Flu season is upon us, and we’re already seeing many suffer.  The good news is you don’t have to be one of them if you start boosting immunity now. Here are some simple ways to prep your body so it’s strong and healthy all winter long:

1) Do your D’s

Optimal levels of Vitamin D are essential for our immune systems to function the way it is designed to. Unfortunately, there are no significant dietary sources of Vitamin D – most of our intake comes from exposure to sunlight. To optimize your vitamin D levels, you’ll need to take a Vitamin D3 supplment daily. This is the most important step you can take to prevent the flu! To find out how much vitamin D you’ll need, get your 25 hydroxy Vitamin D level checked by your health care provider. For optimal health, you’ll want your level to be between 50 and 70ng/ml. It may require several months of taking 5,000 to 10,000 IU of Vit D3 daily (especially during winter) under a provider’s supervision to achieve this – but it will be well worth the effort. Monitor your 25 hydroxy vitamin D status every 3 months until you are in the desired 50 and 70ng/ml range, then cut back to a maintenance dose.

2) Do take a probiotic daily

A strong immune system relies heavily on having a healthy, well-functioning gut.

3) Do stock up on antiviral herbal supplements

Immunity –boosting antiviral herbs contain thousands of medicinal compounds that attack viruses with a full spectrum of synergistic substances – and without creating resistant viral strains. Great antivirals are olive leaf extract, grapefruit seed extract, and elderberry extract. Use one or several in combination as a prophylactic measure, particularly if you spend time in high-traffic areas such as airports, offices, theaters, etc.

4) Don’t eat junk

In other words, avoid sugar and processed foods. Sugar is a poison which, among other things, dramatically decreases immune function – so lay off the stuff. And processed foods? Virtually all of the nutrients get processed right out of them so they do nothing to strengthen immunity.

5) Do get your greens

Colorful salads and dark greens are loaded with flu-fighting phytonutrients, so pile your plate high.  For a quick boost, and a nourishing way to start your day, add a high quality greens powder into a morning protein shake.

6) Do garlic

It has anti-viral properties and is a known immunity booster.

 7) Do get plenty of sleep

One key to a strong immune system? Sleep! Get plenty of it to allow the body to restore and repair itself while you rest. Shoot for at least 7 hours a night and try taking a 20-minute catnap if you’re falling short.

8 ) Do break a sweat

Adequate exercise helps keep your immune system healthy and robust, so keep moving throughout the winter.

9) Relax!

Reduce stress, particularly during flu season. Do breathing exercises, get a massage, yoga or simply things you enjoy, to help boost immunity, relieve tension and enhance physical and mental resilience.

10) Don’t wash with antibacterial soap

The antibacterial craze has created harsh products loaded with toxins that increase the risk of creating resistant bacteria.  They also over-dry and crack the skin, making transmission of viruses that much easier.  Instead, wash your hands frequently with good, old-fashioned hot water and chemical-free soap.  When you feel the need for an on-the-spot cleaning, try a few drops of lavender essential oil for a natural hand sanitizer.

Best wishes for a flu-free winter!