Incorporating 5 Essentials™
Get a chiropractic exam. The nervous system and immune system are interconnected.4 Chiropractic care and adjustments work to remove inflammation and interference in the nervous system, allowing better communication and activation of the immune system.(4,5)
Include cruciferous veggies in your diet, such as broccoli, kale, and cabbage.(6) Cruciferous veggies contain a compound called indole-3-carbinol which (when broken down through chewing and digestion) produces a substance called DIM.7 DIM has both immune-boosting and cancer-fighting properties.(8,9)
Flavor your meals with herbs and spices like turmeric, garlic, and ginger. These spices contain compounds that have both immune-boosting and cancer fighting properties.(10,11,12,13,14)
Avoid added sugars. Instead, use stevia or xylitol. Sugar binds to proteins through a process called glycation.(15) During glycation, harmful compounds known as AGEs are produced, which hinder the immune response.(16,17)
Consume foods rich in vitamin C, such as oranges, bell peppers, and strawberries.(18) Vitamin C supports the barrier function against harmful bacteria, and helps to both prevent and treat infections.(19)
Eat fermented foods like kimchi, sauerkraut, and no-sugar-added organic yogurt.(20) These foods contain probiotics, which are healthy bacteria that colonize the gut and help fight off infections.(21)
Increase your consumption of omega-3 fatty acids from cold-water, wild-caught fish, grass-fed meats, raw walnuts, flaxseeds, and hemp and chia seeds.(22) Omega-3 fatty acids enhance the production of antibodies, which are proteins produced by our body that destroy foreign invaders.(23) This, in turn, strengthens immune response.(24)
Get 7 - 9 hours of quality sleep per night.(25) Sleep is the body’s restorative process where we heal.(26) Cytokines, which are proteins that create an immune response to infection and inflammation, are produced and released during sleep.(27,28) In turn, the lack of sleep decreases the production of cytokines, lowering immune response.(29)
Learn to manage stress. Stress decreases the number of lymphocytes, or cells that fight infection, in the body.(30) This results in a decrease in the immune system’s capability to fight off toxins.(30)
Oxygen & Exercise
Exercise consistently. Practice a lifestyle of moderate-intensity exercises such as jogging, swimming, and biking.(31) Strive to exercise for about 30 minutes, 3-4 times per week.(32) Moderate exercise can boost the immune system to reduce one’s susceptibility to illness.(33)
Avoid smoking. Cigarette smoke contains thousands of chemicals that decrease the immune system’s ability to fight infections.(34,35)
Consume alcohol in moderation. Too much alcohol can weaken the immune system, increasing the risk of developing an infection.(36,37)
Minimize exposure to environmental toxins like mercury, polychlorinated biphenyls (PCBs), and bisphenol A (BPA). These toxins compromise the immune system and lead to increased development of diseases.(38)
If you have any concerns about your immune system, please consult with your healthcare practitioner about performing the proper blood tests.
Talk to your healthcare practitioner about including these and/or any other supplements in your dietary practices.
Immune Support Supplement Recommendations
Garlic + Parsley Oil Blend
Curcumin C3® with BioPerine®
Instructions for Use
1 capsule daily with a meal
1 capsule daily with a meal
1 softgel daily with a meal
1 softgel daily
2 capsules daily with a meal
Multivitamin (Men's or Women's)
Vitamin D3 + Probiotics
B-Complex with Delayed Release
Instructions for Use
1 capsule twice daily with food
1 capsule daily with food
1 capsule daily
2 softgels - 1 -2 times daily with food
4 capsules daily with food
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. Overview of the Immune System. National Institute of Allergy and Infectious Diseases. https://www.niaid.nih.gov/research/immune-system-overview. Updated December 30, 2013. Accessed August 20, 2019.
2. Immune System. kidshealth.org. https://kidshealth.org/en/parents/immune.html. Accessed August 20, 2019.
3. Fletcher J. How to stay healthy with a weak immune system. medicalnewstoday.com. https://www.medicalnewstoday.com/articles/324930.php. Updated April 10, 2019. Accessed August 20, 2019.
4. How can Chiropractic care effect the immune system? allamericanhealthcare.net. https://allamericanhealthcare.net/how-can-chiropractic-care-effect-the-immune-system/. Accessed August 20, 2019.
5. Roy RA, Boucher JP, Comtois AS, et al. Inflammatory response following a short-term course of chiropractic treatment in subjects with and without chronic low back pain. J Chiropr Med. 2010;9(3):107-114. doi: 10.1016/j.jcm.2010.06.002.
6. Cruciferous vegetable. cancer.gov. https://www.cancer.gov/Common/PopUps/popDefinition.aspx?id=CDR0000044963&version=Patient&language=English. Accessed August 20, 2019.
7. Wong C. The Health Benefits of Diindolylmethane. verywellhealth.com. https://www.verywellhealth.com/health-benefits-of-diindolylmethane-89447. Updated February 10, 2019. Accessed August 20, 2019.
8. Yang S. Compound in broccoli has immune-boosting properties, finds new study. UC Berkeley News. https://www.berkeley.edu/news/media/releases/2007/08/20_broccoli.shtml. Published August 20, 2007. Accessed August 20, 2019.
9. Xue L, Pestka JJ, Li M, Firestone GL, Bjeldanes LF, et al. 3,3’-Diindolylmethane Stimulates Murine Immune Function In Vitro and In Vivo. J Nutr Biochem. 2008;19(5):336-344. doi: 10.1016/j.jnutbio.2007.05.004.
10. Jagetia GC, Aggarwal BB, et al. “Spicing Up” of the Immune System by Curcumin. Journal of Clinical Immunology. 2007;27(1):19-35. doi: 10.1007/s10875-006-9066-7.
11. Wilken R, Veena MS, Wang MB, Srivatsan ES, et al. Curcumin: A review of anti-cancer properties and therapeutic activity in head and neck squamous cell carcinoma. Mol Cancer. 2011;10(12). doi: 10.1186/1476-4598-10-12.
12. Mozaffari Nejad AS, Shabani S, Bayat M, Hosseini SE, et al. Antibacterial Effect of Garlic Aqueous Extract on Staphylococcus aureus in Hamburger. Jundishapur J Microbiol. 2014;7(11):e13134. doi: 10.5812/jjm.13134.
13. Mahassni SH, Bukhari OA, et al. Beneficial effects of an aqueous ginger extract on the immune system cells and antibodies, hematology, and thyroid hormones in male smokers and non-smokers. JNIM. 2019;15(1):10-17. doi: 10.1016/j.jnim.2018.10.001.
14. Joo JH, Hong SS, Cho YR, Seo, DW, et al. 10-Gingerol inhibits proliferation and invasion of MDA-MB-231 breast cancer cells through suppression of Akt and p38MAPK activity. Oncology Reports. 2016;35(1):779-784. doi: 10.3892/or.2015.4405.
15. Kim CS, Park S, Kim J, et al. The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise. J Exerc Nutrition Biochem. 2017;21(3):55-61. doi: 10.20463/jenb.2017.0027.
16. Son S, Hwang I, Han SH, Shin JS, Shin OS, Yu JW, et al. Advanced glycation end products impair NLRP3 inflammasome–mediated innate immune responses in macrophages. J Biol Chem. 2017;292(50):20437-20448. doi: 10.1074/jbc.M117.806307.
17. Son S, Hwang I, Han SH, Shin JS, Shin OS, Yu JW, et al. Advanced glycation end products impair NLRP3 inflammasome–mediated innate immune responses in macrophages. J Biol Chem. 2017;292(50):20437-20448. doi: 10.1074/jbc.M117.806307.
18. 20 Foods That Are High in Vitamin C. healthline.com. https://www.healthline.com/nutrition/vitami. Accessed August 20, 2019.
19. Carr AC, Maggini S, et al. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. doi: 10.3390/nu9111211.
20. Marengo K. Probiotic foods: What to know. medicalnewstoday.com. https://www.medicalnewstoday.com/articles/323314.php. Updated October 11, 2018, Accessed August 20, 2019.
21. Yan F, Polk DB, et al. Probiotics and immune health. Curr Opin Gastroenterol. 2011;27(6):496-501. doi: 10.1097/MOG.0b013e32834baa4d.
22. Calder PC. n−3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American Journal of Clinical Nutrition. 2006;83(6):1505S-1519S. doi: 10.1093/ajcn/83.6.1505S.
23. Gurzell EA, Teague H, Harris M, Clinthorne J, Shaikh SR, Fenton JI, et al. DHA‐enriched fish oil targets B cell lipid microdomains and enhances ex vivo and in vivo B cell function. Journal of Leukocyte Biology. 2013;93(4):463-470. doi: 10.1189/jlb.0812394.
24. Gurzell EA, Teague H, Harris M, Clinthorne J, Shaikh SR, Fenton JI, et al. DHA‐enriched fish oil targets B cell lipid microdomains and enhances ex vivo and in vivo B cell function. Journal of Leukocyte Biology. 2013;93(4):463-470. doi: 10.1189/jlb.0812394.
25. How Much Sleep Do We Really Need? sleepfoundation.org. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need. Accessed August 20, 2019.
26. Four crucial ways that sleep helps the body to heal. chicagotribune.com. https://www.chicagotribune.com/suburbs/advertising/marketplace/ct-ss-suburbs-four-crucial-ways-that-sleep-helps-the-body-to-heal-20180112dto-story.html. Published January 16, 2018. Accessed August 20, 2019.
27. How Sleep Affects Your Immunity. sleepfoundation.org. https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity. Accessed August 20, 2019.
28. Olson EJ. Lack of sleep: Can it make you sick? mayoclinic.org. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757. Published November 28, 2018. Accessed August 20, 2019.
29. How Sleep Affects Your Immunity. sleepfoundation.org. https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity. Accessed August 20, 2019.
30. McLeod S. Stress, Illness and the Immune System. https://www.simplypsychology.org/stress-immune.html. Updated 2010. Accessed August 20, 2019.
31. Bumgardner W. Moderate-Intensity Level Exercises. verywellfit.com. https://www.verywellfit.com/what-is-moderate-intensity-exercise-3435400. Updated August 18, 2019. Published August 20, 2019.
32. Exercise and the Common Cold. WebMD. https://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold#1. Accessed August 20, 2019.
33. Nieman DC, Henson DA, Austin MD, Sha W, et al. Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine. 2011;45(12):987-992. https://bjsm.bmj.com/content/45/12/987. Published November 1, 2010. Accessed August 20, 2019.
34. Health Effects. smokefree.gov. https://smokefree.gov/quit-smoking/why-you-should-quit/health-effects. Accessed August 20, 2019.
35. Qui F, Liang CL, Liu H, Zeng YQ, Hou S, Huang S, Lai X, Dai Z, et al. Impacts of cigarette smoking on immune responsiveness: Up and down or upside down? Oncotarget. 2017;8(1):268-284. doi: 10.18632/oncotarget.13613.
36. Alcohol and the Immune System. nih.gov. https://pubs.niaaa.nih.gov/publications/10report/chap04b.pdf. Accessed August 20, 2019.
37. 6 Surprising Ways Alcohol Affects Your Health – Not Just Your Liver. clevelandclinic.org. https://health.clevelandclinic.org/6-surprising-ways-alcohol-affects-health-not-just-liver/. Published July 1, 2016. Accessed August 20, 2019.
38. The Capacity of Toxic Agents to Compromise the Immune System (Biologic Markers of Immunosuppression). NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK235670/. Accessed August 20, 2019.
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.