Support Your Immune System

Support Your Immune System 10/20/22

Your best defense is a Good Offense!  The faster you support the body during an illness, the easier it is to get well faster.  Colds and flus are the body’s way of cleaning house.

Foods-see how many colors of veggies and fruits you can eat in each meal. Aim for 8-12 servings a day. Natural substances in whole foods help our body fight infection.

  • Salad: greens, tomatoes, cucumbers, celery, dandelion greens, calendula flowers, radishes, olives….
  • Be creative! Change them up daily or make raw veggie trays
  • Vegetables including cruciferous veggies (broccoli, cauliflower, cabbage, kale, bok choy, brussel sprouts) carrots, squash, artichokes, onions, garlic, sweet potatoes, peas, green beans, jicama, red peppers…
  • Fruits, especially less sweet fruit like berries, lemon, lime, apples
  • Reishi, Shiitake, Maitake Mushrooms
  • Herbs: rosemary, turmeric, basil, oregano, fennel, dill, chili pepper, ginger (raw ginger can be used to make a tea also)
  • Warm teas and lemon water
  • Eat warm foods including soups and stews.  Chicken soup is a traditional food for healing as it contains cysteine which helps thin mucous
  • Bee products-honey, royal jelly, propolis (unless allergic to bee stings)
  • Adequate protein is essential for immune function
  • Healthy fats such as coconut oil, olive oil, avocado oil, ghee, organic butter
  • Avoid damaged fats such as corn, canola and vegetable oils as well as all hydrogenated oils
  • Stay well hydrated, drink plenty of filtered water
  • Reduce sugar and eliminate high fructose corn syrup: they suppress white blood cells for hours

Supplements– Remember supplements are supplemental and this list does not constitute medical advice. Consult your integrative physician for doses which vary according to age. True health comes from what we eat, think and breath. General recommendations include:

  • Vitamin C 1000mg 2-3 times a day for adults. Helps white blood cells fight infection. If you overdo it, loose stools will let you know.
  • Zinc is an important mineral for immunity, 20-40 mg for adults.  Zinc rich foods include seafood, pumpkin seeds, sea vegetables, beans
  • Vitamin D3  supports T helper cell immunity and can reduce respiratory infections. 400iu for infants, 1000iu for children, 2000iu for adults
  • Quercetin found in leafy greens, broccoli, red onions, peppers, and apples may inhibit a variety of viruses, reduce inflammation and can help with seasonal allergies (D-Hist and D-Hist Jr. are a big help for allergies)
  • Vitamin A foods such as cod liver oil, sweet potatoes, carrots, spinach and broccoli support healthy mucous membranes
  • Probiotics-our gut works night and day to protect us!
  • NAC (n-acetyl cysteine) increases glutathione, thins mucous, and helps the respiratory system protect itself
  • Echinacea, astragalus, andrographis, elderberry boost immunity (check with your physician if you have an autoimmune condition-then we use only adaptogenic herbs)
  • Medicinal mushrooms-(Avoid if breast feeding)
  • Melatonin is also an antioxidant and can decrease viral attack for adults. Children tend have more melatonin than adults which may be one reason they are less affected by some viruses
  • Homeopathy: Homeopathic remedies depend on symptoms. Common flu remedies include Oscillococcium, Bryonia, Arsenicum Album and Gelsemium
  • Consult with Dr. Mary Anne for specifics for your child.


  • Wash hands well, taking 20 seconds. Thieves and On Guard essential oils have antiviral activity and can be taken orally and used as cleaners. Avoid breathing cleaning fumes.
  • Wipes can be made with paper towels and 1 Tbl hydrogen peroxide and 1 Tbl of water. Carry with you in a plastic bag.
  • Briotech’s HOCl can be used for sanitizing surfaces and skin.
  • Sleep well in a dark room with the WiFi off and your cell phone at least 5’ away from your head
  • Engage with loved ones, LAUGH, Play
  • Reduce stress, BREATHE, use simple breathing exercises to reduce stress
  • Moderate exercise to tolerance boosts your immune system and keeps you from yelling at your kids
  • Daily sunlight and outdoor exercise.  Children need 60-90 minutes or more of physical activity every day.
  • Fever is an important way your body fights infection as bacteria and viruses are heat sensitive.   Plenty of clear fluids, soups,  juicy fruits and vegetables are vital during a fever-it’s like being in the desert.  Offer children fluids frequently.
  • Healthy adults can raise their body temperature with a sauna, steam bath and exercising to a sweat.
  • Mucous membrane hygiene: gargle with saltwater for sore throats and postnasal drip, use X-clear or saline nasal irrigation. Clean your device with peroxide or hot soapy water after each use.
  • Gently with the pad of your finger stimulate Chapman’s immune points. See the points below for earaches, sinuses tonsils and lungs.  Rib raising is a helpful osteopathic technique to aid the lungs in clearing out mucous to prevent respiratory infections. Stretch to keep your rib cage moving to improve blood flow and lymphatic drainage to your lungs.
  • Early Osteopathic treatment helps support the immune system
  • Avoid Smoking, vaping, drug use, excess alcohol

Be safe, be well! Dr. Mary Anne

We can help patients access quality supplements through Fullscript and Wellevate.


Call Us Text Us