Supercharge Your Immunity
To live your healthiest life fully you need to have your immune system in top form. In this post I share small and accessible tips that you can easily include to your daily life. Recently I listened to this wonderful podcast episode where Dr William Li was interviewed. Instead of waiting for Big Pharma to solve our health issues, we should all take responsibility of our own health by choosing to live in a healthy, balanced way. Treating symptoms with drugs is typically a recipe to a catastrophe in the long term. Prevention is the key. Just reducing stress levels can improve the quality of life significantly. Stress compromises the immune system. When you start feeling anxious take a few deep breaths and put everything into perspective.
Nourish With Immunity Boosting Foods
Start with your gut health: a huge part of the immune system is in your GI tract. Eat lots of plant fiber to cultivate healthy gut microbiome. If you don’t eat much probiotic foods (like kombucha, natto, sauerkraut, yoghurt), I recommend taking a probiotic supplement that contains Lactobacillus and Bifidobacterium strains.
Fresh ginger is known for immunity boosting compounds, and it can also help to reduce cold and flu symptoms. I love to add fresh grated ginger to my green smoothies and veggie stir-fries. Another great spice is turmeric. It’s shown to have several medicinal properties, like anti-inflammatory, antioxidant, and antimicrobial. I like turmeric lattes made with plant-based milks, and add organic ground turmeric powder to cooked rice or pseudo grains, like quinoa.
Vitamin C is amazing nutrient to prevent illnesses. You can find it in fruits, vegetables, and greens. It’s a water soluble vitamin that can easily be destroyed with cooking methods. Thus, I recommend eating fruits and veggies raw. Also, zinc can help to boost your immune system. Plant based foods do not contain high amounts of zinc and for this reason I recommend paying special attention to your zinc levels if you eat 100% plant-based. Plant-based foods that have highest amounts of zinc include legumes, nuts, seeds, and oatmeal. My personal favorite is a super-grain millet.
Vitamin D is also shown to boost immunity and promotes the absorption of calcium. Deficiency in this vitamin is very common: 1 billion people worldwide are estimated to have vitamin D deficiency or insufficiency. The best source is the sun. Yet, most of us do not spend enough time outdoors to get the benefits. During the darkest winter months I take a vegan supplement from Terranova. You also want to have your a healthy omega-6 to omega-3 ratio. Too much omega-6 can cause inflammation. Focus on getting enough omega-3. Great plant-based omega-3 (ALA) sources include chia seeds, Brussels sprouts, and walnuts.
Move Your Body
When it comes to exercise the middle path is great for health and wellness as Dr Leonard Calabrese explains. Sedentary people tend to be immune compromised. Walking is one of the best ways to get active. Sweating helps to get toxins out of your body. So, do your best to get your heart rate up a few times a week. Too much of a good thing can become an issue. Overtraining can have the opposite effect and lead to several negative health issues, such as suppressed immune function, hormonal imbalances or injuries. Try to engage in some sort of physical activity at least for 30 minutes a day. If you have a busy schedule, take a brisk walk during your lunch hour, skip the elevator and use your legs, and leave at an earlier stop if you are commuting.
Sleep Well, And Practice Mindfulness
Having enough quality sleep - typically at least 7 to 8 hours every night - helps to recover and restore the body. When we have slept well, we are less reactive to outside events, which means we have less stress in our life. Stress elevates cortisol levels and if that happens for longer periods of time, it can lead to chronic inflammation, over-tired immune system and all kinds of severe diseases, such as arthritis, cardiovascular problems, and cancer. If you struggle with sleeping, start ”cooling down” ideally an hour before going to sleep: turn off electronic devices, take a bath or shower, and journal or meditate. Add daily, even brief 10-15 minute meditation sessions to your day, and you will soon notice a significant difference in your overall wellbeing. This is an excellent anti-aging tip too!
Floss Your Teeth
Brushing your teeth and tongue twice a day is a cornerstone for good oral hygiene. Flossing has so many more benefits than just keeping your teeth clean and breath fresh. If you don’t floss, a bacterium can start to accumulate in your gums, which can lead to periodontitis. Bacteria can travel from your gums to your blood stream and all the way to your brains. A recent study has even shown that skipping flossing can increase your risk for Alzheimer’s disease. I floss my teeth every night but often after meals too. And please never share a toothbrush with anyone! That’s very gross: you don’t want scrub someone’s plaque and bacteria on your teeth. I do my best to avoid horrible chemicals, and animal-based ingredients. I have been using natural, cruelty-free toothpastes for a decade. My absolute favorite is one from Dr. Bronner’s.
Wash Your Hands And Avoid Touching Your Face
Wash your hands frequently and do not grab your phone straight after since it’s typically covered with nasty bacteria. If you can’t get to a sink, use hand sanitizer. Also, avoid touching your face if you want to keep your skin clean and pretty.
Share Your Love With The World
Keep your social relationships alive despite everything around us. Mental health can have a huge impact on your immunity.
RESOURCES:
Articles:
Dr Mark Hyman: Why Treating Your Symptoms Is A Recipe For Disaster.
Podcast Shows: