cellular functions of both innate and adaptive immunity, promotes a healthy intestinal lining, and protects against oxidative stress and infl ammation. The human body cannot make vitamin C on its own, you can only get it from food, so it’s important to consume vitamin C rich foods. Additionally, a diet low in vitamin C is probably full of infl ammatory foods. This creates a compounding effect of high infl ammation and little nutritive support for your immune system. However, this is only one small piece of a very large and complicated puzzle. Your level of previ- ous and current toxin exposure, the health of your liver and detoxifi cation pathways, how much or how little you move, the balance of your gut microbiota, the health of your gut, and every food choice you make will either support or impede the function of your immune system. If your food and environment are working against your immune system, no wonder it can get confused!


Strengthen Your Immune System It’s time to turn the tides and support


your body. Here are eight steps you can take to strengthen your immune system while getting it out of overdrive.


1. Know your current food allergens and sensitivities. You can do that with an elimination diet as well as ordering a food allergy panel to see what your body is currently reacting to. Once you know your sensitivities, remove those foods for at least 6 weeks.


2. Eliminate infl ammatory foods such as sugars, refi ned fl ours, processed foods, artifi cial fl avors, refi ned oils, trans fats and fried foods. Choose minimally processed foods when possible with few ingredients and no preservatives.


3. Load your plate with organic vegetables and fruits to increase your fi ber, vitamin C and other antioxidants. Vitamin C rich foods include dark leafy greens, citrus fruits, winter squash, red peppers, ber- ries, broccoli and caulifl ower.


4. Consume foods high in omega-3 fatty acids such as wild caught fi sh, walnuts, chia seeds and fl ax seeds.


5. Incorporate fermented foods such as kefi r, kimchi, traditional pickling, yogurt, and tempeh to rebalance your microbiota.


6. Support your liver by reducing as many toxins in your environment as you can and doing a safe liver cleanse like my 21-Day Holistic Detox.


7. Find fun, purposeful movement. Whether walking, going to a spin class, dancing or lifting weights all movement in moderation will help stimulate your immune system in a positive way.


8. Manage your stress.


Chronic stress, including psychologi- cal, can lead to infl ammation, leaky gut and immune compromise.


Embodiment Therapeutic Massage & Energy Healing Tierney McCarver, LMT


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Pranic Healing Positional Release Therapy


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To Schedule an Appointment: please call,text, or email 928.848.7471


tierneymccarver@gmail.com www.embodimenttherapeuticmassage.com


Knowing your immune triggers,


cleaning up your food and environment, and managing stress will set you on the course to a better, stronger, more resilient immune system.


Stephanie Walsh, MNT, CEPC, CPT is a Master Nutri- tion Therapist, Board Certi- fi ed in Holistic Nutrition®, Certifi ed Eating Psychology Coach and Personal Trainer.


Her work with clients focuses on the indi- vidual as a whole - considering your diet is just one small piece of the puzzle. Her holistic approach considers your stress- ors, sleep quality, digestive complaints, food choices, activity level, readiness for change, social support and much more in order to help you optimize your health and wellbeing for the long term. Contact Stephanie at 207.730.2208 or email her: swalsh@theholistichealthapproach.com. See ad on page 10.


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