Immune System Part 2

Immune System Part 2 Share

 

How can we support our immunity?

  • Have adequate sleep and relaxation
  • Reduce stress as the stress hormone cortisol inhibits immune system (IS) activity
  • Be optimistic as negative mental health has a massive impact on the IS
  • Have an adequate amount of vitamin D3,it is recognized to be a potent modulator of the immune system (i)
  • Have regular sauna therapy (either radiant heat or far-infrared units) – it’s a great way to relax and detox and for getting rid of infections. (ii)
  • And of course have a healthy lifestyle and healthy diet: keep up regular physical activity and eat nutrient rich foods

Increase your intake of a wide range of brightly coloured plant based foods.

 Vitamin C – peppers, greens, parsley, broccoli, citrus fruits, berries, kiwi, pomegranate…

Vitamin E – sunflower seeds, almonds, spinach, avocado, butter, wild salmon, eggs.

Vitamin A – Carotenoids – tomatoes, dark green leafy veg, carrots, squash, pumpkin, sweet potato. Carotenoids are better absorbed when eaten with fats and tomatoes are actually better in a cooked form.

Herbs and spices – ginger, cinnamon, chive, parsley, thyme, rosemary, turmeric and others.

Flavonoids – dark coloured berries, red grapes, broccoli, kale and even small amount of red wine if you like an alcoholic drink now and then.

B vitamins – nuts and seeds, eggs, grass fed meats, avocado, wild fish, root vegetables, wholegrains.

Minerals – Zinc, Selenium, Iron, Magnesium, Manganese, and Copper – buckwheat, nuts and seeds, real grass fed butter and meats, organic eggs, ginger, oats, fruit and veg.

Sulphur containing foods such as – broccoli, cabbage, onions, garlic, Brussel sprouts, cauliflower.

Amino Acids – good quality of plant based and animal based protein.

Supporting the digestive system is important so make sure to have a sufficient fibre in your diet. A diverse diet full of colourful vegetables and fruit is the key.

Include pre and probiotic foods

Pre and probiotic foods encourage our ‘friendly bacteria’ to flourish. Good bacteria fights off unwanted microbes as well as protecting the lining of the intestine.

Probiotic rich foods:

  • Live natural Yogurt, preferably organic, it can be dairy free like coconut yogurt. Just make sure that there is no added sugar in the form of flavours and other additives.
  • Kefir
  • Sauerkraut
  • Pickles
  • Kombucha
  • Kvass
  • Tempeh
  • Miso
  • Any fermented vegetable

Other ways to support your immunity…

Another thing that is also very beneficial for the health of our gut is having bone broths. It helps to seal the intestinal barrier plus it contains lots of minerals. So when you roast your organic chicken, keep the carcass, throw it into water and either in a slow cooker or in a normal pan, cook on low temperature for 12 hours and more. I also add some medicinal mushrooms for extra benefit. Then just add vegetables that you have at home and hurray, nutritious, yummy soup is done.

This kind of soup always helps to get over colds quickly and our ancestors knew this so help to bring it back!

Another important thing is to keep hydrated so consume 6-8 glasses of filtered water daily. 1 glass with ½ squeezed lemon every day will boost your immunity.

Include oats and mushrooms into your diet. Both of these contain beta-glucans which have a modulating effect on the immune system.

Try different types of mushrooms. If you are not a fan of the texture, then dry them, powder them and add them to soups or sauces.

It’s not just about what you eat, when you eat is equally important. Having 12 hours of fasting overnight gives your body a break to do other essential processes.

Sources:

  1. https://lpi.oregonstate.edu/mic/health-disease/immunity
  2. Crinnion, W.J., 2011. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review.