 

Researchers found that those exercising for 166 minutes a week experienced just one-third of the number of colds than the stretching group in the last few months of the study. Additionally, 18.2% more stretchers had at least one cold, as compared to exercisers.

While the intensity and the length of the exercise session plays a vital role in whether exercise hurts or harms your immunity, this study shows that even a little exercise can reduce your risk.

4| The Link Between Obesity And Immunity

Not surprisingly, the positive connection between exercise and immunity also involves body weight. Obesity doesn’t only put excess pressure on your heart, lungs, and other organsit also reduces your ability to fight off illness. 

This excess body fat keeps many of your cells in a constant state of “inflammation.” Suddenly, your immune system and your white blood cells are in “overdrive,” but without an infection or virus to fight. While the science into this subject is still incomplete, one thing is clear: The more you weigh and the more body fat you have, the greater your risk of developing an illness.

In this realm, improving your immune system response comes from several different angles. Not only will you be exercising to boost your white blood cell count temporarily, but you’re also vying to drop a few pounds and reduce the pressure on your immune system.

5| Evidence of Exercise Preventing Viruses

ust as supplementing with vitamin D to bolster your immune system has its limitations, exercise can only do so much in the area of preventing diseases and infections. For example, a few bouts of exercise a week won’t suddenly drop your coronavirus risk down to zero. 

Yet, research shows that exercise can lower the risk of developing the following conditions:

• Epstein-Barr (EBV)
• Varicella-zoster (chickenpox)
• Herpes-simplex-virus-1 (HSV-1)
• Rhinovirus
• Influenza
• Acute respiratory infections

Remember that no amount of exercise will reduce your risk of these viruses if you’re not focusing on your health in other ways. Getting 150 minutes of exercise per week won’t make much of a difference if you’re 50 pounds overweight, not eating a nutritious diet, and drinking or smoking heavily.

Best Exercises For Immune System Health

In a nation where only 33% of adults get the recommended 150 minutes of exercise per week, any amount or type of exercise is better than nothing at all. However, there are a few types of exercises that target a positive immune system response more efficiently. 

In this section, we’re going to delve into your best options for staying healthy during the coming flu season.

1| Resistance Training

When chronic illness strikes, it’s not unusual to experience severe muscle wasting along with a decreased number of T-cellsresponsible for killing foreign substances and producing antibodies. A study by the German Cancer Research Center found that, in mice, having greater muscle mass encouraged greater T-cell productivity. Given these results, building bigger and stronger muscles can potentially enhance your immune health and T-cell activity.

Resistance training is any form of exercise that requires you to lift a weight or use your muscles against some type of force. During training sessions, some popular pieces of equipment include resistance bands, dumbbells, barbells, medicine balls, kettlebells, and pull-up bars.

However, not every weightlifting session will trigger muscle and strength growth as effectively.

4 Tips For Getting The Best Immune Response While Lifting

1. Exercise at 75-85% of your 1-repetition maximum: If you can bench press 100 pounds, perform sets at 75-85 pounds.
2. Perform 8-12 reps per set: You should begin to feel weakness in your muscles as you near your 8th rep.
3. Increase the weight by up to 10% at a time: Once you can perform 12 reps for each set, increase the weight for that exercise by up to 10% during your next workout.
4. Target each muscle group twice per week: Studies show that exercising each muscle group at least twice per week is best for triggering muscle growth.

The Centers for Disease Control and Prevention recommends at least two resistance training sessions per week, but you may want to participate in strength training five or six days a week to encourage muscle growth better. If that’s the case, choose a three-day split and cycle through three different resistance training sessions a week (i.e., Upper body, lower body, arms).

2| High-Intensity Interval Training

A study published in Arthritis Research & Therapy discovered that high-intensity interval training could improve immune system functioning in individuals with chronic rheumatoid arthritis. 

Study participants engaged in three 30-minute sessions each week, alternating between 60 seconds of high-intensity walking followed by 60 seconds of low-intensity walking. This intervention yielded more efficient immune cell functioning and a lower risk of illness.

High-intensity interval training sessions are usually shortbetween four and 30 minutesand consist of alternating between high-intensity periods of training before “resting” for a similar time frame. For example, you may sprint for 10 seconds, jog for 10 seconds, and repeat.

However, as easy as HIIT sounds, you want to be sure that you’re getting the most out of your training sessions. 

4 Tips To Get The Most From HIIT Training

1. Choose your favorite exercise method: Nobody said that interval training had to be strictly running and jogging, so feel free to perform HIIT on your bike, while swimming, or when performing bodyweight exercises.
2. Spend more time resting: Skilled athletes will alternate 30 seconds on and 30 seconds off, but beginners should stick to 30 seconds on and 60 seconds off.
3. Ensure a difference between “on” and “off” periods: The second “I” in hit stands for “interval,” meaning there should be a noticeable difference between your working sets and your rest periodsa sprint to a jog, or a jog to a walk.
4. Focus on progress: A regular 20-minute jog is simple, but a 20-minute HIIT training session is notstart with 4 to 5 minute sessions and add an interval every week or two.

A HIIT session will take a lot out of you both physically and mentally, so limit your HIIT training to just two or three days a week and avoid back-to-back sessions. If you plan to do more HIIT training in a week, alternate the workout style (jumping rope, running, biking, etc.).

3| Aerobic Exercise

Aerobic exercise may very well be the best type of exercise if you’re looking to enhance your immune system’s functioning. 

A true aerobic training session will be steady-statemeaning you’re keeping a consistent pace and speedand 20-60 minutes in length. In the next section, you’ll see 25 clever ideas for boosting your immunity through aerobic activity.

25 Ideas For Aerobic Activity To Boost Immunity

According to the Mayo Clinic, aerobic exercise is the most effective way to reinforce your immune system and fend off seasonal viruses. Aerobic exercisealso known as “cardio”is any activity that gets you moving, your blood pumping, and your lungs breathing heavy. 

Some creative ideas for immune-boosting aerobic activity at home, at the gym, or outside include:

1. Running/Jogging: Jog laps around the block, go for an early morning run at the park (when it’s empty), or dedicate some time to the treadmill as you watch television. Start off slow and gradually increase your speed every few minutes.
2. Jumping Rope: Any room in your house with a 12-foot ceiling or higher is ideal for jumping rope inside, but the backyard, driveway, or local park work well too! Alternate between two-legged jumps, one-legged hops, and crossing the rope in front of you.
3. Walking: Walk around the block, make a trip to the local park, spend time at the high school track, or walk laps in your home’s interior. Walk quickly enough where you can still hold a conversation and aim for a speed of 2.5 to 3.5 miles per hour.
4. Biking: Cover three times as much ground as walking by strapping on your bicycle helmet and take to the streets or a local bike trail. Think about taking your bike when you visit friends, make a quick trip to the grocery store, and visit the local park.
5. Rowing Machine: Full-body aerobic exercises are far and few between, so hop onto the rowing machine in your home gym, break a sweat, and get into a solid rhythm. Add 30 seconds to each rowing workout to enhance the immune system effects.
6. Swimming: Jump into the pool, lake, or ocean and squeeze in a few laps using your favorite swimming strokes. Feel free to switch the stroke every now and then, and experiment with interval training in the poolswim for speed one way, and slowly back.
7. Canoeing, Kayaking, and Rafting: Take your favorite water vessel down to the lake, river, or pond for a tiring upper body workout. Appreciate the serenity you experience on the water and take in the local area’s sights and sounds.
8. Hiking: There are 400+ national parks, 10,000+ state parks, and even more community parks in America. Find one with trails, experience the natural beauty, and experiment with different trail difficultiesmountains, flat land, and 5+ mile pathways.
9. High-Intensity Interval Training (HIIT): Choose an aerobic exerciselike jumping rope or runningand do 30 seconds of exercise, 30 seconds of rest, and then repeat! Over time, spend more time in the “exercise” phase and less time in the “rest” phase.
10. Kickboxing: Make the trip to your local kickboxing gym or hit the bag in your basement to get your frustrations out and burn calories without lacing up your running shoes. It’s possible to burn 900 calories an hour while kickboxing to better help with weight control.
11. Elliptical Training: Hop on the elliptical for a 30-minute session, getting similar aerobic benefits to the treadmill without the painful stress on your knees and joints. Consider an elliptical HIIT session or bump up the intensity to keep workouts interesting.
12. Bodyweight Exercises: Knock out sets of push-ups, burpees, mountain climbers, and jumping jacks through a bodyweight circuit in your living room, basement, or garage. You can even squeeze a short 5-minute workout in during commercial breaks.
13. CrossFit™: You don’t need to go to the Box to squeeze in your Workout of the Day (WOD). All you have to do is check the official CrossFit website, and you can do the workout at homeassuming you have the right equipment set-up.
14. Step-Climbing: Perform step-ups on your front doorstep or do multiple flights inside your home or apartment building to get your heart pumping with an intense leg workout. Go up the stairs quickly and go down the stairs slowly to “recover.”
15. Tennis: Pay a visit to your community park’s tennis courts and play a pick-up game of tennis. Or you can play tennis alone with nothing more than your racket, ball, solid ground, and a cinderblock wall in front of you.
16. Dance: Nothing is more entertaining than dancing like nobody’s watching. Turn on your favorite song and bust a few moves, fit in a round of Dance Dance Revolution, or do an at-home Zumba class through YouTube.
17. Household Chores: Aerobic exercise doesn’t have to be legitimate exercise. You can also perform active household chores like vacuuming, laundry, lawn mowing, and mopping the floor and get similar benefits.
18. Cross-Country Skiing: Wait until your next big snowfall and take those cross-country skis down to the local trail for the perfect cold-weather aerobic activity. There’s nothing like experiencing the peace and quiet of winter while getting an aerobic exercise session.
19. Water Aerobics: Get up, get moving, and avoid sweating by doing water aerobics in the pool. Try your hand at water Zumba, water yoga, and deep water jogging to get moving while staying cool at the same time.
20. Rollerblading: Load your rollerblades into your car and crush through a long, relaxing roller-blading session on the paved trail at your local community or state park. Or you can simply blade through your neighborhood for a similar experience.
21. Ice Skating: Whether it’s at a skating rink or on a local frozen pond, strap on your ice skates and do your best to stay on your feet. If you’re skating on an unofficial natural rink, ensure the ice is thick enough and that the outdoor temperatures aren’t too warm.
22. Resistance Training: Stick to more repetitions per set (15+) to get the best aerobic benefit while also getting the added bonus of building strength and muscle at the same time. Resistance bands make for a great strength-building and cardio exercise.
23. Team Sports (Football, Basketball, Soccer): Shoot hoops at the park, play flag football in the backyard, or kick the soccer ball around with your friends. Don’t forget to socially distance or wear a mask if you’re meeting up with others to get active!
24. Rock Climbing: Many parks have natural rock formations that are perfect for bouldering or rock climbing. However, your local rock climbing gym will offer a similar experience for a small fee.
25. Jumping on the Trampoline: There’s no at-home exercise quite as exhausting as jumping on the trampoline out back for longer than a few minutes. Spend some time with your kids while engaging in this tiring and fun activity.

Any activity that gets you on your feet, sweating bullets, and breathing heavily will help build your aerobic health and, thus, your immunity. Consider cycling through several of your favorites from the list above to keep your workouts interesting as you get into the workout groove.

How Much Exercise Is Best For Immune System Health

Supplementing with too much vitamin A can cause liver damage, drinking too much water a day can cause a deadly drop in electrolytes, and consuming too much protein can increase your risk of coronary heart disease. There is such a thing as “too much of a good thing,” and exercise falls into this category.

Too much exercise can harm your immunity more than help, increasing your risk of falling ill with the cold, flu, or another virus this season. In this section, we’re going to discuss what the scientists say about this topic.

The Perfect Amount of Exercise

The Centers for Disease Control and Prevention, World Health Organization, and the American Heart Association all follow similar weekly exercise guidelines. 

For the most part, it’s recommended that you get 150 minutes of moderate aerobic exercise a weekplus strength training twice weekly. That can mean five 30-minute sessions throughout the week of biking, rowing, running, or playing any of your favorite sports.

If you’re opting for vigorous exercise instead (like HIIT sessions or high-intensity bike rides), 75 minutes per week is ideal. Given the higher intensity and more recovery time needed between sessions, three 25-minute workouts with a day of rest in between would be a great option.

One review study found that just 30-60 minutes of a brisk walk on most days of the week can enhance your white blood cell count and reduce your likelihood of falling ill. That same review discovered that getting 150 minutes of aerobic exercise a week can decrease your risk of succumbing to sepsis or the flu by a massive 40%. Other research shows that 40 minutes of walking a day at up to 75% of your maximum intensity can cut your sick days in half, assuming your exercise is of “moderate intensity.” 

Long story short: 150 minutes of moderate-intensity exercise per week is ideal, no matter how you go about it.

When the Good Becomes Bad

As it turns out, exercise can begin to do damage to your immune system if you participate too much and too intensely. It’s normal to wonder where the line is drawn, so here’s what the research shows in this area:

• High-intensity exercise lasting longer than 90 minutes comes with the highest risk of illness within 72 hours.
• Participating in large sporting eventslike a marathonalso comes with the risk of being exposed to other people who are carrying an illness.
• Too much exercise at too high of an intensity can increase your risk of developing an upper respiratory infection and even a lesser response to vaccinations.

Many of the studies in this field have come up short. Scientists either realized that there were too many overlooked factors or that the research results couldn’t be confirmed. The best way to prevent damaging your immune system while exercising is to limit workouts to 60 minutesespecially if you’re doing high-intensity exerciseand give your body and immune system adequate time to recover after a particularly intense exercise session.

Working Out At Home During A Pandemic

Coronavirus cases are still on the rise, and gyms are slowly becoming a possible “hotspot” for active spread. While this can put a damper on your quest to get fit during the pandemic and strengthen your immune system, there is another option: Working out at home. This section will discuss how to get active without leaving the house or spending thousands on equipment.

1| Make Your Own Equipment

If you attempted to buy at-home fitness equipment online for your home gym during the pandemic, you probably noticed a few things: Everything was either sold out or prices had doubled or tripled from before the pandemic began. 

While this can be frustrating if you’re looking to build muscle mass, you can make your own equipment at a discount or for free, such as:

• Litter Containers: Many litter containers weigh as much as 35 pounds (when full) and come with ergonomic handles. You can use a full litter container to do bicep curls, farmer’s walks, squats, or calf raises.
• Water or Milk Jugs: If you fill a gallon jug to capacity with any type of liquid, it’ll weigh about eight pounds. Fill it up with wateror even sandand perform hammer curls, standing triceps extensions, or weighted crunches.
• Paper Plates: Place a paper plate on the floor and step on it: You’ll notice it slides quite easily on carpet. For a creative aerobic workout, place your hands or feet on a set of paper plates and do sliding push-ups, sliding burpees, and sliding sit-ups.

A resistance band set or a kettlebell would make working out at home much easier, but it may not be possible right now. Look around the house for anything that can hold items or extra weight for a solid resistance training workout.

2| Stick To Bodyweight Exercises

Bodyweight exercises are the perfect way to increase strength, muscle mass, and endurance while also bolstering your immune system. A bodyweight exercise circuitwhere you bounce between short sets of several exercisescan get your heart pumping without having to make the trip to the gym.

3| Short Bodyweight Circuit

An example of a short bodyweight circuit may be:

• 60 seconds jogging in place
• 20 push-ups (regular or modified)
• 30 second plank
• 40 jumping jacks
• 45 seconds wall sit
• Repeat for 5 circuits

You can also increase the number of reps, time, and weight if you’re planning to stick to the same workouts from one week to the next. That may mean holding a telephone book across your chest the next time you do wall sits or holding your plank for 35 seconds instead of 30. The goal should always be progressionif it seems “too easy,” make it more difficult!

4| Following The Guidance of The Experts

Not only do you not have access to the gym while a global pandemic ravages the planet, but you also don’t have the guidance of your personal trainer or group fitness instructor. 

Fortunately, there are more than enough fitness-related YouTube videos out there. Search for an “ab workout” or “bodyweight circuit,” and you’ll have a skilled trainer lead you through a heart-pounding workout for free and from your living room. 

Many gyms are also hosting digital group fitness classes while gyms remain closed for in-person visits, so check to see if your gym offers this luxury.

5| Make Use of Your Neighborhood

It may not be safe to go to your gym or visit your friends across the street, but your neighborhood streets can be your safe haven during the pandemic. The average city block measures 100-200 meters, meaning four laps may equate to a mile. You can jog one block and walk the next or go for a 3-mile jog through the city when the crowds aren’t outwhich will usually be around dusk or dawn. You don’t need a treadmill to get up and get moving.

Final Thoughts

There’s plenty of scientific evidence suggesting that exercise can boost your immune system’s functioning and help you fight off diseases, viruses, and infections. 

 However, it’s essential to understand that exercise cannot counteract a wildly unhealthy diet, a lack of vaccinations, poor sleep quality, or your genetic predispositions.

8 Additional Measures To Boost Immunity

On top of 150 minutes of moderate-intensity exercise per week, here are some additional measures to ensure a healthy immune system:

1. Ensure you’re getting up to 2,000 IU a day of vitamin D
2. Secure seven or more hours of quality sleep each night
3. Stay up to date on vaccines
4. Limit or halt your alcohol, drug, and cigarette use
5. Stick to an all-natural diet consisting of plants and whole grains
6. Supplement with probiotics
7. Maintain a healthy body weight and a BMI between 18.5 and 24.9
8. Drink at least 11.5 cups of water per daynot the standard eight cups

One 30-minute run or a handful of strength training sessions won’t immediately boost your immunity, though a somewhat increased white blood cell count can last for two hours after exercise has ended. Most noticeable exercise benefits will take 12-16 weeks to appear, so anticipate a stronger immune system within 3-4 months.

29 Foods That Boost Immunity

• Citrus Fruits (Vitamin C)
  • Grapefruit
  • Oranges
  • Tangerines
  • Lemons
  • Limes
  • Clementines

• Red Bell Peppers
  • Vitamin C
  • Beta carotene
• Broccoli
  • Numerous antioxidants: Vitamins A, C, and E
• Yogurt
  • Probiotics and live cultures
  • Vitamin D helps regulate the immune system and boost the body’s natural defenses against diseases
• Elderberry
  • Antioxidants
  • Anti-inflammatory properties
• Avocados
  • Vitamin E, a powerful antioxidant for immune system function
• Acai Berry
  • Anthocyanins
• Barley and Oats
  • Beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent them Echinacea
• Black Tea
  • L-theanine aids in the production of germ fighting compounds in t-cells
• Green Tea
  • Flavonoids, a type of antioxidant
  • Epigallocatechin gallate antioxidant
  • L-theanine aids in the production of germ fighting compounds in t-cells
• Watermelon
  • Antioxidant called glutathione antioxidant that strengthens the immune system to better fight infection
• Oysters and Shellfish
  • Zinc to promote growth of white blood cells that fight bacteria, virus and other infectious agents
  • Limit to zinc to recommended daily requirements as too much could inhibit immunity
  • Women 19 and older – 8mg
  • Men 19 and older – 11 mg
  • Pregnant women 19 and older – 11 mg
• Beef
  • Zinc to promote growth of white blood cells that fight bacteria, virus and other infectious agents
• Miso
  • Probiotics to boost immunity and digestive health
• Sweet Potatoes
  • Beta carotene which the body turns into vitamin and that plays a key role in the production of connective tissue
• Wheat Germ
  • Zinc
  • Antioxidants
  • B vitamins
• Fatty Fish
  • Omega-3 fatty acids
• Turmeric
  • Antioxidants
  • Potent anti-inflammatory properties
  • Curcumin to help reduce exercise-induced muscle damage
• Pomegranate Juice
  • May help the body fight bacteria and several kinds of viruses, including the flu
• Mushrooms
  • Increase the production and activity of white blood cells that fight infection
• Whole Raw Garlic
  • Contains alliin that turns to allicin when garlic is crushed or chewed, which quickly converts to other sulphur-containing compounds with medicinal values that boost the performance of disease fighting white blood cells that fight viruses that causes flu and colds.
• Ginger
  • Key antioxidants
  • Ginergerol that may help reduce chronic pain and lower cholesterol
• Spinach
  • Folate for cell production and repair of DNA
  • Vitamin C
  • Beta carotene to increase infection-fighting capability of the immune system
  • Light cooking enhances its vitamin A content
• Papaya
  • Vitamin C
  • Potassium
  • B vitamins
  • Folate
• Almonds
  • Vitamin C
  • Vitamin E
• Poultry and Chicken Soup
  • Vitamin B-6
  • Stock or bone broth provides chondroitin, and other nutrients for gut health and immunity
• Kiwi
  • Folate
  • Potassium
  • Vitamin K
  • Vitamin C
  • Protect against respiratory problems and prevent flu and cold complications such as wheezing, coughing and asthma
• Sunflower Seeds
  • Phosphorus
  • Magnesium
  • Vitamin B-6
  • Vitamin E, a powerful antioxidant for immune system function
• Dark Leafy Greens
  • Vitamin E, a powerful antioxidant for immune system function

Disclaimer: This publication is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material.