Immune Boost... Now is the Time!
Written by Julianne Grant (Naturopath)
2020 has definitely brought its challenges, already. Australians have witnessed or been personally affected by loss and tragedy due to widespread bushfires, then flooding, and now the threat of a coronavirus pandemic! If ever there was a time to look after our health and wellness in general, now would be that time.
Our immune system is one of the most vital systems within our body; its main role is to protect us from environmental agents, such as pathogens or chemicals/toxins, in order to preserve our body’s integrity. The immune system really is our key defence system, it’s important we look after it and support its function on a daily basis. Whenever we are under stress, run down, had an illness, or are nutrient deficient from a poor diet or inadequate lifestyle, our immune system will be in need of some extra support in order to boost its performance.
Here are my key lifestyle tips to enhance and support immune activity:
· Eat a rainbow – the coloured pigments in our fruits and vegetables are wonderful immune boosting and anti-inflammatory phytochemicals, they literally feed our cells, helping us to feel more energised and well. Aim for a minimum of six cups of vegetables every day (e.g. 2 cups of green leafy veg, 2 cups of brassica family veg – cabbage, cauliflower, broccoli, garlic, onion, brussel sprouts, and 2 cups of coloured veg – beetroot, capsicum, tomatoes, yellow squash, etc).
· Keep sugar to a minimum – sugar actually inhibits immune function, particularly those immune cells that are important in fighting an infection. Stick to naturally occurring sugars in fruit (2-3 pieces per day is plenty) and eliminate any processed sugars.
· Reduce dairy – dairy can be an issue for two reasons: 1) you may have a sensitivity to the casein protein, which basically confuses your immune system, impairing its ability to be ready to fight a new infection; and 2) dairy is mucous-forming, particularly within the respiratory tract, so if you are prone to infections within the respiratory tract (lungs, sinuses, throat) then steer clear of dairy for a while. Try fermented dairy, like kefir, or switch to quality coconut or nut alternatives.
· Daily fermented food – try eating or drinking a small amount of fermented food each day; these foods and drinks are filled with beneficial bacteria for your gut which will help support your immune activity, as well as enzymes to help you digest your food and bring out all of those health-promoting nutrients.
· Move your body! – by exercising and moving your body, you are moving your lymph through your lymphatic system and into the organs of elimination, where all of the pathogenic debris and toxic waste can be eliminated. This reduces the burden on your immune system, allowing it to be ready to fight an infection.
· Sleep well – aim for 7-9 hours sleep each night, and I mean good quality sleep! This helps your immune system to recalibrate and function optimally. Practice good sleep hygiene, start winding down 1-2 hours before bed time by reading (stop the screens!), taking a relaxing bath, meditating, or drinking a relaxing herbal tea.
· Spend time in nature and have FUN!
Herbal medicines and spices within your diet can also boost your immune system. Try garlic (raw is best), clove, cinnamon, turmeric, thyme, rosemary, basil and sage, to name a few, regularly in your diet. Herbal medicines such as Astragalus, Echinacea, Holy Basil, Cordyceps, Reishi and Withania can work wonders in modulating immune systems that have not been functioning well for some time (that feeling of “I’ve never been well since I had that cold”).
If you have any concerns about the health and vitality of your immune system, please come in and see me. Supporting and enhancing immune activity is one of my passions with my Naturopathic clients, so if you would like a helping hand, book an appointment to see me today.