Your immune system is your body’s first line of defense against infections and illnesses. To function
effectively, it requires balance and harmony. Here is how you can support and enhance your immune
system for better health during the fall and winter months or any time of year.

1. Your Diet plays a significant role in your immune function. A diet rich in organic fresh or fresh-
frozen vegetables and fruits along with high quality organic or grass-fed proteins and good fats is
the foundation for a high functioning immune system and good health. Diets high in added sugars
and processed foods can contribute to obesity, inflammation, and chronic health conditions, all
of which can impair immune function. Reduce your intake of sugary drinks and snacks and opt for
whole grains and natural sugars when possible.
2. Exercise removes toxins through your sweat and lymphatic system. This helps to improve the
effectiveness of your immune system. Vigorous exercise has been shown to be most effective at
rejuvenating your immune system, but any exercise is good. Make a daily commitment to 30
minutes of brisk exercise and movement of any kind.
3. Staying Hydrated is an uncomplicated way to improve your immune system function. Water is
crucial for all bodily functions, including the production of lymph, which carries white blood cells
and other immune system cells. Aim to drink ten to twelve 8-ounce glasses of water daily, or more
if you are active.
4. Sleep or good quality rest is essential for a healthy and robust immune system. It is during sleep
that you repair and heal. Lack of good quality sleep reduces the activity in your immune system
making you more susceptible to getting a cold, the flu, other infections, and covid.
5. Cold laser therapy, also known as Low Level Light Therapy (LLLT), has been shown to combat
bacterial and viral infections reducing the severity and duration of an infection, but can also be
preventative. Cold laser or LLLT increases energy production in your cells, reducing inflammation
and enhancing cellular cleanup. All aid in improving your immune system function.
6. Supplements can aid in boosting your immune function and give you an added layer of protection
any time of year. My top five are: omega 3, zinc, vitamin C, magnesium and Vitamin D3 with K2
and are inexpensive ways to strengthen your immune system. Talk to your integrative medical
health care provider about how much is right for you.
7. Chronic stress can weaken the immune system, making you more susceptible to illness. Most
stress comes from thinking about the past or the future. There is no stress in the present moment.
Techniques such as mindfulness, meditation, yoga, deep breathing exercises, and journaling can
help you manage stress effectively and be more present in the moment. Exercise is also a fantastic
way to manage stress. You have no control over what happens around you or the people and situations in your life. You do have control of what you think and how you feel about what you are thinking. If you are feeling stressed or anxious, take a few deep breaths then pause and think about someone or something that you love.
8. Check your alcohol consumption and quit smoking or vaping. Smoking (including vaping) and excessive alcohol consumption can suppress your immune system. Quitting smoking, vaping, and drinking alcohol in moderation can significantly improve your immune response.

Boosting your immune system does not happen overnight, but adopting these habits can strengthen your body’s defenses over time. Remember, balance is key, and it is always best to consult with your healthcare providers before making significant changes to your lifestyle or taking new supplements, especially if you have underlying health conditions. Stay healthy and protect your body’s natural defense system with these holistic approaches. Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic and wellness lifestyle care. Dr. Wendy Henrichs is a Board-Certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is at 1 E. Courtney Street in Rhinelander. For more information, call 715-362- 4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook