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Boost your Immune System



Especially now since it's the flu season and with covid cases rising, it's vital that we do our best to keep ourselves healthy. And one of the best method is to strengthen our immune system.

Our immune system does a whole lot defending us against disease-causing microorganisms. But it’s not always strong. In order for it to function well, it requires balance. It is believed that following healthy living habits is the best method towards strengthening our immune system. If every part of our body functions better, naturally, our immune system will also function better.


Here are some basic guidelines to a healthier habit/lifestyle:

  • Incorporate more fruit and vegetables to diet.

  • Exercise regularly

  • Maintain a healthy weight

  • Get adequate sleep

  • Keep a hygienic lifestyle

  • Avoid eating undercooked foods

  • Minimize stress

  • Drink alcohol in moderation

  • Do not smoke

What are some foods that can help strengthen the immune system?

  1. Citrus fruits

  2. Broccoli

  3. Garlic

  4. Ginger

  5. Spinach

  6. Milk/Yogurt

  7. Almonds

  8. Sunflower Seeds

  9. Turmeric

  10. Green Tea

  11. Poultry

  12. Shellhish



What are some foods that should be avoided:

  1. High sugar content beverages

  2. Highly processed foods

Here is an easy beverage recipe using some of the recommended foods to eat!


Cold Brew Grapefruit Honey Green Tea

Serving: 6 servings

Cold Brew time: 6 ~ overnight.

Preparation time: 10 ~ 20 minute

Ingredients:

- 5 to 6 bags of green tea

- 6 cups of water

- Honey

- 1 C of grapefruit juice with pulp


Preparation Instructions:

Step 1: Steep tea in 6 cups of water and steep for 6 ~ 12 hours.

Step 2: Remove all the tea bags

Step 3: Cut up the grapefruit and juice out 1 C of juice and some pulp

Step 4: Add the grapefruit juice

Step 5: Sweeten with honey to your liking

Step 6: Enjoy

It's essential that we stay healthy and positive in times like this. Small changes in our diet or small efforts like resting earlier can seem insignificant but we believe that it is efforts in the little things, practiced constantly, can slowly become or alter the bigger changes in ones lifestyle. In order to see the healthy changes, it is vital that we keep repeating these healthy habits for at least 28 day. Specifically 28 days because that's how long it take our body to rest. And of course, the longer we repeat a habit the higher chance it becomes a lifestyle routine.


References are from from Healthline & Harvard.edu



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