Still recovering from that nasty cold your little ones brought home from school? Do the winter months ahead worry you for fear of catching the dreaded flu? Or maybe you’re one of the unlucky ones with a weak immune system and suffer multiple attacks from various illnesses throughout the year? Sick of spending tons of money and time at the pharmacy and on trips to see the doctor?
Fear not, for in this post I will provide you with some nutritional & lifestyle tips to help you in fortifying your immune defenses this cold and flu season and year-round.
1. Eat fresh, whole foods. Pass on the packaged and processed foods and opt for the nutrient-dense, fresh, whole and unprocessed foods which will provide an abundance of micronutrients, fiber, and other phytonutrients (plant compounds that provide defense against illnesses). Vitamins and minerals are more likely to be plentiful in fresh foods whereas the processed ones are stripped away of many significant immune-supporting nutrients.
2. Limit sugar intake. The sweet stuff has been shown to weaken the immune system. Try to keep your consumption of refined and processed sugary foods to minimal levels, relying more on whole fruits in moderation as a healthier substitute.
3. Manage stress. Avoid unnecessary stress when able and protect those valuable adrenal glands. It’s often during those stressful times when we become vulnerable and more likely to contract a cold or flu, so it is wise to find a way to manage stress to avoid getting sick. Read a book, watch a funny movie, play an instrument, cuddle with a loved one!
4. Get adequate sleep each night. Strive for 8 uninterrupted hours of sleep each night. Avoid caffeine and exercise late in the day which could affect your ability to relax and unwind later in the evening. Also try to minimize your contact with television, computers and cell phones later in the evening which could be too stimulating to the nervous system.
5. Exercise. Get outside and take a walk, hike, or bicycle around town to promote healthy lymphatic drainage and circulation. Exercising also helps manage stress, so it can’t hurt.
6. Get outside more. If you’re able to exercise, why not do it outdoors?Leave your desk and take a quick walk or simply eat your lunch outside. Exposure to sun can be a good thing if it is for short periods of time. Vitamin D, which the body can synthesize from sun exposure plays a critical role not only in bone and cardiovascular health but also in immune health. Vitamin D can be difficult to obtain from foods, so relying on diet alone is not the best route to supply this vital nutrient.
7. Eat fermented foods. Fermented foods contain naturally-occurring probiotics, good bacteria, which promote optimal gut health. Since many of our immune cells are located in or around the digestive system, nourishing the gut with these friendly flora-containing foods will ensure a strong immune system. Try a forkful of sauerkraut daily, unsweetened full-fat yogurt for dessert, or add pickles to a salad.
8. Consume foods rich in vitamin C. Studies have shown that vitamin C can help prevent your incidence of contracting a common cold rather than shorten your duration of suffering once you already have one. As a preventative measure eat more of these foods which are rich in C: lemons, limes, bell peppers, broccoli, and parsley.
9. Get your zinc on. Oysters, red meat, liver, spinach and pumpkin seeds are all good sources of zinc, a mineral which the body relies on for many different functions, including immune system health. If you frequently get colds and infections, it’s quite possible you could be zinc deficient.
10. Moderate alcohol intake. Alcohol in moderation can be an enjoyable, and some may argue “healthy” substance (depending on the beverage of choice, of course). Moderation is key here and too much of a good thing can be detrimental. Think of alcohol as another form of processed sugar which will act as an immunosuppressant, just like the sugar from a piece of cake.
If 10 Tips to Optimize Immune Health was helpful, please share this post with a friend so that they too may learn something from reading it.
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Mike is a holistic nutritionist that helps people feel more optimistic about their health and wellness through changes in diet and lifestyle shifts.
He has authored posts and articles featured on MarthaStewart.com, today.com, and iVillage.com.