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A Balanced Immune System

Tis the season of colds and flus and it seems to have hit us a little sooner than expected.

I wanted to share some of my go to’s for keeping your immune system in top shape so when that inevitable cold comes a knockin you are armed and ready.

Getting a cold or flu at this time of year is going to happen but the better equipped you are the faster it will hopefully run it’s course and you can be up and back and exercising in no time:).

Did you know? The immune system also keeps a record of every germ it has ever defeated so it can recognize and defeat it if it enters the body again

These tips are some of my favorite go to’s but I would love to hear what others use too.

#1-Vitamin C

Vitamin C is a potent antioxidant that is well known for supporting a healthy immune system. It’s a water-soluble supplement so your body eliminates any excess that is not required. Your maximum is determined when your stools start to become loose so this will be different for everyone. My max is 3000mg. My son however can take up to 10,000mg when he gets sick.

Fun fact: I have yet to hear any of my PD clients tell me they have ever reached their Vitamin C tolerance

When you get sick your body will utilize more Vitamin C so you will likely need to take more Vitamin C when you do get sick.

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#2-Vitamin D & Zinc

You can easily be deficient in Vitamin D. The probability of this deficiency increases if you live further from the equator, you are more sedentary, stay indoors or cover up with clothing when exposed to the sun.

It’s important to determine your Vitamin D levels before using a supplement. Your family doctor should have no problem checking these levels. My clients have had to take anywhere from a minimum of 2000 IU’s up to 10,000 IU’s. Getting your baseline and tracking yourself is key to keeping your immune system in top shape.

Zinc-is another beneficial supplement that works well in fighting off invading bacteria and viruses.

Fun fact- Getting outside first thing in the morning when the sun is out can not only provide you with a healthy dose of Vit D but it can also help your circadian rhythm and give you a better night sleep.


I’m sure you have been told by someone at some point that you need to drink more water. Toxins are constantly accumulating in our system all day long, so the more water you drink, the easier they flush out. Constipation is another condition that can benefit from the consumption of increased water intake. Dehydration is a key cause of constipation so I recommend to start the morning off with 1-2 glasses of water. In addition, water helps to kick start your gut so starting off the day drinking water can only help.

#4-EXERCISE is Medicine

Regular exercise keeps your lymphatic system moving to excrete toxins in your body. You want to aim for a Minimum of 4 days a week of 30 minutes of challenging exercises.

#5-Bone broth- MINERALS from chicken or beef bones are hugely beneficial to your GUT and give a huge boost to your immune system health. I recommend grass fed beef and organic free range chicken so you are getting the healthiest, best quality of options possible. I make my own broth in a crockpot and let it simmer for 24hrs but you can also buy high quality broth in health food stores as well.

#6-Rest and Relaxation- “You can’t fill from an empty cup”

You can’t help anyone unless we help ourselves first. Taking time to rest and relax is sometimes easier said than done. However your body needs a lot more rest once you get hit with the cold or flu so LISTEN to it so you can heal faster and get back on your feet.

Believe it or not you won’t feel energized, happy, or ready to tackle your day without a balanced immune system. It’s responsible for so much more than fighting the common cold! The good news is, you can build resilience in your immune response just like you build muscle in the gym:). Try some of my tips and don’t forget to reach out if you have any questions.

Let’s all try to get through another cold & flu season a little less unscathed:)



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