You have the power to take charge of your immune system. The mucosal lining of the gut houses 70% of our immune system. By staying strong, including nutrients in our diet and having healthy lifestyle habits will ensure we are protected during cold and flu season, as well as, throughout the year.
Maintain an adequate vitamin D level. Vitamin D is a hormone that every cell and system in our body relies on. Colds and flu are most prevalent in the winer and early spring, when people’s vitamin D level are the lowest. Have your blood levels checked every three to six months. For optimum health, vitamin D blood levels should be 40-60 ng/ml. It is important to know your levels. Take 1000-2000 iu per day. Best food sources for vitamin D are wild salmon, mackerel, herring, and sardines. 10 minutes of daily sun exposure without sunscreen can help as well.
Eat immune health foods. Fermented foods such as plain yogurt, kefir, sauerkraut, pickles, kimchee, tempeh, miso, sourdough bread, kombucha, coconut water kefir, are full of beneficial bacteria and play an important role in guarding our immune system.
Probiotics stimulate the production and activity of immune cells located in the tissues that line the GI tract, mouth, respiratory system, and urinary tract. A high-quality probiotic will help maintain a good balance of healthy gut bacteria. Take a high-quality probiotic one or twice per day.
Select one day per week to rest the gut. A liquids-only day is a great way to give the digestive system a rest. Meals can include protein shakes, blended soups, herbal teas, green vegetable juices and water.
Add Coconut to your diet. Coconut is highly nutritious and rich in fiber, vitamins, and minerals. In addition to being highly nutritious, it kills viruses, bacteria, fungi, and yeasts. Please use only organic unrefined coconut oil.
Consider incorporating citrus fruits in your diet. Grapefruits contains naringin that can enhance the immune system’s effectiveness by increasing activity of catalase. Lemons contain flavonoids which have a antibacterial, antiviral, and anti fungal benefits.
Homemade bone broth is full of protein, vitamins, minerals, and helps with good hydration. It also contains collagen. Sipping bone broth can decongest, sooth your digestion, and strengthen and nourish your body. Keep some in the freezer. Make sure to use pasture-raised, organic antibiotic/hormone-free meats.
Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, and anticancer properties. Eat a shiitake mushroom every day to see changes in the immune system that are beneficial, and reduce inflammation.
The one thing that may make the biggest difference is reducing sugar, wheat, and alcohol. Simple sugars caused a fifty percent drop in the ability of white blood cells to engulf bacteria. Gluten proteins stimulate the immune system. Once the system is triggered, it alters the mucosa of the small intestine, which flattens gradually causing symptoms of diarrhea, malnutrition, and malabsorption of nutrients.
Other important lifestyle factors for good overall health are good quality sleep, moderate physical activity, and to laugh everyday.