Increasing Immunity – Tips to Boost Your Immune System


*This information is not intended as personal medical advice.

Our immune system is extremely important.

Many of my clients have questions about their immune system currently.  

And unfortunately, it is being emphasized now due to the attention of recent world health events and the Coronavirius. 

And while most people contact me to lose weight, drop body fat, look and feel better, overall health is always my main goal.

Now is a great time to have a strong immune system.

However, is there really ever a bad time to have a strong immune system?

Also, what can we do to improve our immune system now and for the long term?


The definition of The Immune System is a host defense system comprising many biological structures and processes within an organism that protects against disease.

Each day, we’re exposed to billions of bacteria and hundreds if not thousands of viruses. 

How do we manage ourselves from getting sick and diseased?

The thought of living in an isolation bubble is not practical or psychologically healthy.

It’s a good thing that most of us were born with a properly functioning immune system.Looking to improve your health, fitness and length of life? ↠Join me: Private Fitness & Fat Loss Consultation w/ Dr. Derek Alessi


Improving Immune System: 

The first way to improve your immune system is to not damage it. Often times, we make lifestyle choices that compromise our immune system and allow us to be more susceptible to sickness and disease. Harvard Medical School recommends the following: 

Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in certain fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.

Simple & Complex Carbs: Carbohydrates are single and double sugars. And for all of the reason I typically instruct people to limit there consumption of single and double sugars:

  • Body fat gain
  • Increase Insulin
  • Diabetes risk
  • Heart attack/disease risk
  • Dementia/Alzheimer’s disease risk
  • Vessel wall damage
  • Lack of energy
  • Poor body image and self esteem

It also increases cellular inflammation and compromises the immune system. According to WebMDEating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks. Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Furthermore, according to Monica Reinagel, MS, LD/N, CNS “When you eat a big dose of sugar like a bottle of Coke or a candy bar,”,  “you temporarily tamp down your immune system’s ability to respond to challenges. The effect lasts for several hours, so if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage.”  The same hold true for alcohols and double sugars (carbs) as well. 

  • Bread
  • Cereal
  • Pasta
  • Pizza
  • Rice
  • Beer/Wine/Spirits

Not a one-size fits all approach to fitness & diet: Lose weight, drop body fat improve your fitness, strengthen your health and extended the quality of your life. ↠Join me: Private Fitness & Fat Loss Consultation w/ Dr. Derek Alessi


Exercise Helps your immune system get stronger and fight: 

Stronger and healthier cells have greater chances of fighting of bacteria and viruses. 

The main reason is because they have stronger cell membranes, and great efficiency of oxygen consumption. 

That is also the reason why when your are healthier you feel more energy. But the benefits go beyond that.  Exercise also promotes resiliency of the immune system as a natural defense against foreign invaders. 

According to Medlineplus.gov:

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’simmune system cells that fight disease 

For most of my clients I recommend that they exercise three times per week.  Some exercise more.  Also, we design their exercise program to be appropriate for their workout level and to take into account orthopedic limitations. 

If you’d like me to help you figure this out once and for all and discuss your goals personally: ↠Click Here for a Private Fitness & Fat Loss Consultation


Omega Fats can help: I teach my clients at Omega 3 fat are very protective of your immune system. They will strengthen your cellular membrane, increase oxygenation and work as an anti-oxidant to decrease free radical harm to the cells inside your body. They will also improve the health of your heart and circulatory system, your brain and cognitive system and improve energy. They can also aid in weight management by helping to decrease blood sugar and reducing insulin. However, they will not work by themselves. You still want to make sure that you are following the right diet that limits and avoids harmful products.  Good sources of Omega 3 fats include:

  • Cold pressed Macadamia Nut Oil
  • Olive oil
  • Avocado oil
  • Molecularly distilled cold pressed Fish oil

 Looking to improve your health, fitness and length of life? ↠Join me: Private Fitness & Fat Loss Consultation w/ Dr. Derek Alessi


What does all this mean? 

Improving your immune system is important – just as preventing diabetes, heart disease, cancer and dementia is important as well. And the strategy I would use is the same one that would benefit all of the health conditions above as well has help us look better, feel better and move better too. The first step is to limit and avoid doing damage with poor food/lifestyle choice. At the same time, improve the strengthen and well-being of your cells, body and systems with the right kind of consistent and productive exercise. My strategy for most clients?

  1. Design the right kind of exercise program for any limitations and current level
  2. Exercise – with both strength training and cardiovascular training at least three times per week under supervision.
  3. Limit and avoid foods/beverages that weaken and unhinge our immune system as well as cause cellular inflammation within our body.
  4. Include the right kinds of foods and supplements including Omega 3 fats each day
  5. Be accountable and track consistency to make sure improvement is occurring and manage progress.

If you want to lose weight, drop body fat, reduce or eliminate medications and rehabs and work around injuries – Now is the time:

  1. Evaluate a starting point
  2. Determine injuries, limitations and level
  3. Design a BLUEPRINT (diet & exercise)
  4. Practice consistency
  5. Track Progress

Learn More for lasting success

This IS the best time of year for adults to get into shape – not January resolutions

My Clients: They range in age from 8-94 years old, however the majority are (40-75 years old).

Many work full-time, are busy & have tried many things (health clubs, diets, trainers, home equipment) to lose weight & get healthy – with little progress and no lasting results. Most want to drop fat, improve health & get fit with lasting success. This year can be your best year ever – if you do the right things! It’s not about:

  • Starving
  • Health clubs
  • Counting calories
  • Home fitness equipment

It is about:

  • Intelligently planing the right exercise
  • Eating Nutritious foods
  • Accountability with consistency

Now it’s your turn & I’ll help….

  • Fitness Recommendations & ​Diet Recommendations
  • Pain management & reduction
  • Medication reduction and/or elimination
  • Mobility Improvement
  • Extend Quality of Life
  • Accountability to track success

Looking to improve your health, fitness and length of life?

Join Me!

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