Cold and flu season is here and I've got some great tips for you to stay healthy through it all.
I wanted to share with you specific nutrients that will support a healthy immune system. Remember, a healthy digestive system will support a healthy immune system. I've also included some tips that will support your immune system and tips to help you if you do come down with a cold or flu virus.
Three big factors to remember when supporting your immune system is to get adequate sleep, reduce stress and eat a whole foods, nutrient dense diet!
First of all, our gut lining has 80% of our immune system, so if your gut is not in good working order, you should work on repairing the integrity of your gut. Here are some signs to look for if your gut is not healthy:
1. Undigested food in the stool
2. You do not digest fats well.
3. You are bloated after eating.
4. You are never hungry in the morning.
5. You get heartburn regularly.
6. You do not have a bowel movement at least once per day.
7. You struggle with diarrhea after eating sometimes.
8. Lots of burping and gas after eating.
You may want to consider working with a Nutritional Therapy Practitioner to get your digestion working properly if you are seeing any of these symptoms.
The following is a list of nutrients that will support a healthy immune system:
A, B6 and B12, C, Copper*, D, E, Folate, K1, Iron*, Phosphorus, Polyphenals, Thiamine, Selenium, Zinc, Prebiotic foods, and Probiotic foods.
*Note: I recommend getting your iron and copper nutrients from food sources.
Here are some other simple tips you can do to support a healthy immune system:
1. Take Vitamin C
2. Up your intake of anti-oxidant rich foods such as dark berries, green tea, black tea, citrus fruits, cloves and prunes.
3. Wash your hands frequently
4. Take a daily probiotic
5. Stay hydrated - with electrolytes
6. Reduce stress
If the cold and flu virus happens to get past your immune system, here are some tips to help your body fight if off!
1. Take a high dose vitamin C - your body will excrete any vitamin c that it doesn't use. Be aware, once your body reaches the limit of the vitamin c that it can absorb, you may experience loose stools. 500-1000 mg twice a day.
2. Eat a home-made chicken bone broth soup with fresh thyme
3. Stay hydrated with electrolytes
4. Drink fresh lemon/orange juice tincture.
5. Get adequate sleep at night
You make make a tea out of this tincture or drink a tablespoon of this a couple times a day.
Vitamin C Tincture
1/2 of a fresh squeezed lemon
1 whole fresh squeezed orange
1/2" piece of fresh ginger, crushed or diced
1 teaspoon raw honey
Mix well and drink up! I don't eat the ginger because it is spicy, but I let it steep in the tincture and in the tea water.
If you'd like a link to some pharmaceutical-grade nutrition, you can follow this link to my Fullscript dispensary.
https://us.fullscript.com/protocols/awhitlock-immune-system-booster
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