Tired of getting sick? Perhaps you are or have been sick, your kids are sick and it keeps getting passed around. It is hard to manage the routine when you are under the weather. Canadian winters bring viruses-a-plenty so there is no way to totally avoid exposure. However, it is worth asking if there are other ways to protect you and your family? It goes without saying, sound nutrition, adequate exercise and sleep is an absolute must. These healthy practices keep your immune system fueled.
Additionally, specific supplements and foods can give you an extra level of support. Consuming immune boosting foods and supplementing can help you stay well the whole season through. Let me help you minimize time lost to sick days this year – here are 7 ways to strengthen your immunity:
Mushrooms
Known as the plant of immunity, mushrooms are high in fibre and protein and contain high levels of B vitamins, potassium, copper and selenium. Uncooked mushrooms have more potassium and B vitamins than bananas. Mushrooms contain high levels of antioxidants and anti inflammatories. Add mushrooms to your favorite salad, stir fry or soup or simply consume raw 3-7 days of the week.
Bone Broth
Rich in minerals that support the immune system, bone broth also contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation. Ideally sip 8 ounces of good quality bone broth daily, however, if you aren’t able to do this daily, some is better than none. You can find bone broth premade at your local natural food market or you can make it yourself. Recipes are readily available online. Try this link
Vitamin D
An important part of innate and adaptive immune responses. Vitamin D plummets in the winter since the best source of vitamin D is sunlight. Deficiency in vitamin D is associated with an increased susceptibility to infection, amongst other problems. Some food like egg yolks, fatty fish, and beef liver contain vitamin D but not enough. Supplement with 1000- 2000 IU a day in winter with a using a good quality vitamin D3 drop or capsule. I suggest Thorne’s D3/K2.
Turmeric
Turmeric helps keep the body’s immune system going. It also helps to strengthen immunity because it kills bacteria and viruses by way of its potent anti-inflammatory and antioxidizing effects. As a powder, it can be added to teas, food and smoothies. However, to really get enough of the active components to help with immune function, you might consider turmeric capsules, 2-3 times a day, depending on the brand and concentration. Look here for more on turmeric.
Oil of Oregano
Contains anti-inflammatory, antiseptic, and antioxidizing bioactive compounds that essentially ramp up your immune function (these include thymol, naringin, rosmarinic acid & beta-caryophyllin). It is a hero of a herb. Two to three drops a day can help keep you well and ward off infections (dilute w coconut oil or lemon water or just drop under your tongue).
Vitamin C
Studies show that taking at least 200 mg of vitamin C or ascorbic acid every day appeared to cut the risk of getting a cold in half. It can also reduce the duration of cold symptoms by an average of 8% in adults and 14% in children, which translates to about one less day of illness (i’ll take that!). Kiwis and yellow peppers are some of the highest in vitamin C. The contain about 80 – 100 mg per serving. Get enough vitamin C through your diet or supplementation.
Zinc
Zinc is a vital mineral. Even though a perfect diet can get us “enough” zinc by Western Medicine normal ranges, I believe most people could benefit from the addition of zinc via supplementation. I like Thorne’s Zinc Citrate. Zinc is proven to boost immunity by stimulating white blood cells. Try zinc one hour before bedtime. Some small scale studies suggest it may even help improve sleep which also boosts immunity!
Consider adding some or all of these on a regular basis duringcold season & even all year around. You can always benefit from an immune boost! Stay strong & keep well.
Hope to see you at Defy soon!
Dr. Michelle