Support your Immune System
Ah, November — colder weather, all the fun holidays…and cold and flu season.
Have you every thought about WHY this time of year brings an onslaught of congestion, sore throats, coughs, stomach bugs?
Shorter, colder days mean less daily sunlight, less sun exposure, and less natural Vitamin D which our immune system uses to help fight off bacteria and viruses
More exposure with kids back in school, holiday gatherings, and more time inside
More sugar/carb-loaded holidays — Halloween kicks us off and the treat season continues through New Years meaning our blood sugar is on a roller coaster for months feeding poor gut health and compromising our immune response
Knowing “why” we get sick this time of year can point us to more effective habits and interventions to support our immune system and make for a healthier fall and winter season.
Our bodies are amazing. We have built-in mechanisms and defenses against all manner of bacteria and viruses.
And while we can’t lengthen the days or eliminate exposure, we CAN reduce the possibility and severity of the seasonal crud by supporting the most robust and resilient immune responses our bodies can provide!
First, a quick immune system lesson: our bodies have three lines of defense against bacteria and viruses (and we can help or hinder our bodies from effectively deploying these):
Natural barriers — think skin, mucosal membranes, stomach acid, coughing, sneezing; all of these work to not let something in or to get something out
Chemical and immune mediated responses — these are the inflammatory reactions that up-regulate our immune responses for the removal of pathogens (aches, fevers, increases in T-cells, etc.)
Our acquired immune response — antigens and our immune “memory”
This season, integrate some of the following remedies into your routine to contribute to a strong and vibrant immune system and support your body's brilliantly designed lines of defense:
Nourish Your Body from Within
Add Probiotics for Gut Health: A flourishing gut is synonymous with a robust immune system. Supplement with a high-quality probiotic and incorporate probiotic-rich foods into your diet like fermented vegetables (kimchi, sauerkraut) and yogurt/kefir (if not actively sick and phlegmy)
Limit Sugar: This doesn’t mean you have to give up your favorite Christmas cookies on Christmas Eve, but don’t use the holidays as an excuse to continually graze on sugar and carb based snacks for two months. We know sugar feeds bad bacteria in our gut and is a huge contributing factor to illness.
Focus on Protein First at All Meals: Our body requires protein to make antibodies to fight infection, which makes it essential for immune support. Beef, lamb, dark poultry, salmon and all organ meats are especially rich in zinc as well, a critical mineral in the fight against bacteria and viruses.
Sip on Bone Broth: Where to begin? Bone broth can thin and breakdown mucus in your airways, provides necessary electrolytes, and supports our gut lining. It’s also a great way to get extra, easy-to-digest protein when you're not feeling well.
Hydrate! Don't underestimate the power of water. Staying adequately hydrated is essential for flushing out toxins from your body and maintaining optimal immune function.
Incorporate Natural Remedies for Wellness
Honey and Lemon: The age-old combination of honey and lemon is not just a soothing elixir for sore throats but also a powerhouse of antioxidants. Mix a tablespoon of honey with a squeeze of fresh lemon juice in warm water for a comforting drink.
Echinacea: Echinacea has been used for centuries to support the immune system. Consider brewing echinacea tea or taking it in supplement form as a preventive measure during the cold and flu season.
Turmeric: Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties. Create a golden milk latte by combining turmeric with warm milk and a touch of honey for a delicious and immune-boosting beverage.
Ginger: Ginger is a versatile root with anti-inflammatory and antioxidant properties. Brew a soothing ginger tea or add it to your stir-fries for a zesty kick. It's known to ease nausea and may help reduce inflammation
Garlic: Garlic isn't just a flavorful addition to your meals; it's a powerful immune enhancer. Its allicin content has antimicrobial properties, making it a natural ally in keeping infections at bay. Incorporate fresh garlic into your dishes for immune benefits.
As we navigate the changing seasons, let's be proactive with knowledge and practices that can keep us resilient and thriving.
