Immune Support Checklist
Lifestyle habits fall into 4 main categories:
Food & Diet • Gut Support • Self-Care • Immune Supplements
Our immune system has the huge task of protecting us against infection, illness, and disease. According to Registered Dietitian Nutritionist DJ Blatner, luckily there are many lifestyle habits we can adopt to support our immune system. See how many of these immune-enhancing habits you can check off each day. The more habits you can incorporate on a regular basis, the more support you are giving your immune system to work at its full potential.
Food & Diet
Diet forms the foundation of strong immunity
Water
Aim to drink at least half your body weight (pounds) in ounces each day. Plain water is best, but you can also count unsweetened: coffee, tea, flavored water, and sparkling water toward your daily total.
Plant foods
A diet rich in a variety of plants (fruits, vegetables, whole grains, beans, nuts, seeds) helps support immunity. In fact, research suggests people who eat 30 different plant foods each week have a healthier microbiome (more beneficial gut bacteria) than people who don’t eat as many different plants.
Garlic
Many herbs & spices contain immune support compounds, especially garlic.
Less sugar
Studies since the 1970’s have found diets high in added sugar may weaken immune responses. To keep added sugar levels low, use alternative sweeteners such as NOW® Real Food Organic Monk Fruit Liquid.
Gut Support
It’s estimated that 70-80% of our immune system is in our gut, so gut health is immune health.
Fermented foods
Fermented foods such as sauerkraut, kimchi, yogurt, kefir, cultured cottage cheese, kombucha, and fermented veggie brine drinks can add beneficial bacteria to the digestive tract. A healthy microbiome (the bacteria in our digestive tract) supports a healthy immune system.
Probiotic supplement
It is difficult to get all of the probiotics you need from diet alone, so taking a supplement may help. Since there are many types of probiotics, it’s important to focus on formulas that have immune supporting strains such as NOW® Probiotic Defense™.*
Fiber-rich foods
Recent research found increasing fiber for as little as 2 weeks can positively impact gut health. Fiber rich foods include berries, apples, pears, avocado, broccoli, beans, lentils, peas, oats, quinoa, popcorn, chia seeds, and flaxseeds.
Glutamine-rich foods
Glutamine is an amino acid that supports intestinal cell health. Eat a variety of glutamine-rich protein foods such as tofu, cottage cheese, eggs, meat, poultry, fish, hemp seeds, and spirulina.
Self Care
Invest time, energy, and love into self-care to set your immune system up for success.
Wash & moisturize hands
You know every immune support checklist will have the reminder to wash your hands frequently and thoroughly. But also make sure to moisturize with something like NOW® Solutions Vitamin C & Sea Buckthorn Lotion, since moisturized, healthy skin is more effective than dry skin.
Sleep
Getting about 8 hours of regular sleep each night can help support overall health and immunity. To set the mood for relaxation and sleep, consider using a diffuser with calming scents such as NOW® Essential Oils Peaceful Sleep.
Exercise
Regular workouts support the immune system. The goal is about 150 minutes per week, and to stay motivated pick activities that you find most enjoyable.
Meditate
Meditation has been associated with better stress and immune responses. As little as 10 minutes a day can be a powerful habit for overall health and wellness.
Immune Supplements
Think of supplements as lifestyle “add-ons” to give your immune system a competitive edge, especially during times you are feeling run-down or need extra nutrient support.
100 Tablets
60 Softgels
Elderberry Liquid
8 fl. oz.
90 Veg Capsules
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.