Are you familiar with the old weather proverb about March, “in like a lion, out like a lamb”? Because the weather is still cold, rainy and unpredictable, it is important to maintain a strong immune system. The best news is that it’s easy (and tastes good!) to stay on top of your health.

1. Taste the Rainbow
The first step to ensuring a strong immune system is to eat a wide variety of fresh, wholesome foods packed with powerful vitamins and minerals. Vitamins A, B6, C, and E and the minerals zinc, iron, copper, and selenium are critical for maintaining strength and immunity. Make sure that your diet consists of a rainbow of fruits and vegetables to ensure that you are getting all of the necessary nutrients.

Supplementing your diet with a daily greens-based multivitamin will supplement the shortages in your eating plan, and should be an essential part of your health regime. During cold and flu season, increase your dosage of Vitamin C for added virus-fighting benefits. Should you still become sick, studies have shown that the powerful antioxidants in Vitamin C can reduce both the symptoms and duration of the flu.

2. I’ll Have Extra Garlic, Please
Certain foods can give you an extra boost and should be factored into your regular eating habits. Garlic is known for its antibacterial, antiviral and antifungal properties and can prevent infections from taking hold and spreading. A daily serving of 2 raw garlic cloves will provide you with the bulbous herb’s healthy benefits. Tip: To avoid offensive garlic breath, cut the cloves into smaller pieces and then swallow them with water or herbal tea. Follow with a sprig of parsley.

3. A Mushroom A Day
Mushrooms have been found to increase production and activity of white blood cells, improving your chances of fighting off infection. Both Shiitake and Maitake mushrooms provide the biggest immunity boost.

4. Have a Tea Party
Jump-start your immune system each morning with a fresh pot of black tea. While the healthy properties in black tea have been known for centuries, a recent Harvard University study confirmed its healing effects.

The study found that people who drank 5 cups of black tea a day for

two weeks had 10 times higher levels of the cold and virus fighting chemical interferon than those who did not drink tea. Researchers suspect that green tea has the same effect.

5. Pump It Up
Exercising for 30 to 60 minutes daily can give your immune system the extra kick that it needs. A study conducted by David Nieman at Appalachian State University found that people who walked regularly for 12 weeks had half the number of colds and sore throats as people who were less active.

Exercise is also a great way to reduce stress and its harmful effects on the immune system. It has been estimated that 90% of illness and disease is stress-related. But don’t overdo it! Too much exercise can have the opposite effect on your immune system. Exercising for more than 90 minutes a day could make you more susceptible to infection.

6. Sleep On It
Getting a good night’s sleep is essential for the immune system to recharge itself. An overly fatigued body doesn’t have the necessary strength to fight off infections. With 8 hours a night of solid sleep, your body will be ready to face a new day and ward off pesky invaders.

7. Lather Up
A strong immune system should be able to combat most viruses, but washing your hands frequently can increase your health odds even more. Use warm water and soap and avoid touching your mouth, nose and eyes to prevent the viruses from entering your system.

8. Regain Your Balance
Proper pH balance is vital to a healthy immune system. A slightly alkaline state is optimal for cell communication, while an acidic state can lead to myriad health problems, including a weakened immune system. Acid buildup both diminishes white blood cell production and lowers the quality of the white blood cells that are produced, making it easy for infections to take hold.

The most effective way to reduce acids in the body is through the foods that you eat. Reducing your intake of acidic foods (such as coffee, alcohol, sugar and most proteins) and replacing them with alkalizing foods (such as fruits and vegetables) is an excellent way to restore pH balance. Dietary supplements such as calcium, magnesium and pH balancing supplements can also aid in restoring and maintaining normal pH levels.

This year, make March come in AND go out like a lamb instead of a lion by boosting your immunity!