By: Maha Blakeway
Winter is in full swing and with the
cold weather comes the flu season
– or more correctly, “respiratory
infection season,” since colds and
other respiratory illnesses tend to
increase during autumn and winter.
Winter is the best time to look after
yourself, therefore strengthening
your immune system should be your
first response to staying healthy.
Here are a few natural ways to bolster
your immune system, keeping you
healthy and happy this winter.
Eat your Vitamins
Consuming lots of fruits and
vegetables that are rich in Vitamin
C will not only boost your immunity
on a cellular level, but it will also help
battle cold and flu symptoms if you
do experience them.
Some high vitamin C foods include
citrus fruits kiwi, guava, persimmon,
potatoes, bell peppers, raw spinach,
and broccoli.
Reduce your Sugar Consumption
Refined sugar and its derivatives can
interfere with the way white blood
cells of your immune system clear
up the debris, compromising your
immune system.
A high sugar diet will reduce the
amount of beneficial bacteria that
lives in the gut. This bacteria is needed
for us to absorb nutrients from our
food. A diet high in sugar and carbs
can quickly lead to poor nutrition,
leaving you more vulnerable to viral
and bacterial infections.
Sugar comes in many forms and
names, such as Dextrose, Fructose,
Galactose, Glucose, Lactose, Maltose,
Sucrose, to name a few.
Increase Sulfur Rich Foods
Cruciferous vegetables such as
broccoli, cauliflower, cabbage,
turnips and bok choy (Chinese
cabbage) are good sources of sulfur
as they contain a substances known
as glucosinolates. These foods boost
your immunity and help resist
bacteria, protecting you against toxic
substances.
Get Moving
Exercise has been shown to improve
your mood and decrease feelings of
depression, anxiety and stress while
increasing your bone density and
building muscles. You don’t have to
subscribe to a gym, just get moving.
You can go for a 20 minute daily brisk
walk, engage in some light exercise
at home, take the stairs instead of
using elevators, or park your car far
away. All these tips help get you
moving and increase your overall
health.
Drink Herbal Teas
Ginger, Echinacea, even green tea
with its high antioxidant levels are all
immune boosting and gut friendly
teas. Echinacea has been identified
as having anti-inflammatory,
antioxidant, and antiviral properties
acting as an immune-strengthening
agent.
Use Supplements
Lack of sun exposure during winter
can hinder your efforts to stay healthy.
Taking a good quality Vitamin D3 +
K2 supplement has been associated
with better overall health.
A study conducted by Queen Mary
University in the UK has shown that
Vitamin D supplements protect
against acute respiratory infections
including colds and flu.
The mineral magnesium is needed for
more than 300 biochemical reactions
in the body. It helps maintain normal
nerve and muscle function, supports
a healthy immune system, keeps the
heart beat steady, and helps with
bone remodeling. Modern intensive
agricultural methods have stripped
increasing amounts of minerals such
as magnesium from the soil in which
the food we eat grows.
Hence while most of us are deficient,
a magnesium glycinate supplement
is advisable. Zinc too is a crucial
mineral for immunity and bone
health,
Zinc nutritional importance has
been known for a long time, but in
the last few decades its importance
in immune modulation has risen.
Zinc functions as a modulator of
the immune response through its
availability, which is tightly regulated
by several transporters and
regulators. When this mechanism is
disturbed, Zinc availability is reduced,
altering survival, proliferation and
differentiation of the cells of different
organs and systems and, in particular,
cells of the immune system. Zinc
deficiency affects cells involved in
both innate and adaptive immunity
at the survival, proliferation and
maturation levels. While acute Zinc
deficiency causes a decrease in innate
and adaptive immunity, chronic
deficiency increases inflammation.
Get Adequate Sleep
Getting a minimum of solid six to
eight hours of sleep helps you feel
rested. While you’re sleeping, your
brain and body don’t just shut down.
Internal organs and processes are
hard at work throughout the night,
detoxing and rejuvenating you.
Studies show that people who don’t
get quality or enough sleep are more
likely to get sick after being exposed
to a virus, such as a common cold
virus. If you suffer with insomnia,
try having a warm bath followed by
chamomile tea to have better sleep.
Maha Blakeway is a registered
Naturopathic Nutritionist and a
Functional Medicine Practitioner. For
more information, you can visit her
website at http://www.mahashouse.com
Entertainment & RecLrifeeasttiyolne
Well being
Immune strength for health and happiness
Health
February 20 CSA 29
