Supporting your immune system
Supporting your immune system takes a bit of work. You can’t just eat an orange or pop a vitamin pill and expect everything to change. Like all things in life, there is no quick fix, especially if your dietary habits have been less than satisfactory, but if you concentrate on making small changes, eating whole foods and focusing on plating an array of colours, you will be a few steps closer to improving your immune health without over use of supplements.
Fruits and Vegetables
This is a great time of year to increase your intake of fruits and vegetables. Eat multiple servings of colourful fruit and vege at every meal. They are high in Vitamins C, A, and phytonutrients and they support good immune function. Choose more citrus fruits, leafy greens, cruciferous vegetables (broccoli, brussels sprouts, and cauliflower), peppers, sweet potatoes, and squashes.
Spices and Herbs
Add garlic, onions, ginger, and spices (oregano, turmeric) to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum of antimicrobial properties. Fresh herbs can be added to any dish and have amazing health benefits. Experiment with soft herbs like mint, basil, dill, sage, cilantro, etc. They pack a punch of flavour and marry easily with salads, soups, and smoothies.
Avoid Simple Sugars
Avoid simple sugars like sweet treats, desserts, white flour and refined grain products that are sugary or turn into sugar. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
Multivitamins and Minerals
How do you know if you’re getting enough vitamins and minerals? Look for these signs:
- Skin outbreaks can be a sign that you are lacking in Vitamin C.
- Chronic fatigue or a crampy stomach could be a sign that you are not getting enough Calcium and Zinc. Not eating a sufficient amount of yogurt and other milk products, and/or too few green vegetables are some of the main causes of a calcium deficiency, and pumpkin seeds and certain seafood items can help you increase your levels of zinc.
- Nausea or lack of appetite could mean you are low on Magnesium rich foods. Spinach is one of the most valuable food sources of magnesium rich foods, as well as peanuts and almonds.
- Are you looking pale and feeling lethargic? Check your iron levels. Meat is the most common food source rich in iron, but if meat isn’t your thing, then eating vegetables such as spinach and lentils can increase your iron levels.
- Take a good look at your eyes! Sunken or dry eyes might be a sign of a lack of nutrition. Check with a professional, but eye issues are commonly linked to a lack of BI, B6 or B2 vitamins. B vitamins are also highly linked to cognitive issues and a decline in brain function.
Vitamin Specifics
Vitamin D3
Studies have shown that people with Vitamin D deficiencies are more likely to get a cold or flu. Supplementing with Vitamin D can reduce colds and flu by 42 percent which is about the same percentage a flu shot guarantees. Adequate Vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months in Northern climates. 3,000 – 5000 IU for adults during the winters months is a safe bet, but always best to get your levels of Vitamin D checked by your doctor for accurate dosing.
Buffered Vitamin C
The role of Vitamin C is to support the immune system. Take 1,000-3,000 mg each day. Since Vitamin C is a water-soluble Vitamin, it is best to take it in divided doses throughout the day. Rather than one large dose every morning, try taking 500mg four times a day (every 6 hours).
Zinc (30 mg per day)
Zinc is known to play a central role in immune function, and a zinc-deficiency leaves you open to increased susceptibility to a variety of pathogens.
Probiotics
Healthy gut flora supports a healthy gut, a major barrier against pathogens, and integral to the immune system. Look for brands that offer several species of good bacteria that contain at least 20-30 billion organisms per capsule. If you are travelling, take a travel probiotic during travel and 7 days following your trip. Travel probiotics protect you from things in a different environment that your usual probiotic may not, and just like shampoo… it’s always good to change it up!
Herbs
Many herbs have broad-spectrum antimicrobial or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, and various immune-enhancing mushrooms.
Get More Sleep
The body cannot restore and heal without sleep! When we are sleep deprived, the immune system is compromised. Aim for six to eight hours of undisturbed sleep every night. During the day, incorporate various relaxation and breathing exercises to help with stress and allow the mind to rest.
Visit your MD or ND if you think you are nutrient deficient. There is really no point taking supplements you don’t need them. It is costly and won’t do you any good in the long run.
