How I'm Optimizing My Immune System Right Now | Esther Blum

How I’m Optimizing My Immune System Right Now

Education to Empowerment with Esther Blum, Integrative Dietitian and High Performance Coach

I want to share with you my top tips for keeping your immune system healthy so you can fend off whatever is coming your way and have total peace of mind around your ability to fight off infections, viruses, and pathogens. We must never forget the absolute intelligence and wisdom of our bodies and our immune system.

Here’s what my family and I are rocking right now to keep us healthy:

Bone Broth

Research at the University of Nebraska has shown that the amino acids produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. Also, research proves it can also boost the immune system and heal disorders like allergies, asthma and arthritis.

And since 70% of your lymph nodes line your intestinal tract, if you have a healthy guy, you’ll have a healthy immune system. You can click here to see the recipe I use or watch me make it on the Dr. Oz show (skip to minute 1:20).

Vitamin D

There is clinical research to show that vitamin D is even more effective than a flu shot. You can quickly combat and overcome the flu by taking 50,000 IU of vitamin D for three days with complete resolution of symptoms.

If you live in a warm climate, sit in the sun without sunscreen or sunglasses for 30-60 minutes to reap the greatest benefits of vitamin D. Here’s the brand I currently use for myself and my family.

Vitamin C

Vitamin C fights respiratory infections and supports immune function, but here’s the catch: when you have a systemic infection, your body’s need for vitamin C increases. So take 1000  mg every hour if you are having cold/flu symptoms. For daily prevention I take 1000-2000 mg every day.


Zinc kills bacteria by starving them of the essential metal manganese. Zinc is nature’s anti-microbial and also enhances white blood cell production so we can fight infection. For a flu virus you can take 30mg three times per hay with food to prevent nausea and for maintenance take 30mg per day.

Olive Leaf Extract

Olive leaf extract is antiviral, antibacterial, kills off the herpes virus, and enables your white blood cell function to protect your body against cold and flu. At the first sign of a cold I take three capsules three times per day to strengthen my immune system. Otherwise, during the winter months I take three capsules per day as a preventative maintenance. Here’s what I take every day during cold and flu season.

Diet-wise, getting a protein-rich diet and plant-based starches like sweet potatoes and dark green leafy vegetables will support healthy immune function. Fasting is also extremely beneficial when you are sick to starve any pathogens in your body. Hot baths and infrared saunas will also help support immune function.

Live Gorgeously,

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