It’s well known that to preven illness and achiver overall health you need to build your immunity and the best way is to do it naturally. Here are few tips and recommendations you can follow to ensure that your immunity stays strong throughout the cold winter months.

The most reliable and scientifically proven way to build natural immunity is by eating right foods. We are definitely what we eat. You don’t have to look hard to find people who are overweight, diabetic and out of shape.  We surrounded by fast foods, heavy creams and foods full of preservatives. Refined sugars, processed foods, preservatives and trans-fatty acids cause many health problems, not just repressing the immune system. Removing these foods is the first step to any healthy eating regime.

By reducing refined sugars in your diet, you will keep blood sugars lower and keep insulin levels steady. This will ward off the pre-diabetes condition known as insulin resistance.  Stopping insulin resistance will stop Type II Diabetes. A diet high in refined sugars has been linked to obesity, Type II Diabetes, heart disease and cancer. So cut out as much sugar as you willing to live with.

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Preservatives have been linked to various conditions, most especially childhood diseases like ADD. Processed foods are loaded with preservatives and refined sugars.  Try to lower the amount of processed food you eat and replace them with healthy doses of whole and natural foods.

The best way to build natural immunity is to eat more fruits and vegetable. These foods are packed with vitamins, minerals and antioxidants. Some vegetables have more fiber per serving than any grain.

The RDA for vegetables is 6 servings per day, and for fruits, 3 servings per day for most people.  Unfortunately, most Americans only get 1-2 servings per day of both combined.

Without a consistent intake of the vitamins, minerals, antioxidants and phytonutrients from fresh fruits and vegetables, out body cannot heal itself, build muscle, keep our hearts healthy or keep us looking young.  If you can try try to eat organic produce, but sometimes just getting regular fruits and vegetables will suffice.

The quality of meats is also an important factor when it comes to strengthening your immunity.  Stay away from processed meats and if you can afford it try to purchase organic stuff.  Be careful eating meat on a frequent basis, many meats found in regular supermarkets are often contaminated with growth hormones, antibiotics or environmental contaminants.  It’s best to get free-range or organic cuts of whole meats if you can afford it.  These have consistently been shown to be higher in vitamins and mineral and lower in saturated fats.

And as always nutrition must always coincide with moderate amount of exercise.  Even with the healthiest diet, if the body is inactive, you will put on weight and become ill if you have no way of burning the calories you consume.  At minimum, the body needs 30 minutes of moderate exercise 3 times per week, more if possible. 

So by combining a healthy diet with moderate amount of exercise will not only improve your health and boost your immune system but improve your overall lifestyle by improving your way of life.


Christina Major is the owner and holistic nutritionist of Crystal Holistic Health Consulting. Crystal HHC offers nutritional consulting for most health problems including diabetes, cancer, heart disease, weight loss and childhood obesity. Clients receive a full lifestyle interview and personalized nutritional education. Crystal HHC also offers educational seminars on a variety of nutritional topics including eating habits, portion control and most health problems and how eating right can make them better. Check us out at!

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