Although we don’t have full control how will our body react when exposed to a pathogen, foreign body invaders or flu , but our daily actions can make a meaningful difference. There are major strategies that can be practiced to optimize your immune function and protect your health .

Strategy #1: focus on whole foods and essential nutrients

There are certain nutrients that strengthen white blood cells and increases the body's ability to fight pathogens :

1 . Protein whether plant or animal based helps in building the immunity system . people with low protein intake are more susceptible to infections and diseases , so aim for a serving of protein with each meal .
2. OMEGA 3 reduces body inflammations and raises immunity . include omega 3 sources as chia seeds and oily fish for eample to your daily intake .
3 . Vitamin c is needed to prevent infections . Vitamin c is found in lemon , oranges and bell peppers. Aim for 2 servings per day .
4. Vitamin D : is essential for protection against germs and infections. Make sure to have daily dose of vitamin D , the best source is natural sunlight. Sit for 20 minutes per day in sun, before 11 am or after 4pm to insure a healthy immunity system .
5 . Zinc like found in whole grain or oysters while boost your immunity system and boost your health .

Strategy #2: Maintain a healthy body fat percent

Aim for creating a balanced meal using the hand portion technique illustrated in blog 7. Portions will differ according to needs , body goals and more .
Aim for a palm sized protein portion , a thumb sized fat portion , a hand cupped size of carbs and a fist of veggies with every meal as a start .

Strategy #3: Support your gut health.

Eat prebiotics and probiotics like bananas and yogurt which will boost good gut bacteria

Strategy #4: Exercise consistently.

Working out is a great way to boost immunity , protect health, reduce stress levels and provides long term protective health effects . Aim for working out consistently.

Strategy #5: Have a high quality of sleep.

Aim for sleeping 7-9 hours daily. Set away any screens 30 minutes at least before sleeping, meditate and practice breathing exercises, make your room dark , cool and clean. Moreover , have a scheduled daily bedtime , ideally before 12 am .

Strategy #6: Balance your stress levels.

Try to direct your energy , time and effort to actions that are within your control as your actions , mindset and priorities . Meditation, laughing with a friend and walking in nature will do much of the work .

Conclusion

Eating more of natural and less processed foods , working out , releasing stress and sleeping well are key pillars in boosting your immunity system and protecting your health. Make it simple and doable .

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