We hope that you all had a wonderful New Year's celebration! This week, we want to focus on boosting immunity naturally as we move into the coldest winter months. We've included some healthy immunity-boosting recipes and as well as our current office happenings!
Especially during the cold and flu season, it’s important to know what we can do to keep a strong and balanced immune system. Here are a couple of tips to add to your arsenal.
The immune system is an interactive network of organs, cells and proteins that protect the body from infection. It works to neutralize and remove pathogens like bacteria, viruses, or parasites. It also fights against the body’s own cells when they are changed, due to an illness. The immune system is constantly adapting and learning so that the body can fight against changing pathogens.
You need a wide variety of nutrients to support your immune system such as vitamins A, C, D and E, minerals such as selenium and zinc, and Omega 3 fatty acids. Focus on eating whole foods including quality animal protein, nuts and seeds, as well as plenty of vegetables.
We know to avoid processed sugars, grains, and dairy as all of these foods will suppress the immune system. When foods are highly processed, almost all of the nutrients are extracted resulting in virtually zero nutritional value to the consumer.
Mushrooms are excellent for boosting immunity. They have been found to combat many diseases by providing important vitamins, minerals and enzymes. Mushrooms are also high in antioxidants, which means they fight free radical damage. Certain types of mushrooms have been shown to increase production of B and T lymphocytes, which are the crucial immune cells that help control our response to pathogens.
Bone broth is rich in amino acids including arginine, glutamine, and cysteine, all of which have been shown to boost immunity in humans and animals. Cysteine helps to thin mucus so it can be expelled more easily. Bone broth is also rich in bio-available minerals. As a result of soil degradation, the mineral content of our foods is reduced, and many of us have compromised absorption due to poor gut health. Minerals are critical to so many bodily functions and impact everything from our bones to our mood and our sleep. Bone broth supplies the body with calcium, magnesium, potassium, silicon, sulfur, and phosphorous to name a few.
We could go on and on about the health benefits of bone broth. Suffice it to say that it is great for you! We believe in drinking bone broth year round to maintain a healthy gut, skin and immune system.
Soak up the sun! Vitamin D is important to strengthen our immune system, so try to go outside a few times a week for about 30 minutes, without sunscreen, when the sun is not at its highest. You can also get small doses of vitamin D from fatty fish.
Adequate levels of vitamin D are essential for our immune systems to function the way it is designed to. It can be difficult to receive adequate sun exposure in the winter months. To optimize your vitamin D levels, you will likely need to take a vitamin D3 supplement daily. We have linked Dr. P's Demulsion Max D3 below. If you are not currently taking a vitamin D supplement, ask Dr. P to test you at your next appointment.
We know this one is obvious, but important to mention nonetheless. Fresh vegetables are an excellent source of vitamin C, which helps to strengthen our immune system and keep our body healthy. Include bell peppers, broccoli, tomatoes, and dark green vegetables in your diet to ensure adequate vitamin C intake.
Cooking with a wide array of herbs and spices can be hugely beneficial in strengthening the immune system. To name a few: garlic, onions, ginger, cayenne pepper, and turmeric are all beneficial in boosting immune function.
Garlic has a rich mineral content. It also contains an organic compound called allicin, which specifically defends against bacteria and can eliminate certain infections. It also contains thiosulfinates, sulfur-containing compounds that ward off certain infections.
Onions contain quercetin, a nutrient that breaks up mucus in your head and chest while boosting your immune system. Like garlic, onions also contain allicin which slows down and kills a variety of viruses and bacteria.
Ginger reduces fevers, soothes sore throats, and encourages coughing to remove mucus from the chest. The chemicals shagaols and gingerols in ginger give it that spicy kick that stimulates blood circulation and opens your sinuses. This improved circulation delivers oxygen to your tissues, helping to usher out toxins and viruses.
Cayenne is most often used to add a bit of heat to dishes. It also carries some great health benefits. Cayenne is known to be an anti-inflammatory, metabolism booster, and cancer fighter. Cayenne also helps your body to produce white blood cells, especially those of the lymphatic system, which cleanse your cells and tissues of toxins. Cayenne pepper is rich in beta carotene and antioxidants that support your immune system, and helps build healthy mucus membrane tissue that defends against viruses and bacteria.
Turmeric contains curcumin, which has notable antioxidant properties. It also has antibacterial, anti-inflammatory and stomach soothing benefits. It reduces inflammation by stimulating the adrenal glands to increase the hormone that lessens inflammation. We love turmeric!
Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best things you can do for your health. 8-10 glasses per day is recommended to maintain proper hydration.
Chronic fatigue is known to increase risks of illness. The body rebuilds when it’s at rest, which is why 8 hours of sleep each night is recommended. Muscle growth, protein synthesis, tissue and cell repair all occur during sleep, so if you're feeling under the weather, be sure to get those zzz's!
As much as possible, try to avoid antibiotics. They attack all bacteria in the body, including the beneficial bacteria in the digestive system, thus altering the delicate gut flora, and suppressing immune function.
Also, try to avoid antibacterial soaps. Instead, wash hands frequently with hot water and chemical-free soap. Antibacterials are loaded with toxins and increase the risk of creating resistant bacteria. They also over-dry and crack the skin, making transmission of viruses that much easier.
Roughly 80% of our immune system is located in our digestive system, so maintaining a healthy gut is incredibly important in maintaining a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut or kimchi, or in the form of supplements. Dr. P offers a number of probiotic supplements to ensure balance in the gut flora. We've linked them below.
Exercise increases our immune function, improves sleep quality, and makes the body stronger. Many studies have shown that regular exercise is one of our strongest defenses against infection as it fortifies the musculo-skeletal, cardiovascular, lymphatic, and endocrine systems. Even if you are feeling under the weather, light exercise can be beneficial in activating your lymphatic system, helping to carry toxins and other invaders out of the body.
Chronic stress and depression will weaken the immune system allowing us to be vulnerable to illness. It’s important for your health to take the time to enjoy life and have fun!
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