Author Archives: drmonica

Immune Boosting Tips


With the Fall season fast approaching and new viruses floating around, it is important to keep our immune systems strong. Eating healthy and unprocessed foods is key to keeping your immune system at an optimal level. There are certain foods that can help to prevent getting a cold or flu. Here are some immune boosting tips:

  1. Avoid sugar. Sugar can preoccupy the immune system, suppress your white blood cells and change your normal flora. This leads to the body being weakened against viruses and bacteria and more susceptible to the virus leading to the common cold or flu.
  2. Kale: Kale, along with other leafy green vegetables, contains vitamins A, C, and B-vitamins. Vitamin A and C help boost the white blood cells in your body and the B-vitamins help us cope with stress. Stress can make your body susceptible to illness.
  3. Citrus fruit: Citrus is high in vitamin C which helps to increase the production of white blood cells which are key to fighting infections. Red Bell Peppers also contain vitamin C to maintain healthy skin, which is the frontline defense for colds and flu’s.
  4. Broccoli: Jam packed with vitamins A, C, and E as well as antioxidants to help combat illness.
  5. Garlic: Garlic has immune boosting properties due to sulphur containing compounds like allicin. These compounds are antimicrobial and antiviral and aid in the immune system’s defense.
  6. Ginger: Ginger contains antimicrobial and antiviral properties and can actually prevent a cold or flu virus from taking hold in the first place.
  7. Nuts and Green Tea: Nuts contain Vitamin E which is also called tocopherol is high in antioxidants and helps fight off infections. EGCG is also an antioxidant and is found in green tea.
  8. Tumeric: This is an herb from India that has anti-inflammatory and antimicrobial benefits.
  9. Drink plenty of water: drinking enough water helps your body to flush out toxins from the body and reduce down time if you get the cold or a flu.
  10. Vitamin D: although Vitamin D is not a food, it is important to have your levels checked and supplement if necessary. Vitamin D helps your body to absorb calcium, as well as strengthening your immune system.


Our bodies are made up of 70% water and drinking plenty of it is essential for our survival.  Water helps with proper digestion and absorption of food, regulates our body temperature and blood circulation. It carries nutrients and oxygen to our cells and is necessary for our kidneys to remove toxins and wastes. Problems that can occur when we do not have enough water in our system include: exhaustion, constipation, asthma, headaches, diabetes, heartburn, angina, hypertension, joint and muscle pain, immune diseases, and depression.

It is imperative for people who take prescription and over the counter medications, as these can be toxic for the body. Water can help to flush these toxins out of our system via the kidneys. Another important benefit of drinking enough water is that it can help with fat metabolism. If the kidneys are not able to flush out toxins, then the load is given to the liver, which assists in fat metabolism. When the liver takes over the kidneys’ job, we metabolize less fat and, therefore, cannot get rid of fat from our “problem areas!”

So how much water should we drink daily? It is advised that a person drink about half their body weight in ounces daily. For example, someone who weighs 150 pounds should drink 75 ounces of water a day. It is also important that we choose water that is from a natural source. This means that it should be from an underground source that flows naturally to the surface of the earth, better known as spring water. Spring water will also be rich in minerals, which helps to improve bodily functions, especially adrenal gland function. The adrenal glands sit on top of the kidneys and are responsible for helping us deal with daily stressors and the flight or flight response. Lack of minerals can also lead to insulin resistance, migraines, high blood pressure, and irregular heart beats.

Other sources of quality water include: well water and mineral water. Well water comes from a hole made in the ground and uses a pump to bring the water up. Mineral water can be artesian or spring water from an underground source, and can have 250 parts per million (ppm) of dissolved solids, including minerals and trace elements. Artesian water comes from a natural source, but it is purified and bottled off-site. Tap water, reverse osmosis/purified water, and distilled water are examples of water that does not have the same health benefits as natural spring water.

It is also significant to watch what you drink your water out of. Plastic bottles contain phthalates or BPA (bisphenol A), which are endocrine disruptors, meaning they are linked to hormone imbalance. It is ideal to drink water from a glass bottle or have a water system with a glass tank so that the phthalates do not leak into your water.