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  • Dr. Liz Homan

Immune System Support!

We did it! We made it to 2022! And now we are having a huge surge of COVID positive cases over the last week. I thought as we prepare to have a good and healthy year, it would be a great time to go through some immune boosting strategies with you all!

Remember that our risk of getting sick largely depends on how our immunes system is functioning. If your immune system is weak, you are more likely to “catch” whatever is floating around.

I have come up a with a list of key things that you can do to build your immune system and maintain your health!


Drinking adequate amounts of water is important for so many bodily functions! Winter is a time when we naturally drink less water, which makes proper hydration extra important!

We should be drinking between 8-10 8oz glasses of water a day. This allows for the body to flush out the toxins that we need to get rid of. But I think that striving for more than 64oz of water a day is a good thing!

An alternative to drinking water is to consume a higher amount of fruits and veggies that have high water content! You could also make a smoothie (preferably a green one) to boost your hydration as well! Check out this post that I did a while back about Gel Water! It is super beneficial in making sure you maintain proper hydration!


Sleep is when the body recovers from all our stress. Recent clinical studies have found that sleep is also crucial part of a properly functions immune system.

There are recommended amounts of sleep for all ages. It is important to note that some people require more sleep than others, but it is key to make sure you are getting enough. Here are those general recommendations for your reference:

6 month --> 14-15 hours

1-2 year old -->13-14 hours

3 year old -->12-13 hours

4 year old -->11-12 hours

5-9 year old --> 10-11 hours

10-15 year --> 9-10 hours

16+ year old --> 8 hours

Make sure to maintain as normal of a schedule as possible to continue to get the sleep that your body needs to stay healthy!

Some key things to try if you are struggling to fall asleep easily include:

  • eliminating screen time an hour before bed

  • no intense work right before bed

  • play soothing music

  • read a book


We all know what we should be eating and what we shouldn’t be eating, but that doesn’t make it any easier does it?

Make snack time easy by preparing fruits and veggies before it is snack time! If we need to cut up carrots, or wash grapes when the girls ask for snack, we are much more likely to go to the pantry instead of the fridge.

Try to eliminate any junk food and snacks from your house. I know, that sound crazy right… well, maybe instead of completely getting rid of them, put them in a sealed tub in the top of the pantry so the kids cannot reach it and you have to think twice before just grabbing something.

Reduce your sugar intake as much as possible. Studies have shown a high intake of processed sugar adversely affects the immune system as it impairs the ability of white blood cells to sweep up and kill the bacteria.

What is one thing that you think you can implement with your family to improve your diet?


Taking your daily multivitamin is a great way of maintaining your immune system butat times when you want to boost your immune system, adding in some Vitamin D, a probiotic and Vitamin C can be super beneficial! Also, incorporating Elderberry Syrup into your regimen can help boost your immune system when you are feeling down! Let me know if you want the details of what we are doing to maintain our immune systems with supplements!


When the body is functioning properly (no nerve interference), the body is strong and can overcome exposures to bacteria and viruses quicker and easier.

But when there are subluxations (misalignments in the spine resulting in nerve interference), the communication pathways are off, and our body may not be able to properly defend itself from an invader.

Chiropractic makes sure that the communication pathways are open and functioning properly by removing subluxations in the spine! This allows for our body to function optimally including a healthy immune system!

I have observed the effect of chiropractic adjustments on the immune system in clinical practice and in my family for many years and found that there does appear to be a positive effect.

Please let me know if you have any questions on how this works and if you are wanting to get on the schedule, please let me know!

Please work on implementing as many of these as possible to help you and your family stay healthy! If you have any specific questions on any of the topics above, please let me know as I am here to serve you and your family!

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