Immune System

100% you can prime your immune system to help ward off illness. Take a look at my suggestions on what you can be doing now to enhance your immune system.

Fuelling for strong immunity – remember seasonal, wholesome, real foods and listen to your hunger signs.

Cook with kitchen spices to enhance digestion and make nutrients available to the body. These help breakdown our food in the metabolic process in the gut. Such as turmeric, cumin, coriander, black pepper, ginger, garlic.

1. Water– at least 1.5L per day (can include herbal teas)
   a.     Warm or room temp is best (not cold / fridge), sip (do not scull your fluids) and plant material (better absorption if it contains plant material such as herbs, leaves, wedges of citrus etc)

2. Green tea
   a.     Buy a quality green tea and have at least 2-3 cups per day. Contains flavonoids, a type of antioxidant. Also contains epigallocatechin gallate or EGCG, another powerful antioxidant  but it has also been shown to enhance immune function. L-theanine, an amino acid in green tea may aid in the production of germ- fighting compounds in your T-Cells.
   b.     https://wildyunnantea.com.au

3. Onions and garlic – both high in the sulphur compound allicin. Have them daily and best if you can add extra garlic at the end of the meal so you do not cook out all of the allicin.

4. Fresh turmeric – 1-2tsp daily – anti-inflammatory,  anti-oxidant and wonderful for digestion.

5. Ginger – 1-2tsp daily – anti-inflammatory and anti-oxidant

6. Mushrooms – add to as many meals as possible.
   a.     Regular button, swiss brown, flat large, oyster, enoki, porchini
   b.     Shiitake and reishi – these are often harder to find but look out for them, you may be able to find them in dried form. These will super charge your immune system! The polysaccharides support immune function by enhancing our white-cell activity, including natural killer cells, promoting innate and cell-mediated immune function, protecting us against invading microorganisms.

   c. I love and stock this brand of powdered mushrooms https://teelixir.com

7. Greens and cruciferous vegetables – Don’t overcook them. Just a nice light blanche / steam is great. Include but do not limit yourself to:
   a.     Broccoli – one of my favourites. vitamin A, C and E in addition to antioxidants and fibre
   b.     Spinach – numerous antioxidants, vitamin C and vitamin A
   c.      Brussel sprouts, cabbage and cauliflower – also terrific
   d.     When spiced or sprinkled with a bit of apple cider vinegar or balsamic vinegar their phytonutrients are more easily absorbed by the body

8. Vitamin A rich vegetables – pumpkin, sweet potato and carrots

9. All fruits but juicy are the go to right now – at least 3 pieces per day. Fruit not only provides you with an abundance of nutrients including vitamin c (super important for white blood cell production and to also support healing at the site of inflammation) and antioxidants but also hydration
   a.     Go to town on citrus – grapefruit, oranges, tangerines, lemons, limes, mandarins
   b.     Kiwi fruit, pineapple and papaya are full of digestive enzymes to enhance digestion and they are super high in vitamin C
   c.      Berries
   d.     Pears, plums, mangoes, peaches
   e.     Pomegranate juice – has been shown to have antibacterial and antiviral properties in addition to being vitamin C and E rich.

10. Red and green capsicum – super high in vitamin c and beta carotene (precursor to vitamin A, anther essential nutrient for the immune system)

11. Sunflower seeds and pumpkin seeds – packed full of nutrients including phosphorous, magnesium and vitamin B6. They are also super high in vitamin E, a powerful antioxidant and zinc – super important for the immune system as it is essential for T cell and natural killer cell function as well as proper lymphocyte activity and is involved in producing antibodies to help fight infection. Spinach, blueberries, ginger, asparagus, sesame seeds, lentils, cashews and quinoa are also high in Zn)

12. Plant based oils to provide you with essential fatty acids such as chia seeds, hemp seeds, linseeds, almonds, walnuts, brazil nuts, avocado . These will help to reduce inflammation. Stay away from excessive fat intake as this will negatively affect the immune system.

13. Cook with dried herbs and spices such as chili, turmeric, cumin, coriander, black pepper, ginger, garlic – all enhance digestion and make nutrients available to the body plus they have wonderful immune enhancing properties not to mention flavour!

Sleep

The body repairs itself whilst you sleep. Inflammation and a compromised immune system are some of the first signs you are not getting enough. Ensure you are in bed by 9.30pm and getting 7-8 hours.

Vitamin D

Immune dysfunction, mental health disorders, poor bone strength and even cancer are linked to low vitamin D levels. Vitamin D reduces inflammation as well as increases the amount of antimicrobial proteins that can help kill off invading germs and viruses and help your immune system fight infections more effectively.

Wash your hands…

You have heard it so many times but the simple action of washing your hands regularly and keeping up with proper hygiene is one of the very best ways to protect you from colds and flu. Regular soap and water is perfectly fine.

Relax. How is your stress levels?

Excessive stress affects every system in our body. It severely depletes essential vitamins and minerals from our body which are there to help protect us. On a physical level, the continued cortisol production lowers your immune system response, which is why you might end up with a cold when you are stressed out. Ongoing stress also depletes essential vitamins and minerals from the body including amino acids, Vitamin C, B vitamins and magnesium, which contributes to anxiety and nervous tension, insomnia, lowered immune function and fatigue.

Exercise

Get the balance right. Not too little, not too much. Movement every day of varying intensities is super important for your overall wellbeing. Exercise boosts circulation and therefore helps to get blood and nutrients to all areas of the body. It also helps to circulate antibodies and increases the production of macrophages which attack the bacteria that can trigger upper respiratory diseases. It also helps to reduce stress hormones and boosts your endogenous happy hormones!

How is your tummy?

70% of the immune system resides within the gut. Your gut integrity (how strong the lining of the gut is) and the microbiome that resides within it can directly impact your immunity. If you digestive system is not functioning optimally then it  is imperative you get on top of it as your immune system will not function at its best if it is not and your chances of immune based illness will be increased.

 And of course you are not smoking are you and you are staying away from all refined and unprocessed foods…..

JC.