5 Simple Ways to Protect & Strengthen Your Immune System This Fall

Available for Interviews: Dr. Tammy Penhollow

Dr. Tammy Penhollow is a Doctor of Osteopathic Medicine, specializing in anesthesiology, pain management, and regenerative medicine. Having over 20 years of experience has helped her to cultivate a passion for regenerative medicine and holistic healing. Dr. Penhollow practices at Precision Regenerative Medicine in the greater Phoenix area.

What Dr. Tammy Penhollow can say in an interview:

With COVID-19 still at the forefront of people’s minds, and as we try to resume a life outside the home, one of the concerns many people still have is how do I protect myself from becoming ill? Some simple health and dietary changes well within the power of most people may affect big changes in the immune system.

5 Ways You Can Protect and Strengthen Your Immune System:
      1. Eat protein. As the building blocks of muscles, proteins also affect the immune system. Diets low in protein compromises the body’s ability to fight infection. Aside from meat/fish/poultry, protein is found in nuts, seeds, lentils, tofu, chia seeds, quinoa, cheese, and eggs.

      1. Maintain healthy vitamin levels. Avoiding vitamin deficiency can help strengthen the immune system, particularly those associated with protection from free radicals. The immune system needs adequate levels of vitamins A, B complex, C, D, and E in particular. However, please check with your physician before supplementing the fat soluble Vitamins D, E, and A, as they can be harmful in excess. Most individuals can get enough of the vitamins in a well-rounded healthy diet, but those with a deficiency may require supervised high dose supplementation. 
      1. Eat snacks. Surprisingly, snacking between meals can help level out appetite and blood sugar, and can help keep that “slow burn” by stoking the metabolism which may lead to weight loss. The RIGHT KIND of snack is important, however. Sugary carbs and junk food contribute to metabolic problems such as diabetes and heart disease, while healthy snacks like nuts, yogurt, fruit, and vegetables contribute to health and immunity. Protein snacks can check the block for #1 and #2 above.
      1. Eat breakfast. Intermittent fasting is a popular dietary trend, but skipping breakfast may play a role in decreased immune function. Spikes in cortisol levels can occur in those who skip breakfast and this can weaken the immune system.
      1. Modulate alcohol intake. Stress drinking can contribute to stress. What? Drinking alcohol increases “feel good” neuro-hormones but also raises the major stress hormones and cortisol.  Alcohol changes the ability of the immune cells and other special cells to clear or combat an infection in the upper and lower airways. Moderation is the key.


Much of the pandemic life is feeling out of our control. The above are 5 things well within the control of each person and that, in and of itself, can improve the immune system. By taking control of things that are within our power, we can strengthen our body’s response to this “new normal” life.


Interviews: Dr. Tammy Penhollow

Dr. Tammy Penhollow practices at Precision Regenerative Medicine in Scottsdale, Arizona, where develops individualized treatment plans for musculoskeletal and spine interventions with PRP and bone marrow aspirate using image guidance, as well as micro-needling with PRP for skin, hair and anti-aging conditions. She also stays active in teaching as an Instructor in Anesthesiology for the Mayo Clinic College of Medicine and Science and as a Supplemental Consultant for the Department of Anesthesiology & Perioperative Medicine at the Mayo Clinic in Phoenix.

A former active duty US Naval Officer, Dr. Penhollow has lived, practiced, and has been deployed around the US and overseas. She embodies the lifestyle she recommends to her patients and is an active hiker, gardener and yogi as well as a French trained home chef and an aspiring sommelier.

Jo Allison
Managing Editor
Director of Public Relations
Success In Media, Inc.

Leave a Reply