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Theresa Cheung. 100 Ways to Boost Your Immune System
100 Ways. to Boost Your. Immune System. Theresa Cheung
Table of Contents
INTRODUCTION. YOUR INVISIBLE ARMY
What is your immune system
Components of your immune system
How your immune system works
Meet the bugs
Bacteria and viruses
Fungi and parasites
Signs of infection
The common cold
Flu
Is it a cold or flu?
A word about bird flu
Auto-immune disorders
Allergies
Improving your immunity
Vaccination
The flu jab
Immunity enemies
Is your immune system in trouble?
Making immune-boosting diet and lifestyle choices
Boosting immunity with nutrition. 1 Go Mediterranean
2 Double take
3 Drink your lemons
4 Alkalise, alkalise, alkalise
5 A yoghurt a day
6 FOS power
7 Good coffee habits
8 Sugar shut down
9 Conquer your sweet tooth
10 Red, red wine
11 Raw power
12 Feel the burn
13 Power-packed protein
14 Go out of your whey
15 Antioxidant protection on a plate
16 A carrot a day
17 Dress for success
18 Put SEZ on your plate
19 Iron ore
20 More omega-3s
21 Maintain an energy balance
22 Eggs is easy
23 Put the kettle on
24 The magic of garlic
25 Green leafy defence
26 Brilliant berries
27 Energy-rich avocado
28 See red
29 Instant protection
30 Brighter breakfast smoothie
31 Bon appétit!
Boosting immunity with lifestyle changes. 32 Douse the night light
33 Get a full night’s sleep
34 Pick up the pace
35 Pick a fight
36 Take to the floor
37 Workout, but don’t overdo it
38 Lose the baggage
39 Work up a sweat
40 Cold shower burst
41 Take a breather
42 Rise and shine
43 Purse your lips
44 Snowball fight, anyone?
45 Take your sunglasses off
46 Keep your feet warm
47 Give your skin a brush
48 Rinse, don’t soak
49 Hide the remote
50 Get out and mingle
51 Don’t let smoke get in your eyes
52 Hold hands
53Compose yourself
54 Turn down the volume
55 Say grace
56 Change your light bulbs
57Get a new best friend
58 Zone out
59 Put your mind over matter
60 Visit your dentist
61 One-minute stress busters
62 Shake off the talcum powder
63 Battle a sick office
64 Start with your desk
65 Toss out dead leaves
66 Use your landline
67 Now wash your hands
68 Wash your hands, PLEASE!
69 A lot of flannel
70 Get down and dirty
71 Change your tea towels
72 Buy a new toothbrush
73 Wipe the table
74 Play musical chairs
75 Don’t let the bed bugs bite
76 Leave your face alone
77 Let the dust settle
Boosting immunity with supplements
78 Take out a nutritional insurance policy
79 Hit a high C and E
80 Get a complex
81 Don’t give up on echinacea
82 Sip a soothing cuppa
83Butter yourself up
84 Go mushrooming
85 Try a herbacure
86 Sniff away snuffles
87 Go hot and cold
88 DIY massage
89 Strike a pose
90 Get in harmony for your health
91 Pins and needles
Boost immunity with a fighting spirit. 92 Look on the bright side
93 Laugh out loud
94 The sex factor
95 Talk to your white blood cells
96 Write in a journal
97 Do a crossword
98 Find a quiet place
99 Surprise yourself
100 Stop and smell the flowers
Working out your immune system
Medication
When to use antibiotics
DIY home remedies for colds and flu
Fight flu with elderberry
Stay warm and rested
Gargle
Eat lightly
Drink hot liquids
Chicken soup
Take a steamy shower
Blow your nose a lot and do it in the right way
Warm saltwater for stuffy noses
Salve your nose
Savour a curry
Foot bath
Apply hot or cold packs around your congested sinuses
Extra vitamin C
Zinc lozenges
Take probiotic supplements
Hot lemon
Honey
Ginger
Don’t fly unless necessary
Take good care of yourself
INDEX
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