How to Build Our Immunity
In the wake of the pandemic we’ve been inundated with masks, latex gloves, and hand sanitizer. The race for a vaccine is on and we are hoping for a pharmaceutical miracle. There is nothing wrong with any of this. We should all try and follow good standard hygiene: washing hands, social distancing, making respectful and smart choices to not proliferate this disease.
Here is something that is not talked about that much. How CAN we take care of our immune system? In general, it’s not about never getting sick, it’s about how healthy are we going into being sick, that can determine the experience we have. When we think of our immune system, there’s no better time to focus on our diet than NOW.
You best protect your GUT!
Your immune system resides predominately in the GALT (gut associated lymphatic tissue) which lines your intestines! During times of stress, LIKE NOW, this is the time to limit inflammatory triggers like gluten and sugar. This is not the time for Costco size cookies and cases of Ramen. At the grocery store I’ve noticed the outer aisles are well stocked, but you can’t find a bag of pasta to save your life! Let’s take some control back and use real food to support our immune system. Eat Real Whole Foods. I promise this is where the real protection lies.
Support your microbiome and your microbiome will support you!
A healthy microbiome helps to regulate our innate immunity and signal the troops if needed. Think “a probiotic food a day can help keep a virus away.” And it’s always good to diversify your army. Pick up things like sauerkraut, kimchi, pickled veggies, and kombucha.
Good quality protein, NO naked carbs, and I’m sorry but… it’s the sugar!!!!
-Getting ample protein is critical in times of stress and immunity. Aim for a minimum of 60 grams of high-quality protein per day. 1 ounce of animal protein equals 7 grams. Example 1 egg =7 grams
-Carb smart. Always pair a carb, like a piece of fruit or sweet potato, with a quality fat and/or protein. Your blood sugar, waistline, and mental well-being will thank you.
-Sugar. Stress and being homebound with so much to stream is a lethal combination. I get it. But know this: sugar decreases the ability of our white blood cells to destroy harmful bacteria in our body. Now when we are building an army, do we want blind solders with a serious limp protecting us? . . . No, I’m assuming we all want Dwayne the Rock Johnson on the front lines. Be conscious of sugar and love the food that loves you back.
Immune Boosting Supplements that you might not have thought about…
Good quality multivitamin
This is just a good insurance policy
Powerful probiotic
Look for a full-spectrum probiotic that delivers a 30 billion multi-strain blend to balance the GI tract.
Vitamin D
Vitamin D is critical in targeting our innate immune system. As mentioned above, the bulk of our immunity resides in the lining of our intestinal tract. Some of the top sources from food are fatty fish like salmon and sardines, egg yolks, and cod liver oil. Vitamin D works to activate the portion of our immune system that targets foreign invaders and prevents infection. It is always good to know your Vitamin D level, and during stressful times it’s good to give your body an extra boost. Try taking 5000 to 10,000 IUs daily and getting it checked when you can. (optimal is around 50ng/ml). It is important to select Vitamin D3 with K2 to increase your blood levels and prevent toxicity issues.
Turmeric
This super food and supplement helps to reduce inflammation and pain, support detox, and provide an antioxidant boost to protect cells from damage. For best absorption look for one paired with turmeric oil to enhance delivery.
Quercetin
Quercetin is a pigment found in plants and foods such as onions, berries, red wine, green tea, and apples. It’s an antioxidant that has been known to have anti-viral properties. The usual dose is 500-1000 mg a day. Quercetin is often combined with other supplements like Vitamin C for better absorption.
Omega 3 fatty acids- help with reducing inflammation in the body as well as cardiovascular health.
Olive leaf extract- has wonderful antioxidant properties, immune building properties, and helps to maintain cytokine balance.
The food we eat has true power. Let “food be thy medicine” during this time. My hope is that you take ownership and control of your health during times that feel so out of control. If you would like further information or a tailored immunity program feel free to contact me directly and we can set up a free 20 minute consultation.
Stay tuned for my upcoming post on how to take care of our mental well being and my favorite supplements for calm and balance.
Gratitude & Greens
Kelly Hill FNTP, The Wellness Contessa