If you feel like you are constantly getting sick or are noticing that many others around you are coming down with a cold, you might want to think about ways to boost your immune system naturally. Below are some home remedies as well as an immune support breakfast recipe that you may find useful.

Start with the basics:

• Eat a whole foods diet rich in dark fruits and vegetables: they not only provide vitamins and minerals needed for immune function, but also have natural antiviral and antioxidant properties
• Get plenty of sleep: your body heals best while you rest
• Regular exercise: has been shown to boost immune function
• Drink plenty of water: to stay hydrated and thin secretions
• Limit alcohol, caffeine and sugar: as they can hamper immune function
• De-stress: stress significantly decreases immune system function, so find something that allows you to relax and be an outlet for stress

If you need a little extra help:

• Multivitamin: I find that a high-quality multivitamin can go a long way in terms of health maintenance
• Vitamin C: antioxidants can be helpful at the beginning of a cold
• Vitamin D: plays a role in immune function - vitamin D levels should be checked regularly, since they can accumulate in the body
• Echinacea: useful at the first signs of impending cold
• Zinc lozenges: may help slow cold virus progression, but do not use for more than 3 weeks at a time and avoid zinc nasal sprays
• Other natural remedies may be indicated on an individual basis; contact your provider for more information

For an immune-boosting start to your day, try the Bastyr Clinic's Immune Support Breakfast recipe, or make a variation of it:

Ingredients:

• 4 cups rolled grains (adjust as necessary: 2 cups rolled oats and 2 cups other rolled grains; i.e. rye, barley, and/or rolled rice flakes.)
• 2 cups oat bran
• 1/2 cup fresh/dried fruit/seeds
• Raisins, dates, blueberries, etc. (unsulphured only)
• 1 cup sunflower seeds and/or pumpkin seeds (can be ground)
• 1 cup nuts (walnuts, almonds, etc)
• 1 cup soy lecithin granules
• 1 cup ground flax seed
• 1 cup milk thistle seeds (silybum marianum)
• 1/2 cup chia seeds (optional)
• Spices: Try coriander, fennel and/or turmeric. Experiment with ginger, cinnamon and other herbs/spices.)

Directions:

1. Grind flax seeds and milk thistle seeds (available at health food stores) in a coffee grinder or blender
   
2. Combine all ingredients and keep in refrigerator
   
3. Soak desired amount with water, nut milk, rice milk, apple juice or other fluid of your choice for 30 minutes or longer (overnight) before eating
   
4. Enjoy