SUPPORT & STRENGTHEN YOUR IMMUNE SYSTEM!
Right now, a lot may feel out of your control, but there are many ways we can help ourselves and our loved ones to become more resistant to the impacts of the virus, and better able to withstand the stress of uncertainty and change that we’re all facing. Inflammation and immune function are at the heart of resilience. And clearing is a great way to support your overall immune function;
CLEAR WASTE FROM YOUR BODY:
Hydrate with water, herbal tea, broths, fresh vegetable juices
Consider water-rich foods (soups, stews, fruits & vegetables)
Eat plenty of fiber
Consider digestive supplements
Consume probiotics and prebiotics (via food first)
CLEAR INFLAMMATION:
Remove dietary inflammatory triggers. These may include:
Gluten
Dairy
Refined sugar
Alcohol
Processed foods
Plus individual food allergies, sensitivities, intolerances
CALM STRESS & ANXIETY:
Practice stress reducing techniques such as deep breathing, meditation, prayer, gratitude and/or visualization
Call a friend or loved one to stay emotionally connected
Get some exercise, go for a walk, spend time in nature
We often want to skip right to the agents (supplements or otherwise) that will strengthen our immune system to do its job better but, it’s important to “clear” and “calm” in addition to boosting. Remember that sometimes improvement comes naturally when we remove the distractions.
That said, there are certainly key agents that can enhance immune system support based on individual needs.
ENHANCE IMMUNE FUNCTION:
Targeted vitamins, minerals, and nutrients, based on needs of individual (consider vitamins D, A, C, NAC, quercetin, zinc)*
Eat plenty of herbs & spices! Targeted herbs and spices such as elderberry, garlic, echinacea, turmeric, astragalus, and oregano*
Consume diverse, nutrient-rich diet (rainbow of whole foods whenever possible)
Protect barrier systems (hand washing, adequate hydration, fermented foods, probiotics)
Hydrate sufficiently
Avoid inflammatory foods and personal food triggers; stabilize blood sugar
Avoid smoke
ENHANCE DETOXIFICATION:
Tend to your bodily waste elimination
Pull that neti pot out and start irrigating
Clear the lungs with breathing, essential oils, humidifier and air purifier
Move the lymph with gentle jumping or blowing bubbles
Consider herbs, saunas, epsom salt baths and other gentle detox support
ENHANCE SLEEP:
Create a sanctuary
Make it dark!
Unplug
Establish a bedtime (10-10:30pm)
Rest & digest (avoid going to bed full)
*WHERE TO FIND THESE IMMUNE PROTECTING NUTRIENTS
Vit A: Vitamin A can protect against infections, increase white blood cell production and support T-cell function. Found in fermented cod liver oil, liver, and beta carotene-rich vegetables like carrots, spinach and kohlrabi; (note: beta-carotene is not easy for some to convert to active vitamin A).
Vit D activated T-Cells, decreases the severity of autoimmunity and enables monocytes to kill more viruses; best sources are sunlight, liver, grass fed butter, fatty fish, egg yolks and fermented cod liver oil.
Vitamin C is antiviral, antibacterial, and antihista- mine, boosts antibody production, and improves antibiotic therapy; enjoy papaya, red bell pepper, strawberries, and oranges, plus superfoods like camu camu, goji berries and incan berries for a Vitamin C boost.
Zinc & selenium both boost immunity; favorite foods to include to amp these minerals up: liver, beef, oysters, scallops, lamb, oats, sesame seeds, pumpkin seeds and brazil nuts.
Herby! Turn to plant power to boost immune support: depending on ailment and inner terrain, herbal faves: elderberry, garlic, echinacea, turmeric, astragalus, goldenseal and cat’s claw.
Mushrooms: Best known for its cancer-fighting properties, beta-D Glucan helps modulate the immune system; found in certain mushrooms including shiitake, maitake, chaga, reishi, turkey tial. Take in tea, tincutre, powder, capsule or food.
Stephanie Dalton is a Certified Integrative Nutrition Coach (CCH, CNC, AADP). She weaves together her knowledge of functional nutrition, whole foods education, and transformational coaching to create full-spectrum healing protocols for her clients. She’s passionate about helping clients cultivate sustainable lifestyle changes that allow them to take control of their health.
--
Integrative Nutrition & Functional Medicine Coach CHC, CNC, AADP