As you read this blog, my goal is suggest ways to boost your immune system. It’s not a quick fix, but these can move us all in the right direction. My heart goes out to all of us during this time. I’d love to hear if you implement one or more of these tips and if you have your own suggestions for boosting your immune system. Sending you and your family prayers of love, support and strength!
Here are my 6 Tips:
- Get Rest – Sleep is very important for your overall health. Getting adequate rest is even more critical now. Our immune system doesn’t fight as well when we are not well rested. Also, we tend to make bad eating choices without adequate rest. Did you know you might consume extra calories (and not the good ones) from lack of sleep? Sleep Deprivation Tied To
- Wash Your Hands – we all have this one down these days!
- Drink Up - Drink lots of good clean H20. Water will help keep you hydrated, flush out the unwanted toxins and keep your skin and other organs nourished.
- Exercise – Exercising releases, the happy hormone, we can always use that! Stay on the moderate side because excessive exercise can suppress the immune system. Exercise in moderation can help to boost your immune system and reduce inflammation.
- Probiotic Supplement – Our gut health can be compromised by stress. Did you know that your gut produces 90% of the serotonin in your body? The gut is its own ecosystem. Choose a good quality probiotic to begin to increase the good bacteria in your gut. It takes time to change the environment in the gut biome, but it will serve you so well as you manipulate through these times. Some food sources for feeding the good bacteria in your gut include yogurt, kefir, pickled items, and almonds.
- Nutrition – Fueling your body with optimum nutrition is not dependent on a season; however, in the winter, we need to be more conscious.
- Protein Packed Meals – Start your day with a high protein breakfast and choose to include protein snacks throughout the day to keep your blood sugar stable. Amino acids found in protein can boost your immune system. Make sure you get a variety of both animal and plant proteins.
- Add Zinc– According to the National Institute of Health - Zinc is “a mineral found in most cells of the body. It helps enzymes work properly, helps maintain a healthy immune system.” Foods rich in zinc are meats, poultry, oysters, eggs and nuts. Zinc Consumer
We can store small amounts of Zinc and use it as we need it. Women need about 8 mg a day and men 11 mg. Start your zinc savings account today and protect yourself! 6 Reasons You Should Be Taking Zinc
- Eat Mushrooms – Mushrooms boost your immune system and help with inflammation. I did not realize until I started to research this subject that virus like colds and flu are fungi. It’s very interesting to learn that mushrooms help can help detoxify your body to fight viruses.
- Omega 3 – According to an article from Harvard, our bodies cannot make Omega 3’s so we must rely on our nutrition to supplement. Why do we need Omega 3’s? “Omega-3 fatty acids play important roles in brain function, normal growth and development, and inflammation.” Fish Oil Friend or Foe
There are great options for finding this in our foods: salmon, mackerel and sardines or if you are allergic to fish (like I am) good choices are flaxseeds, chia seeds, walnuts and pumpkin seeds. For the non-fish choices, our bodies convert these to the Omega 3.
- Fiber – Fiber rich foods are important for our gut health. If you incorporate fiber into your diet, it will give you a feeling of being more satisfied and filling. It also is great for combating the carbs.
According to the Mayo Clinic - “Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.” High Fiber Foods
There is a very helpful chart in this article. Some suggestions are raspberries, green peas and oatmeal. Some of these fiber rich foods are healthy but high in carbs. Make good choices and control your intake.
If you liked the blog, I would love to hear your feedback. Also, go to my website at www.alisonandco.com and sign up for 30 Days of Hope and Inspiration.
* I am not a doctor or nutritionist, so please schedule an appointment with your health professional if you are not feeling well.