The “secret” to immune health? You already know.
When you get sick, you want to feel better – fast.
Maybe you load up on cold meds or nutritional supplements. Sometimes, these help us feel a bit better, but the best strategy for dodging a virus — or recovering quickly if you do get ill — is to focus on the basics before that ever happens.
What are the basics? You already know!
Eat nutritious foods.
Drink plenty of water.
Get good sleep.
Exercise (moderately while sick).
Manage stress.
Simple, not easy. (I can help!)
This salad is rich in immune-supportive zinc (seafood, seeds), vitamin C (bell peppers & other veggies), EPA & DHA (seafood), and others.
Eat for “nutrient density”
Good nutrition may not prevent you from catching a nasty bug, but it may well lessen the severity and shorten the duration of your symptoms.
Some vitamins, minerals and other nutrients from food work directly to halt cold viruses and bacteria from multiplying. Others help by keeping immune cells healthy, act as antioxidants or counter inflammation.
Fill your plate with a wide range of whole foods, including healthy proteins and fats, vegetables, fruit, and nuts and seeds. Choose seasonal produce when possible — or frozen if out of season. (And try this chicken soup!)
Staying healthy doesn’t mean you can’t indulge here and there, but keep in mind that sugar and alcohol suppress immune function and feed bad actors in the gut, which impact immune function in other ways. (Plus, too much caffeine can aggravate stress and hijack sleep.)
Stay hydrated
Your body needs water for many reasons — including to digest food, boost energy, support sleep and eliminate toxins. Staying hydrated also helps prevent tiny cracks from forming in your mucous membranes, where viruses can sneak in.
Filtered water, mineral water and herbal teas are great sources of fluids, as are fruits, vegetables and soups. (Calculate your water needs.)
Immune all stars
The nutrients below have been studied for their roles in immune health.
Whole, fresh foods are the best source of nutrients — our bodies absorb them better. But concentrated doses of specific vitamins, minerals and other nutrients may help you feel better when taken at the first sign of symptoms. The vitamins I recommend to clients depend on their current diet and individual health factors. (Check with your doctor before starting new supplements.)
Food sources of key nutrients involved with immune health include:
Zinc: seafood, beef, lamb, lentils, quinoa, pumpkin seeds, cashews
Vitamin A: beef, lamb, poultry; carotenoids (precursors to vitaminA) include red, orange & yellow veggies such as carrots, bell peppers and butternut squash, and leafy greens
B Vitamins (i.e. folate, B6, B12): fish, meats, sweet potato, potato, lentils, avocado, spinach, sunflower seeds, asparagus
Vitamin C: papaya, bell pepper, broccoli, strawberries, Brussels sprouts, cantaloupe
Vitamin D: sunshine mostly. Small amounts occur in wild salmon, sardines, milk, eggs, cod liver oil
Vitamin E: almonds, sunflower seeds, dark leafy greens, avocado, sweet potato, butternut squash, olive oil
EPA & DHA (omega-3 fats): salmon, sardines and other cold-water fish, cod liver oil, pasture-raised beef & eggs
Probiotics: yogurt & kefir, fermented vegetables i.e. sauerkraut and kimchi, miso soup
Lifestyle for immune health
When I get sick, usually I’ve been overly stressed or lacking in sleep — or both!
Stress hormones can disrupt sleep, and both stress and poor sleep can lower our immune defenses.
Commit to one or a few helpful strategies that support both areas. Ideas include: meditation, rest, deep breathing, exercise, spending time outdoors, listening to music and making time for things you enjoy alone or with others.
Listen to your body as it relates to exercise while your’e sick. Moderate-intensity exercise may reduce upper respiratory tract infections, while high-intensity exercise may dampen immunity, especially when stress is high and sleep is lacking.
I can help you create a nutritious, immune-supportive diet that you’ll love, and help guide you in making the healthy lifestyle and habit changes that help keep you well.
