From my fifteen years of experience as a caregiver for both my parents, I have learned countless valuable lessons about the ways in which the body combats diseases, and the various ways you can improve your own immune system. The real fact is, there is no way to control what takes place in life; however, being positive and proactive in regards to health has kept my parents productive and alert, even into their nineties. I feel compelled to share our experiences with others in the hopes that it will motivate them to maintain their health longer and recover quickly from any illnesses that come their way.

These steps are simple and can be used as healthy habits for your entire life: Eat healthy. You hear this as often as you do because it is good advice. Your best bet for eating right is having a diet rich in green vegetables (like broccoli), seeds, nuts, low-mercury fish (like salmon), sardines, light-chunk-tuna (avoid Albacore), lots of fruits and high protein foods. For flu season, eat lots of dark berries (like raspberries and blueberries) since these help your immune system to combat bacteria and viruses. Consume foods with live cultures. One of the best options for foods containing live cultures is yogurt, or sauerkraut.

Both of these contain cultures that provide healthy bacteria. Healthy bacteria’s promote digestion and provide the body with an increased ability to absorb nutrients from foods and vitamins. Research online to find a comprehensive list of foods that contain live cultures. Increased number of nutrients absorbed by the blood stream equals increased performance of the immune system. Get regular exercise, at least a half hour each day.

Exercise at your own pace will help to reduce stress, which is good for the immune system. This not only builds muscles and helps your blood circulation, but it also hydrates your body with fluids which helps to rid your body of impurities naturally. The amount of sleep you need will vary significantly from others. Martha Stewart gets by with only 4 to 5 hours of sleep, and manages to run a successful enterprise.

Elderly people also seem to have less need for deep sleep, though they may make a habit of napping on occasion. Your body is good at communicating with you about whether the amount of sleep you’ve gotten is acceptable, based on how you feel upon waking. If you wake up feeling tired and lethargic, you likely require more rest.

On the other hand, when you wake up feeling refreshed, this indicates that your body has had sufficient time to repair cells and process nutrients, and your immune system is operating at its best. This is the greatest information anyone can share with you. My mother consistently brings joy and thanks, along with serenity and energy, to all scenarios. She will attest that being genuine and hopeful in both mind and spirit bring wonderful results in all situations. At the age of eighty-seven, she fought colon cancer, went through twenty-seven radiation treatments, and after five years was still cancer free. Being surrounded by family and friends that truly care for you can help to reduce the stress that can be induced by feelings of helplessness.

Being open with our feelings, having a sense of purpose and knowing that you have inner-strength all equip us with a healthy perspective to battle illnesses. Reducing your level of stress promotes the health of the immune system and helps it to function at its best. While these steps are not the perfect answer for everything, I have witnessed them work multiple times.

I have watched my aging loved ones, close friends, and my own children follow these steps and go beyond surviving, to thriving. My parents followed these guidelines consistently and passed them on to their loved ones, with high hopes and with outstanding results. It’s with these same intentions in mind that I continue to pass down these steps to improve your immune system.