With cold and flu season still going on, I thought I’d share some tips on how to boost your immune system so that you are less likely to catch what is going around. Plus, if you have a strong immune system and catch a bug, your body should be able to fight it off rather quickly.
First of all, it is important that you are nourishing your body with whole, real foods vs. eating a lot of fast-food or packaged foods. Also, eating 75% of your plate in vegetables, using the whole color spectrum with a variety of veggies like yellow peppers, green/yellow squash, dark leafy greens, purple onion, purple cabbage etc. will help give you the most nutrients.
Be sure to eat as much home-cooked meals as possible, or find places to eat that have fresh food rather that pre-packaged foods that are full of preservatives and chemicals. Also, try to avoid fried foods since these foods tend to be fried in inflammatory oils such as canola, corn or vegetable oils.
Taking care of your gut health is imperative as well. Poor digestive health will automatically put you an immune disadvantage. Remember, 70% of your immune system is located in your gut.
These things are crucial to a healthy gut:
Eating enough fiber. Women should be eating 25 grams of fiber daily and men should be eating 38 grams of fiber daily. As you track your macros, be sure to track your fiber intake as well.
Take a probiotic daily and introduce fermented foods. This will ensure that you have a wide range of good bacteria in your gut.
Have you removed inflammatory foods from your diet? As you continue to eat inflammatory foods, you will continue to aggravate your intestinal lining and that can lead to autoimmune disease.
If you need help with digestive issues, take a digestive enzyme to assist your gut in breaking down foods for proper absorption and elimination.
Here are some foods that specifically support the immune system:
1. Orange produce and leafy greens: they provide carotenoids that improve your vitamin A levels to support immune functions as well as skin and lubrication/mucus (think of your nose etc, as a front line of defense). Examples are winter squash, sweet potatoes, bell peppers, and calendula-infused broth.
2. Healthy fats support proper immune cell functioning and decreased inflammation. Examples of healthy fats are avocado, wild salmon (avoid farm-raised fish), sardines flax and hemp oil, nuts and seeds.
3. Vitamin C helps keep your immune system flourishing. Examples of foods that are filled with Vitamin C are fresh, raw fruits and vegetables especially citrus, strawberries, bell peppers, hot peppers, and rose hips.
4. Pungent aromatics boost circulation, improve flow of mucus, and enhance digestion, all of which hep your body eliminate pathogens. They also have antimicrobial properties. Examples of pungent aromatics are garlic, onions, ginger, horseradish, and hot peppers. Herbs like oregano and thyme also act in the same way and particularly help the lungs and gut.
5. Medicinal mushrooms support and modulate immune function. Examples of medicinal mushrooms are shiitake, maitake, reishi, turkey tails, and chaga. Mushrooms that strengthen the lungs and improve oxygen intake are cordyceps fungus, reishi, and chaga.
6. Fermented foods help decrease inflammation and improve your immune system. They provide beneficial bacteria, which makes your body less hospitable to pathogens. Examples of fermented foods are kimchi, kefir, yogurt, miso, sauerkraut, and fermented vegetables.
7. Fluids help keep you hydrated so that your immune system can work at peak levels. Fluids help keep mucous membranes plump and they also help to flush out germs and debris.
Remember, it is important to eat well so that your body is strong enough to fight disease and illness. Food can be your medicine to keep your body and immune system strong so that you are able to fight off viruses and illness.
Here is an Immune-Boosting Tea recipe you can use to really boost your immune system. These herbs can be found in most local Health Food Stores.
Immune-Boosting Tea
1 teaspoon codonopsis root
1 teaspoon astragalus root
1 teaspoon ginger
Combine the herbs with 2 cups of water in a small pot. Bring to a boil then reduce heat and let it simmer, covered, for 20 minutes. Strain and drink daily or as desired. You may sweeten with local honey if desired.
As always, if you have any questions, please reach out to me. I am always happy to help!
Info from Body Into Balance by Maria Noël Groves