Strengthen Your Immune System – Chiropractic Care & Key Health Strategies
It may come as no surprise to you that in the age of the coronavirus, and with winter right around the
corner, many people are looking for a serious immune system boost. This doesn’t need to be difficult or
complicated! Keep your immune system supported by implementing a few, or all, of the key health
strategies listed below:
1. Upper Cervical Chiropractic Care (NUCCA)
Upper cervical chiropractic care can not only prevent you from getting sick in the future, but it can also
help you heal faster when you do get sick. Upper cervical chiropractic care has a direct effect on the
central nervous system, and these effects are also seen in the immune system. Your brain can more
efficiently send signals to the body to produce antibodies, aiding in fighting off illness before it sets in.
Individuals that receive chiropractic adjustments for 3 months or more are shown to have significant
improvement in their ability to prevent illness compared to those who do not receive the same care.
2. Proper Nutrition
As you might have suspected, nutrition may be the simplest, most vital component in maintaining and
gaining a healthy immune system. This makes all the difference in the way your body fights off germs,
and plays an important role in functions like helping tissues rebuild themselves and your energy level.
Refined sugar is a serious offender to your immune system.
3. Key Vitamins
Eating whole foods packed with essential vitamins and minerals is an excellent way to strengthen your
immune system and stay healthy all season long. If you find yourself lacking in any of the following,
consider consulting with your physician and implementing a quality supplement:
 Vitamin A: Vitamin A boosts immunity, lowers your risk of infection and supports wound
healing through collagen strength. Snack on carrots, squash, sweet potatoes, dark leafy greens,
cantaloupe, liver, salmon, eggs and grass fed beef.
Supplement: When it comes to vitamin A, supplementation carries risks for most people, so
your best bet is to discuss with your doctor, and make sure you’re getting the majority of your
vitamin A from real food.

 Vitamin D: Vitamin D plays a big part in immune health and can be found in limited
quantities in raw milk, salmon and eggs, but the ideal way to optimize your levels is through
sunshine. Supplementing with vitamin D is important for immune health throughout the entire
year, but especially important during the peak of the cold and flu season. This is when vitamin D levels are at their lowest. One study found your risk of developing a severe case of COVID-
19 virtually disappears once your vitamin D level gets above 30ng/mL.

Supplement: Vitamin D3 – 1000-2000 IU daily

 Vitamin C: Vitamin C is a powerful antioxidant that can strengthen your body’s natural
defenses. Antioxidants are molecules that boost the immune system. They do so by protecting
cells from harmful molecules called free radicals. If you have low iron levels, consuming more
vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron
levels. Iron is also essential in keeping your immune system strong. Some of the most vitamin

C-rich foods include citrus fruits, from tangerines to limes, along with leafy greens, bell peppers
and broccoli. Berries are another great source, and they all provide this and other potent
antioxidants, which support your immune response and help to rebuild collagen.

Supplement: Vitamin C – 75-90mg daily

 Vitamin K: Vitamin K1 is important for healthy blood clotting and bone health. It is abundant
in dark leafy green vegetables. The majority of the population is deficient. Vitamin K and
vitamin D work together to support your cardiovascular health, your bone health, and your
immune system among many other functions. Vitamin K can’t perform its actions without
enough vitamin D. You need both, and in the proper amounts.

 Vitamin K2 refers to a collection of bacterial menaquinones (MKs) that are found in a variety
of different foods, mainly animal foods and fermented foods.

 Important Note: One group of people who shouldn’t supplement with K2 are those taking
warfarin, which is a drug that prevents clotting by creating a Vitamin K deficiency in the blood.

Supplement: Vitamin K2: 180 mcg daily

• Zinc: Zinc is crucial for healthy immune function, like vitamin D, it helps regulate your
immune function. Important for collagen production, zinc is another protective antioxidant that
helps create and activate your immune system’s white blood cells. It is essential in the process
of wound healing. Zinc-containing foods include red meat (bison and lamb), chicken, spinach,
nuts and pumpkin seeds.

Supplement: Zinc: 8-11mg daily or Zinc Picolinate – 30mg daily

4. Immunity Boosters (B Vitamins):
When it comes to b vitamins, think b = “boost”! B vitamins play a vital role in maintaining good health
and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your
energy levels, brain function, and cell metabolism.
Supplement: A Quality Vitamin B Complex

For questions or comments contact:
Dr. Fred Dietzen
Evoke Spinal Care
140 Gregory Lane, Suite 195
Pleasant Hill, CA 94523
(925) 523-1022

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