Eat immune boosting foods Examples include:• Onions and garlic• Berries • Citrus • Mushrooms• Ginger • Fire Cider • Bone Broth • Turmeric • Coconut Oil • Greens • Wild salmon

Exercise Do what feels good to you – just get moving!• Walk• Yoga• Bike• Run• Play a sport you enjoy• Hike

Sleep 6-8 hours dailyTo facilitate healthy sleep:• Make sure it’s dark in the room.• Turn off all devices at least

an hour before bed.• Avoid sugary foods and caffeine

in the afternoon and evening.• Sleep in a cool room.• Create a consistent bedtime.• Practice relaxing bedtime rituals -

meditation, reading, aromatherapy, baths, etc.

Support your digestive healthTips to help your microbiome flourish:• Consume soluble and insoluble fibre• Drink water• Eat fermented foods (sauerkraut,

pickles, dairy-free yogurt/kefir, etc.)• Eat prebiotic foods (jerusalem

artichoke, garlic, onions, leeks, dandelion greens, etc.)

• Don’t overuse antibiotics• Chew your food well• Use digestive bitters

alongside meals• Reduce or eliminate refined sugars

Get Vitamin D• Spend 10-15 minutes in the

sunshine during non-peak hours• Supplement with Vitamin D daily

Reduce and Process StressYou can process stress though:• Meditation• Taking deep breaths• Spending time in nature• Writing or journaling• Talking with loved ones• Gentle exercise• Creating a calm work and

home environment

Immune-Boosting Dos and Don’ts

P 416-895-7335 / E info@joshgitalis.com / @JoshGitalis / joshgitalis.com

Add these healthy habits into your day to keep your immune system strong and supportive.

DON’T:Eat sugar or white flour Consume processed foodsEat GMOsStress outSit around inside all day, every day