• Marie-Lou Piché

Build your immune system

Updated: Mar 25

So what is an immune system? Your immune system is your army against invaders. If it is strong, it will fight for you. Take care of it and it will take care of you in return. So, of all the times you may have said wanting to take care of your health, NOW is the time and here are a few things you can do RIGHT NOW:


  • Drink plenty of water, stay hydrated

Water helps transport nutrients and waste products in and out of cells. Your urine should be pale yellow, if it darker you need more water

  • Exercise, go for walks in the forest or on the beach, keep your body moving

Exercising promotes good circulation, therefore your cells (and cells from your immune system) can move freely and attend to their jobs more efficiently

  • Eat fresh fruits (prioritize berries) and vegetables

They bring all the vitamins, minerals and antioxidants (berries especially) your body needs to build a strong immune system

  • Eat adequate protein

They are the buildings blocks for pretty much everything that you are, antibodies included

  • Eat a whole food diet, like I mean... real FOOD

Your body doesn't have time to deal with garbage (fast food and most packaged product food, give it a favor and feed it well. After all, you are what you eat!

  • Rest and sleep well

A lot happens while you are asleep; your body has time to attend things that it couldn't during the day and one of them is to improve immune cells

  • Take your probiotics

They will keep your microbe colony happy and strong so they can prevent the overgrowth of pathogens that may suppress your immune system

  • Get at least 20 minutes of sunshine 3 times a week

This should get you sufficient amount of vitamin D as vitamin D can enhance your immunity (and is beneficial for many more functions in the body!)

  • Practice deep breathing

This will help you release tension and cleanse your respiratory system. Here is how to do it: https://www.verywellhealth.com/how-to-do-deep-breathing-exercises-1945350

  • Avoid stress

Stress triggers the release of cortisol which affects your immune system and your gut bacteria

  • Eat food high in Vitamin C, zinc, potassium and magnesium

Did you know that Vitamin C is required for at least 300 metabolic functions? Including enhancing immunity. Zinc promotes a healthy immune system, and Potassium & Magnesium may help improve lung functions and help balance other minerals in the body. Supplementation may be beneficial if you don't receive enough of these nutrients from your diet.

  • Avoid alcohol (... I know...), sugar and processed food

They not only lack of nutrients, vitamins and minerals, but also deplete your body of important nutrients needed for all of the other functions your body needs to attend to

  • Stay connected with your people

Call, text, email, ... Don't stay "alone", be social virtually. Keep your mind healthy, pick up a new hobby!


If you need guidance/help/support with your health, diet and nutrition, I am here for you. Together, we can work towards a better you!


With Love & Light

Marie-Lou

You can find more details on how the immune system works here: https://www.medicalnewstoday.com/articles/320101#In-a-nutshell

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Comox, BC V9M 1R9

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