5 Natural Immune Boosters07 Nov
Are you as tired as I am about the constant media hype surrounding H1N1? Enough already! We all know that flu season is upon us and unless we live like a hermit, we are bound to come into contact with viruses and bacteria – this is a fact of life.
The food you put into your body and the nutritional supplements you take are absolutely critical to stay healthy this time of year. As is getting a good night’s rest and avoiding stress. Isn’t it wonderful that nature has provided us with natural ways to boost our immune system and avoid getting the flu? I sure think so! If you do end up catching the flu, keep eating healthy and your flu will likely go away faster than it takes to line up for a vaccine shot.
Here are my top tips for boosting your immune system:
1. Eat protein at every meal.
- Protein is a building block and used to make antibodies that fight infection
- Eat protein at least three times per day
- Good food sources include: fish, chicken, eggs, nuts & seeds, beans, protein powders such as whey (incredible immune building properties), many vegetarian protein powder sources to add to your smoothie: hemp, pea, brown rice
The American Journal for Clinical Nutrition, just updated their recommendations for protein intake. Follow these guidelines to ensure adequate protein.
Women – 1 serving of lean, complete protein (20-30g) with each meal, every 3 hours or so
Men – 2 servings of lean, complete protein (40-60g) with each meal, every 3 hours or so
2. Avoid Sugar.
- Reduces the ability of your white blood cells to kill germs by a staggering 40%!!
- Lowers the germ killing ability of your cells for up to 5 hours
- Interferes with the transport of Vitamin C, which plays a key role in immunity
The average person consumes 158lbs of sugar per year and much of this is in hidden sources. Read your labels, especially salad dressings, stir-fry and pasta sauces, energy bars, cereals and granola bars. Many of these foods items have more sugar than a candy bar. Not only does sugar suppress your immune system, but it contributes to diabetes and obesity.
3. Top 3 supplements: Vitamin D, C and probiotics
- Vitamin D3 is essential for killing off flu viruses (anti-viral and anti-microbial)
- Vitamin C is an immune booster, most potent antioxidant, improves liver function and detox pathways
- Probiotics, absolutely essential for a healthy digestive tract and strong immune system. You want to have MORE good bacteria than bad. Healthy bacteria balance is very easily thrown off by antibiotics, the birth control pill, alcohol, processed foods and poor digestion
4. Eat whole foods.
“Let food be thy medicine and medicine be they food”
I love this quote by Hippocrates. He was really on to something! Processed foods void of nutrition require more of our own body stores of nutrients to assimilate, leaving us bankrupts. Why not eat nutrient dense foods such as whole grains, fruits and vegetables to provide your body with plenty of antioxidants (proven to keep your immunity strong) and vital nutrients? Makes perfect sense to me. Food truly can be our medicine. Instead of popping pills to fight the flu, pop foods into your grocery cart that will keep you young, energized and of course flu-free!
5. Get a good night’s sleep.
I live by this rule. I’m a busy gal and do get run-down from time to time. Whenever this happens and I know I’m burning the candle at both ends, I will start to feel a little less joyous. Sleep is your best medicine. Studies prove that getting a good night’s rest, at least 7-8 hours BEFORE midnight is key to a healthy immune system. Stuart Knight, creator of this fabulous blog has a wonderful quote that I always share with my clients:
“You can try and fight sleep, but you won’t win”.
Ain’t that the truth! You can’t make up for lost sleep by going to bed earlier the next night. And, as much as you try and fight sleep, you won’t win. Your body is smart and will tell you what it needs. If you keep ignoring the signs, then you are more likely to get the flu and you will have no choice but to stay in bed for 5 days.
We have the tools in our grocery store and in our kitchen to keep our immune system strong. I truly hope you take these tips to heart and share them with your friends.
Stay well, be joyous!
Joy McCarthy – Registered & Certified Nutritionist
21 Responses to “5 Natural Immune Boosters”
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Where does that 40% figure come from? I’d like to learn more on that, but I can’t find studies that back up anything on the sugar section.
Also, the American Diabetes Association doesn’t mention sugar as a cause of diabetes, or as a risk factor. It does list “obesity” which might correlate with a large intake of sugar, but sugar’s hardly the only thing being eaten… http://www.diabetes.org/diabetes-basics/prevention/risk-factors/
I love this post Joy!! Being in an elementary school for a good chunk of the day, H1N1 is all the buzz. People need this kind of information to remind them that good health starts with a healthy diet. Keep the good stuff coming :)
Thanks for your comment Allison! Please share this knowledge with the kids, goodness knows they need to eat less sugar :) My girlfriend is a teacher and one of her students was constantly bringing Red Bull to school at 7 years old – if you can believe it!?!
Richard, thanks for your inquiry. I responded to your query on twitter. Here it is as well: http://tinyurl.com/4xw2k See citation 22 and references: 45, 46, 47. And the other one Dr. William Sears, MD Martha Sears, RN. There are many great books on sugar and diabetes. You are right, sugar is not the only factor. Refined and processed carbs that are void of nutrition and broken down very quickly into a single glucose molecule are most definitely to blame. We don’t need science to tell us that impaired glucose metabolism is most certainly a risk factor for diabetes due to eating too much sugar. Diabetes has skyrocketed in the United States in particular, in children and those children are more often then not obese and over-consuming sugar and refined carbs.
Be well,
Joy
Clearly stated! Just fantastic! Your composing manner is charming and the way you managed the topic with grace is valued. I am intrigued, I make bold you are an expert on this issue. I am signing up for your future updates from now on.
Your 5 tips are really practical. I always support the natural way of getting fit and staying healthy. Thanks a lot.
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