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Before supplementation or intervention of any kind,
your body needs a strong foundation.


Eat the Rainbow – A sure-fire way to keep your body’s defense system STRONG!

Phytonutrients (think antioxidants) enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and alter estrogen metabolism
o Orange/Yellow: sweet potatoes, squash, pumpkin, apricots, mango, lemon
o Red: raspberries, cranberries, radishes, red wine, strawberries, red pepper
o Blue & Purple: blackberries, blueberries, red cabbage, figs, grapes, plums
o Green: broccoli, leafy greens, kiwi, cucumber, lime
o White: garlic, onion, mushroom cauliflower, coconut

Calm the Storm – Maintain a steady schedule to support proper circadian rhythm

Cortisol is your awake hormone that spikes in the morning and diminishes throughout the day. Melatonin is your sleepy hormone that peaks at night and declines throughout the night. When you run yourself into the ground, don’t have a stable sleep schedule or over-caffeinated to get through the day…chances are your adrenals are being taxed. Your adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, and are in charge of how you respond to stress.

Get plenty of Sleep – A time when your body repairs

Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Sleep not only boosts T-cell production, but it also plays a role in immunological memory – every time you get sick, your body produces antibodies to that bug and stores it in its memory…this is called your Adaptive Immunity. In order for your body to heal and repair, it is recommended to get 8 hours or more of sleep every night, ideally going to bed around the same time.

Cut the sugar (& top allergens) – Create an environment where viruses and pathogens cannot survive

Eating any kind of sugar has the potential to reduce your body’s defenses by 75% or more for 4 to 6 hours following consumption!! Your body spends it’s time cleaning up the sugar debris rather than fighting off pathogens. Maintaining an anti-inflammatory diet allows the body to work at optimal levels. For an immune system boost, cut the sugar, gluten, dairy, rice, and corn!

MOVE – The mechanical component to a well-functioning immune system

Movement increases lymphatic circulation…a very necessary component in collecting and clearing pathogens and damaged cells. Lymph nodes act as a filtration system, while also activating antibodies in the bloodstream if there is a suspected threat. The lymphatic system drains and filters up to two liters of fluid a day. Unlike the cardiovascular system, the lymphatic system does not have a central pump like the heart. Muscle contraction “pumps” lymph fluid to circulate. Also, exercise slows down the release of the stress hormone, cortisol, balancing adrenal function.

(Part two of two-part series)
Part one: https://drkaitlynpopp.com/immune-system-boosters/