10 Steps for a Stronger Immune System

The KISS Method (keep it simple, student)

Getting healthier can be easy. Here are 10 simple steps you can follow on a regular basis for a stronger immune system.

Go natural for a strong immune system!

Eat foods in as close to their natural state as possible.  Refining food often adds questionable agents (like food additives, salt, sugar and fat), removes valuable nutrients (like vitamins, minerals, and fiber) and always raises the cost of the food.

Eat foods that strengthen your immune system

Eat a wide variety of foods.  By not focusing on any particular food, you can obtain nutrients that may be essential but are poorly understood while also avoiding a buildup of any substance that could create food allergies or toxicities.

10 Steps for a Stronger Immune System

Fasting is essential

Humans adapted to regular periods of inadvertent fasting.  For millions of years, our ancestors were exposed to sessions of no food.  Our bodies adapted to need that method of eating and fasting.  Americans eat too much, too often, and the wrong food.  The “too often” is what really gets us into trouble.  By chronically exposing the cells to insulin and blood glucose, our cells become insulin resistant, which means they become “deaf” to insulin “knocking on the door” of the cell membrane.  The result of eating too often is elevated insulin and blood glucose, which is the beginning domino that leads to many diseases and accelerated aging.

Our ancestors might be without food for a few days when Nature says “you better get lean, mean, smart, and fast enough to find something to eat; or you are going to die.”  Fasting induces a remarkable regeneration, rejuvenation, detoxification, anti-inflammatory stage that restores our health.  Take one day a week and consume nothing but water.  If you need to lose weight, take 2 or 3 consecutive days at week and consume nothing but water.  Have greater gaps between you last evening meal and your first morning meal, or “break fast”. Data on fasting strongly supports that it can help build a stronger immune system.

You will be dazzled at what intermittent fasting can do for your health.  I was one of the 60 million prediabetic people in America, despite following a healthy lifestyle.  A few weeks of fasting one day a week and my fasting blood glucose dropped from the dangerous range of 100 to the ideal range of 67.  Try it.  If you have a medical condition, then always work with your doctor. Eat small frequent meals.

Seek out nutrient-dense foods for your immune system

Maximize your intake of life-giving foods, including fresh vegetables, whole grains, legumes, fruit, low fat meat (turkey, fish, chicken) and clean water.  Low fat dairy products, especially yogurt, can be valuable if you do not have milk allergies or lactose intolerance.

Monitor your quality over quantity

10 Steps for a Stronger Immune SystemMonitor your quality of weight rather than quantity of weight.  Balance your calorie intake with expenditure so that your percentage of body fat is reasonable.  Pinch the skin fold just above the hipbone.  If this skin is more than an inch in thickness, then you may need to begin rational efforts to lose weight. How much you weigh is not nearly as crucial as the percent of fat in the body. Most nutritionists agree that too much fat stored in the body (obesity) is a real killer.  Buy a Tanita (Tanita.com) scale for measuring percent body fat. These everyday foods should be in your daily diet.

Eat a plant based diet rich in color

Overwhelming evidence points out the benefits of a plant based diet.  Fruits, vegetables, whole grains, legumes, nuts, seeds, seaweeds, mushrooms, and herbal spices should make up 60-100% of your diet.  Go for the color in these foods.  Pigmented potatoes are far healthier than white potatoes.  Deep coloring in the fruits and vegetables demonstrates powerful phytochemicals for improving your health.

Use super supplements that are well-tested

Use supplements in addition to, rather than instead of, good food.  Get your nutrients primarily with a fork and spoon.  Do not place undo reliance on pills and powders to provide optimal nourishment while eating a poor diet.  Supplements (such as ImmunoPower™ which contains over 70 double-tested ingredients) can provide minerals that are missing in our diet, vitamins that are removed in processing, bolster our nutrient intake beyond “surviving” (RDA) into “thriving” levels, and help us to better tolerate the myriad of toxins found in our 21st century planet.

These foods can boost your immune system.

Shop the perimeter of grocery store

On the outside of your grocery store you will find fresh fruits, vegetables, bread, fish, chicken and dairy.  Once you venture into the deep dark interior of the grocery store, nutritional quality of the foods goes way down and prices go way up.  Organic produce is raised without pesticides and may be valuable in helping certain sensitive individuals.  However, organic produce is unavailable or unaffordable for many people.  Don’t get terribly concerned about having to consume organic produce.  Any produce that cannot be peeled (like watermelon or bananas) should be soaked for 5 minutes in a solution of one gallon lukewarm clean water with 2 tablespoons of vinegar, which will remove pesticide residue.

If a food will not rot or sprout, then don’t buy it or throw it out

Your body cells have similar biochemical needs to a bacteria or yeast cell.  Foods that have a shelf life of a millennium are not going to nourish the body.  Think about it: if bacteria is not interested in your food, then what makes you think that your body cells are interested?  Foods that cannot begin (sprouting) or sustain (bacterial growth) life elsewhere, will have a similar effect in your body.

Healing spices are powerful for your health

There are herbs that grandmother used in the kitchen to make the food taste better.  Many of those same herbs have now been scientifically endorsed to be powerful and safe natural medicines: turmeric, curry, mustard, black pepper, hot pepper, cinnamon, all spice, cardamom, garlic, ginger, sage, parsley, rosemary, thyme.­­­­­  Use these herbs with reckless abandon in place of the standard American salt, fat, and sugar to make your food taste better and dramatically boost your body’s health.

Essential nutrients to stimulate your immune system

10 Steps for a Stronger Immune SystemWe need to recognize the priority placed on essential nutrients.  We can live weeks without food, a few days without water and only a few minutes without oxygen.  Keep in mind the relative importance of these essential nutrients.

Oxygen and water form the basis of human life.  Make sure that your quality and quantity of intake pay homage to this fact.  Protein, carbohydrate, fiber and fat form the next level of importance.  Vitamins and minerals are the essential micronutrients required for health.

Above these essential substances are two levels of quasi (meaning “as if it were”) nutrients.  Conditionally essential nutrients include Coenzyme-Q10, carnitine, EPA and GLA (fatty acids) and much more.

Some people may require these nutrients in the diet during certain stressful phases of their lives.  Minor dietary constituents (MDCs) include a wide variety of plant compounds that have shown remarkable anti-cancer and health-promoting abilities.  Indoles in the cabbage family, lycopenes in tomatoes, allicin in garlic, immune stimulants in sea vegetables and others make up this new and exciting category.  Eating a wide variety of unprocessed plant foods will help to insure adequate intake of these quasi-nutrients.  Learn about good and bad gut bacteria and how it affects your health.

Getting healthier can be very easy. Try and make these 10 simple steps part of a daily routine for a stronger immune system.

Dr. Patrick Quillin

Dr. Patrick Quillin, PhD,RD,CNS is an internationally recognized expert in the area of nutrition and cancer. He has 30 years experience as a clinical nutritionist, of which 10 years were spent as the Vice President for a leading cancer hospital system where he worked with thousands of cancer patients in a hospital setting. His a Best Selling Author with 17 books which have sold over 2 million copies.

Your Answer to Getting Healthier!
with Dr. Patrick Quillin, PhD, RD,CNS
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