Natural Ways To Fight Viruses Part 2 –  Boost Your Immune System!

Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. Experts agree that focusing on boosting your immune system through food is one of the most powerful things one can do to keep immunity strong. Death from infections in the developing world is often due not to the infection itself but the body’s inability to fight it because of nutrient deficiencies. Since more than 90% of us are deficient in one or more nutrients at any given time, we all need to focus on improving the quality of our diet. Vegetables are the foundation of a nourishing diet, and they provide so many immune-supporting nutrients like vitamins and minerals. Here are some of the most highly recommended immune boosting foods:

Blackberries: A great source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity. 

Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people.  

Extra Virgin Olive Oil: EVOO ramps up the number of your immune cells and activates them. 

Green Tea: There is a natural substance in green tea, called EGCG, that calms inflammation and helps to reset immune systems to healthy levels. 

Mushrooms increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems as well as the caps so make sure you enjoy both. 

Pecans are packed with fiber and omega-3s that support immunity. 

Pomegranate Juice: Increases healthy bacteria in the gut. 

Sprouts are baby plants that are great for salads and smoothies. Research shows that eating these actually “pumps up” your immune system against viruses. 

Tomatoes: A great source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy them as a sauce. 

Here are the most common dietary recommendations to keep your immune system healthy:

Cut out sugars and refined starches. Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starch and sugar will help your immune system function better, and your overall health improves.

Keep your protein intake adequate. Most people include a good amount of protein daily, but certain populations such as the elderly, vegans and those from poor economic groups may not be getting enough. Protein is critical for immune function, and protein malnutrition is a big risk factor for death from infections. According to some schools of thought it is recommended that we eat approximately 1 gram of protein for every kilogram of body weight – so a person who weighs 60 kg should eat approximately 60 grams of protein per day. This is approximately two-120 gram servings of organic, clean animal protein (like grass-fed beef, pasture-raised eggs, or wild-caught salmon) or plant-based proteins such as legumes, nuts and seeds. Try gluten-free tofu and tempeh from non-GMO soy for the highest protein concentrations. It’s good to keep your pantry stocked with dried and canned lentils and beans, and try to keep your freezer full of high-quality meat, poultry, and seafood. Eating lots of garlic, onion, ginger, and spices like turmeric also boosts your immune system and goes great in soups and vegetable dishes, as well as bean dips and sauces. Use fresh ginger in your smoothies or tea, along with lemon juice or lemon zest. These offer wide-spectrum antimicrobial properties and have a long shelf life. 

Fermented foods support the microbiome. The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens. Eat sauerkraut, kimchi, natto, miso, tempeh, unsweetened grass-fed yogurt, and kefir to support diverse and abundant bacterial populations that will keep your microbiome healthy. These foods also keep well in the fridge. 

Reduce alcohol intake: Just overdoing it once slows your body’s ability to fight germs for up to 24 hours. Over time, drinking too much blunts your body’s ability to repair itself. That may be part of the reason that those who drink heavily are more likely to get illnesses like liver disease, pneumonia, tuberculosis, and certain cancers. 

Sleep: Poor sleep can negatively contribute to immune function, so be sure to get seven or eight hours of sleep every night. Not getting enough sleep can make you more likely to catch viruses or germs, and increase how long it takes you to get better. That’s because your body can’t make as many infection-fighting cells and proteins called antibodies that help defend against illness. Your body releases certain proteins that help the immune system, called cytokines, only during sleep.

Supplements:

And lastly, many people want to know what kinds of supplements they could take right now to optimize immune health. There’s plenty of misinformation and profiteering going on to take advantage of those scared about the coronavirus, so here are the trustworthy immune-supporting supplements I recommend and use myself (in addition to the diet and lifestyle tips above).

Multivitamin/Mineral: This is the foundation for any health support regimen. It’s a good way to cover the basic vitamins and minerals your body needs for day-to-day function. If you aren’t on a good multivitamin you should get and stay on one. Look for a high-quality, broad-spectrum multivitamin and mineral with active forms of the B vitamins, like methyltetrahydrofolate and methylcobalamin.

Vitamin D3: Adequate vitamin D status is critical for optimal immune function, and this cannot be achieved without supplementation during the winter months. Studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42%. It is best to get your levels of 25-OH vitamin D checked for accurate dosing. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.

Buffered vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500 to 1,000 mg throughout the day with meals and snacks.Buffered vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500 to 1,000 mg throughout the day with meals and snacks.