In the past week, many parts of the Country have been slammed with unseasonable winter weather, even though it is fall. Now is the time to boost your immune system and today I will share with you some ways to do just that. To begin the function of the immune system is to protect your body against anything that causes disease. Boosting your immune system is a two-headed coin, it is about choosing foods that support the immune function, as well as staying away from behaviors that weaken it. You may want to keep in mind the following six habits as you work on boosting your immune system.
We all have been under stress related to Covid 19 and all of its strains for the last few years. We all have different ways of managing stress, some have turned to alcohol for stress management. A glass of wine here and there can be a healthy way to manage the crisis. However excessive alcohol use can weaken your immune system. The effect includes an increased susceptibility to pneumonia and a greater chance of developing acute respiratory stress syndrome (ARDS). Other increased risks are sepsis, poor wound healing, and slower recovery from infections. Binge drinking according to the CDC is four or more drinks for women on a single occasion and five or more for men. Heavy drinking is defined as eight or more drinks per week for women, and 15 for men. If you consider yourself to be in either category, try to cut back to moderate drinking, which is one per day for women or two for men. Of course, you should seek professional counseling if you need help.
When I am preparing my food, I make sure it is seasoned to my taste. A good cook always tastes their food to assure the seasoning is on point. I have sat down to a meal with folks and the first thing they reach for, even before tasting the food is the salt. We are all aware that excessive salt use leads to high blood pressure. Without a doubt, most of you are not aware of the fact that going overboard with salt may lead to immune deficiencies. When your kidneys excrete excess sodium (salt), the body’s ability to fight bacterial infections is reduced. To help control your salt intake reduce your consumption of processed foods like canned soups and frozen pizzas. Check out labels for sodium content, one teaspoon of salt contains 2300 mg of sodium. Try limiting salt and use other seasonings like herbs and spices.
Sugar, sugar, sugar, got a sweet tooth? Cutting back on excess sugar is important for good mental health and boosting your immune system. 100 grams of sugar reduces the ability of immune cells to destroy bacteria. Your sugar intake should be no more than six teaspoons per day for women and nine for men. One teaspoon equals four grams of added sugar, so that is 24 grams for women and 36 grams for men.
Coffee and tea contain high levels of antioxidants which are linked to anti-inflammation. But if you drink too much caffeine it may interfere with sleep. Sleep interference can increase inflammation and compromise immunity. Consider getting rid of caffeinated drinks with no nutrients made with sugar or artificial sweeteners, such as soda, (known to some as pop), and energy drinks. Be sure to cut off your caffeine intake at least six hours before bedtime to assure a full night’s sleep.
A high intake of dietary fiber and prebiotics supports healthy immune function, including protection against viruses. Adequate fiber also promotes more and better sleep. Only 5% of us consume the recommended 25 grams per day for women and 38 grams for men. Increase your fiber intake by eating more whole foods, like whole grains, beans, lentils, peas, nuts, and seeds. Trade processed foods for fiber-rich foods and sugary cereal for oatmeal topped with fruit, nuts, or raisins. Instead of white rice use brown or wild rice. Instead of cookies, chips or other packaged snacks try combinations of fruit and nuts or veggies served with hummus or guacamole.
Fresh green vegetables provide nutrients to help immune function, including vitamins A and C, plus folate. Greens have compounds that release a chemical signal that boosts immunity in the gut, the location of 70-80% of immune cells. The most beneficial are cruciferous vegetables such as kale, collards, broccoli, bok choy, cabbage, and Brussels sprouts. At a minimum eat 3 cups per week either raw, steamed, sauteed, oven-roasted, or stir-fried.
There you have it the choice is yours. If you want to increase your immunity and protect your body against disease, try incorporating these suggestions for a healthier, happier, you.
Until next time,
Peace, Love, and Blessings💖
