• Eat a balanced diet every; day fruits and vegetables are a must.
• Eat all colors of the rainbow.
• Eat healthy fats like coconut oil, wild fish, avocados, nuts and seeds.
• Avoid  sugar and artificial sweeteners. Stevia is a good plant based substitute.
• Avoid fast foods, deep fried foods, processed and smoke meats.
• Eat plenty of fiber (found in fresh fruits and vegetables, beans, legumes whole grains).
• A Mediterranean or Dash Diet is good place to begin remodelling your diet.
• Quit smoking.
• Reduce alcohol and recreational drug use
• Try to exercise at least 20 – 30 minutes a day… walking is easy and  great way to start.
• Drink plenty of filtered water (1/2 your body weight in pounds is the number of ounces you should set as your target amount)  and absolutely no tap water.
• Get a filter to remove chlorine from your drinking, bath and shower and bath water.
• Wash your hands frequently.
• If you build your immune system it may not be necessary to get a flu shot, but that is your choice.
• Supplement with 3,000 IU’s of Vitamin D₃ every day
• Supplement with at least 1,000 mg of Omega 3’s every day
• Take a quality multi-vitamin/mineral everyday.
• Try to get adequate sleep…7-9 hours per night is optimal.
• Try to manage your stress immediately(stress depletes nutrients in the body).
• Do all you can to build your innate immune system; it’s your first line of defence against sickness.

As Deepak Chopra tells us: “If we don’t take care of our health today, we will be forced to take care of our sickness tomorrow.”