How to boost your immune system

There is no better time than right now to make sure you have all you need to fight viral infections.

There are many ways of boosting your immune system and feel stronger and healthier. Since you are most likely staying at home to prevent being infected by the COVID-19, take this as an opportunity to review your health plan and get it into action.

We all are worried about what is going on with this pandemic. But stress is one main cause of decreased immune resistance. That is why we advise you to simply follow the government recommendations and make sure you are protecting yourself and your family. This way you worry a lot less and get into pleasant family activities at home.

A great way to get healthy is to keep active. Exercise: you have time now to train, to dance, to play with your kids. Put on an exercise video and do it with the whole family. That can be a lot of fun.

You can also get into a more quiet type of activity, like yoga, meditation or deep breathing exercises.

It all helps keep your body in better balance.

Moderate your alcohol intake as this has a tendency to dehydrate your body and tamper your immune system. Make sure you drink plenty of water. You can add some lime or lemon or mint to give it better taste. If you prefer a hot drink, green tea can do the trick. Stay away from sugary beverages.

Eat plenty of fruits and vegetables. Avoid refined carbs like white bread and obviously stay away from desserts, candy, cookies or ice cream.

Get enough sleep. Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system. Try to sleep for 7–8 hours and avoid having an all-nighter.

We would recommend for you to get your spine adjusted to help your immune system since chiropractic care has been showing improving immune competence.

One of the most important studies showing the positive effect chiropractic care can have on the immune system and general health was performed by Ronald Pero, Ph.D., chief of cancer prevention research at New York’s preventive Medicine Institute and professor of medicine at New York University.

Dr. Pero measured the immune systems of people under chiropractic care as compared to those in the general population and those with cancer and other serious diseases. In his initial three-year study of 107 individuals who had been under chiropractic care for five years or more, the chiropractic patients were found to have a 200% greater immune competence than people who had not received chiropractic care, and 400% greater immune competence than people with cancer and other serious diseases. The immune system superiority of those under chiropractic care did not diminish with age.

Dr. Pero stated: “When applied in a clinical framework, I have never seen a group other than this chiropractic group to experience a 200% increase over the normal patients. This is why it is so dramatically important. We have never seen such a positive improvement in a group.” (1)

Until we are able to get back to our normal activities and help you boost your immune system by adjusting your spine, here is some advice.

We recommend ginger and turmeric since these ingredients have powerful anti-inflammatory properties, which could help decrease pain and protect against disease.

Some of these foods have shown to help decrease inflammation; eat lots of them:
▪ High-fat fruits: avocados and olives
▪ Vegetables: broccoli, Brussels sprouts, cabbage, cauliflower etc,
▪ Fruits: Especially deeply-coloured berries like grapes and cherries
▪ Healthy fats: olive oil and coconut oil
▪ Fatty fish: sardines, herring, mackerel, and anchovies
▪ Nuts: almonds and other nuts
▪ Peppers: bell peppers and chili peppers
▪ Spices: turmeric, cinnamon

If you suffer from an acute type of pain in your back or neck, we recommend applying 10 minutes of ice to the area. Make sure you always have a cloth between the skin and the ice and do not keep it for more than 10 minutes. You can do this four times a day.

Stay happy, stay positive, play as much as you can and we are looking forward to be able to accompany you again soon in a better way to health.

1. Pero R. “Medical Researcher Excited by CBSRF Project Results”. The Chiropractic Journal,
August 1989; 32

By Sandra Genest-Boudreau | Christophe O. Alves

Sandra Genest-Boudreau is French-Canadian, who graduated from the Canadian Memorial Chiropractic College in 1990 before coming to the Algarve in 2002. She is passionate about adjusting all her patients, particularly children. Christophe Alves graduated from the Anglo-European College of Chiropractic (AECC) UK, and has a special interest in Sport Chiropractic. Algarve Quiroprática clinic: EN125 in Pêra | 282 312 853 | 969 397 375
Licença da ERS n.º 17485/2019 de 11-06-2019