Immune Resiliency

Oct 2020

Do you know how to have a resilient immune system?  Proper nutrition is the best way to protect your body from infectious diseases, by fortifying your immune system with proper nutrition you gain a stronger body and a better mindset.

Steps to Boosting Immunity with Nutrition:

You are what you eat. When you eat the wrong things, your immune system also goes on a downward spiral. But where do you start? Here are some tips from health experts on what to do. 

1. Begin with avoiding foods that are high on processed sugar content. Experts advised that women should have no more than 30 grams of sugar daily while men should consume 35 grams of sugar. This is because processed sugars are much harder to process, compared to the natural alternative, like honey for example.

2. Eat foods high in antioxidants and flavonoids. These healthy compounds protect your body from free radicals. Examples of foods high in these are: dark chocolate, pecans, blueberries, strawberries, raspberries, and kale.

3. Improve your microbiome diversity. Microbiome is the species in your gut that helps with good digestion. Eat different kinds of fruits and vegetables daily to cultivate this good bacteria. Rotate different fruits and vegetables in your daily diet.

4. Reduce foods that are inflammatory in nature. Partially hydrogenated fats such as vegetable oil, margarine, and fried foods are inflammatory to the body. These fats are typically found in packaged and fast foods. Foods like this reduce the good antioxidants your body has produced. Avoid starchy, high carbohydrate, flour-based foods. These inflammatory foods can also cause lethargy with an insulin surge  and thus are harmful to the health of the brain.

5. Hydration is another key to immunity. Nagging thirst, headaches, or crankiness that is better after drinking water suggests dehydration. The general rule of thumb is to consume one ounce of water for every pound you weigh each day. This is especially important if you exercise regularly.

6. Regular physical activity. Exercise enhances blood flow, helping to move lymphatic fluids and messenger proteins throughout the body. Messenger proteins are the ones that coordinate with the body’s immune system.

7. Laughing and crying also helps opioids in the brain and both of them have a direct influence to the increasing wellness.


To have a resilient immune system, avoid the foods that would lead to inflammation. Your immune system is depending on you to make the right choice. Eat more foods that are rich in antioxidants and flavonoids. Always read your food labels. Check your pantry for beverages, breakfast cereals, canned goods etc. Then, do not forego exercising and remember to hydrate always. And best of all do not be afraid to laugh or cry.



How Much Water To Drink (Pubmed)
Opioids and Laughing (NCBI)












My name is Dr. Susan Clark, I am a licensed Chiropractor with a sports background. My niche is sports performance to include medically engineered products to get patients up and moving, products we have designed are based on the human body and chronic patient injury patterns over the last 12 years.