Part I:

Did you know that 80% of your immune system is located in the gut? By taking care of your digestive system, you can increase your ability to fight disease like the common cold. Your gut microflora plays an essential role in defining a strong and balanced defense system. Prime your immune system by decreasing the consumption of the following foods:

• White sugar
• Processed foods
• Pop soda
• Trans-fat (fried foods)
• Alcohol

Too much sugar can suppress the immune system. Trans fats can also weaken your white blood cells, setting you up for more infections. Having said that, you can also boost your body’s self-defense by integrating these foods in your daily diet:

• Citrus fruits (high vitamin C content)
• Garlic (antiviral, antibacterial)
• Oignon (antiviral, antibacterial)
• Ginger (antioxidant, anti-inflammatory)
• Turmeric (antioxidant, anti-inflammatory)

The gut microflora depends on prebiotics to thrive. Prebiotics are nondigestible food ingredients such as fibers. They promote the growth of beneficial bacteria in the intestines.

Include these prebiotic foods to feed your good gut bacteria:

• Garlic
• Oignon
• Sauerkraut
• Kimchi
• Kefir
• Artichoke
• Leeks
• Asparagus
• Kombucha tea

By integrating these foods in your diet during the winter season, you can strengthen your immune system and decrease your chances of catching a cold or the flu.

Other factors play an essential role as well. For example, stress management, sleep and exercise are important components of your overall health. Make sure you get plenty of rest. Stay active with indoor or outdoor activities. Take preventive measures like frequent hand washings.