Immune Weakness
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga, Tai Chi/Qigong, & Meditation Therapy:
Supplements & Homeopathic:
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Fruits: apricots, melons
- Vegetables: arugula, beets, bok choy, broccoli, cabbage, carrots, collard greens, kale, romaine lettuce, spinach, turnips, watercress
- Maitake and Shiitake Mushrooms, wild mushrooms
- Garlic, green tea, turmeric
- Beans, cereal grasses, fish (especially mackerel, salmon, sardines & tuna), nuts, olive oil, seeds, whole grains
- Fermented foods (yogurt, kefir, kimchi, sour kraut, tempeh, etc)
- Plenty of water or herbal tea daily
- Bee pollen (as local as possible)
Foods to Avoid or Minimize:
- Red meat
- Excessive sugar (including honey), refined/processed foods
- Artificial additives, alcohol, excessive fat
- Can be related to food intolerance - try an elimination diet. (Most common food sensitivities for those with immune problems are chocolate, coffee, corn, dairy, eggs, oranges, peanuts, pork, strawberries, tea, tomatoes & wheat/gluten).
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Clove, cumin, frankincense, geranium, lavender, lemon, oregano, tea tree, ravensara, rosemary, thyme (along spine, bottom of feet, under arms, massage or diffuse).
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Astragalus, burdock (leaf, root & seeds), cat's claw, cayenne, cloves, echinacea, elder (berries & flowers), garlic, German chamomile, ginseng (take for 3 week periods followed by similar breaks), green tea, licorice, osha, parsley, plantain, red clover, rosemary, sage, St. John's wort, stinging nettle, thyme, turmeric, yarrow
- Try to avoid/minimize stress and get plenty of exercise and sleep.
Yoga, Tai Chi/Qigong, & Meditation Therapy:
- Yoga For When You Are SICK (20 minutes - Yoga With Adriene)
- Immunity Boosting Yoga Routine (27 minutes - Yogea Yoga)
- Guided Meditation For Health And Healing - Immune System Booster (13 minutes - The Anxiety Guy)
- Immune Boosting Guided Meditation (5 minutes - Dr. Jessica Sangiuliano, ND)
- Immune Boost Qigong (8 minutes - LingGuiQigong)
- Strengthen Your Immune System - with Qigong (10 minutes - Jenny McFadden)
Supplements & Homeopathic:
- Zinc: 25 mg daily
- Vitamin A: 50,000 IU twice daily until symptoms improve; if needed beyond 7 days, reduce dose to 25,000 IU daily (pregnant women should not exceed 5,000 IU daily).
- Vitamin C: 2,000 mg 3 times daily until symptoms improve; if needed beyond 5 days, reduce dose to 1,000 mg 3 times daily (reduce if it causes diarrhea). A different source says up to 500 mg daily but combine with a zinc supplement.
- Lactobacillus acidophilus: 1-2 billion CFUs daily
- Magnesium: As directed
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Banana-Blueberry Smoothie (GF)
- Green Smoothie (GF)
- Kiwi-Pineapple Smoothie (GF)
- Mango Pineapple Smoothie (V, GF)
- Mega-Greens Smoothie (GF)
- Pineapple Kale Smoothie (V, GF)
- Strawberry Banana Smoothie
- Super Skin Smoothie (GF)
- Adult Ramen (V, GF)
- Asian Broccoli & Rice Bowl (V, GF)
- Baked Salmon with Dill Sauce (GF)
- Black Bean Bowl (GF)
- Black Bean Soup (V, GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Chicken Marsala
- Cornmeal & Pecan Crusted Fish
- Crispy Fish
- Dumpling Soup
- Fish with Dill Breading
- Garlic Soup (V, GF)
- Healthy Scrambled Eggs (GF)
- Japanese Onion Soup (V, GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Miso Soup (V, GF)
- Pan-Fried Fish Fillets
- Quinoa Oatmeal (V)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (GF)
- Slow Cooked White Chili (V, GF)
- Spiced Lentil Soup (V, GF)
- Spicy Black Bean Soup (V, GF)
- Spinach Pasta (V)
- Turkey Mushroom Saute (GF)
- Vegetarian Chili (V, GF)
- Veggie Frittata (GF)
- White Bean & Spinach Soup (GF)
- White Bean Soup (GF)
- Asian Cabbage Salad (V, GF)
- Brown Rice Pilaf with Saffron and Ginger (V, GF)
- Caraway Brussels Sprouts (V, GF)
- Edamame Rice Bowl (V)
- Favetta & Pita Triangles (V)
- Bacon Brussels Sprouts (GF)
- Chinese Peanut Salad (V, GF)
- Hummus & Pita Triangles (V)
- Kale Salad with Sesame Dressing (V, GF)
- Pesto Vegetables (V, GF)
- Quinoa Salad (V, GF)
- Roasted Asparagus or Green Beans (V, GF)
- Sesame Green Beans (V, GF)
- Spinach & Strawberry Salad (V)
- Three Bean Salad (V, GF)