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  • Writer's pictureDr. Jeremy Will, D.C.

5 Ways to Supercharge Your Immune System

As we face life’s inevitable challenges, keeping our immune system strong for our overall well-being is essential. No matter the season, there are straightforward things we can do to stay healthy and avoid getting sick. Check out these tips to boost your immunity.


1. Prioritize Your Zzz's

Ensure your immune system is in top shape by getting enough sleep. Aim for seven to eight hours of rest each night, and follow our helpful sleep tips here.


2. Hydrate Your Body

In the dry months, it's essential to keep your body hydrated. Drink at least 6-8 glasses of water daily. Consider cutting back on alcohol and caffeine, as an excess of either can dehydrate your body.


3. Stay Active

Though the days may be shorter, staying active is crucial. If your health allows, aim for at least 30 minutes of moderate exercise daily, such as walking, swimming, or yoga. Exercise boosts the production of white blood cells, guarding your body against diseases. So, get moving today!


4. Fuel Your Body

Incorporate immune-boosting foods into your diet, such as oranges, peppers, and broccoli, which are rich in vitamin C. Steer clear of deep-fried or processed foods high in sugar and fat. Opt for vibrant-colored fruits and vegetables like blueberries and pomegranates instead.


5. Wash Your Hands

It might sound obvious, but always wash your hands after using the bathroom and before eating. Use warm water and soap, scrubbing for at least 20 seconds. Additionally, avoid touching your face to prevent the spread of germs to your mouth.


Remember, making conscious and healthy choices is crucial regardless of seasonal challenges. Check out this infographic for more tips to guide your immune system through the year. You've got this!


Barefoot Walking Helps Alleviate Plantar Fasciitis

A very recent study published in December 2023 showed some very positive results for people that suffer with persistent plantar fasciitis (foot pain in the arches of the foot). They compared a group of people that walked for exercise barefoot versus a group that walked the same distance in shoes. Both groups were also receiving the same traditional treatment such as manual therapy and ultrasound like we provide in our office, but the researchers wanted to compare what time spent barefoot versus being in shoes would have on their foot pain.

The results were very clear that walking barefoot better improved overall function, better outcome assessment scores, and had improved pain tolerance and pain pressure thresholds compared to the group wearing shoes while walking.

This does not mean that you need to go to shopping tomorrow without shoes if you have plantar fasciitis, but realize that spending a slowly increasing amount of time out of your shoes can benefit your foot pain. This can be done with minimal discomfort if it is paired with muscle work, manipulation, and additional therapies that help to calm down the foot pain.


Reinstein M, Weisman A, Masharawi Y. Barefoot walking is beneficial for individuals with persistent plantar heel pain: A single-blind randomized controlled trial. Ann Phys Rehabil Med. 2023 Dec 19;67(2):101786. doi: 10.1016/ Epub ahead of print. PMID: 38118297.

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