Let’s roll into Fall strong with some tips and tricks to keep your immune system in tip top shape. Now’s the perfect time to talk building up your immune system and what foods and supplements will help so that you can navigate the season change by staying strong with good health and abundant energy.
Join me as I go through some food and lifestyle tips that you can start doing today!
Gut Health
It’s no wonder that when we start to talk about the immune system that the gut, aka digestive system, is mentioned right away. Considering the fact that up to 70% of our immune system is located in our gut this is a cornerstone piece to ensuring good health. As we start to transition into cooler temperatures it’s nice to start incorporating some delicious and nutritious bone broth back into the rotation. Traditionally bone broth has been made from beef or chicken bones however I’ve tried salmon bone broth before and have also come across an amazing mushroom style broth recipe too. Bone broth is rich in collagen and gelatin that provide many important amino acids. Amino acids like glycine, proline, and valine which help to support the bodies cellular health and gut permeability. We can’t forget that it’s also rich in minerals and electrolytes.
Another easy tip when it comes to gut health is watching out for the number of common digestive irritants that are in your diet. Wheat, gluten, dairy, eggs, soya, peanuts and shellfish may be more foe then friend. Experiment by trying a mini-elimination diet. Pick out one food and try to either reduce or eliminate it completely for a period of 7 days. When you incorporate it back into your food rotation make note of any gross feelings you may experience. Things such as gas, bloating, irritability, skin rashes, loose bowel movements (bm’s) and anything that seems out of place to you. If you are having an allergic reaction then immediately call your Dr! We do not mess around with medical emergencies. I like to track my food and mood in a paper journal as opposed to my phone so do whatever is easiest for you.
Last but not least, probiotic rich foods! Let’s make sure that we’re getting as much good bacteria in our system as possible. Foods rich in probiotics are:
*yogurt
*pickles (not all brands, read labels carefully)
*sauerkraut
*kimchi
*kombucha
*kefir
*other types of good quality fermented foods
There are a ton of probiotic products available on the market so if you’re finding it tough to eat enough probiotic rich foods everyday then go in and visit your local health food store to find something that will work for you.
Stress & Sleep
Reducing stress and ensuring consistent good quality sleep are going to go a long way in supporting ideal immune function.
Stress can show up in a variety of ways both internally and externally. Internal stressors can show up through poor air quality, chemicals and toxins in body care products, pesticides, herbicides and fungicides found in food as well as the stress created when we eat foods that aren’t great for our system. External stressors can be family or friend worries, illness, major life events and anything in between. When we can support our nervous system, our immune system feels it to.
Sleep is integral to everything! Most people should aim for anywhere from 7-10 hrs per night. It’s such a personal number. I notice that I like to sleep from 8-9 hrs a night during the fall as I adjust to the waning sunshine and shift in temperatures. Good quality bedding, air flow, noise and light pollution are all things to consider when looking at ways to optimize this piece.
Vitamins & Easy Ideas
There are certainly some specific vitamins that can assist the immune system during periods of stress. Check some out below for your consideration:
Vitamin C – this anti-viral and antibacterial powerhouse is key to immune enhancement. Oranges, lemons, peppers and parsley are but a few of the foods that contain Vit C. If supplementing, consider an option that also contains bio-flavonoids.
Vitamin D – this fat-soluble vitamin has also been called “the sunshine” vitamin and for good reason. Canadians are typically depleted of this important nutrient so it’s important to have your levels tested to gauge the type of nutrient support you’ll need. Cod liver oil, some varieties of mushrooms and halibut contain some Vit D. For a supplement I prefer a liquid in a base of olive or coconut oil.
Zinc – another great anti-oxidant that performs numerous functions in supporting our immune system, especially helpful when fighting viruses. I like to have a packet of zinc lozenges during the fall and oysters happen to be one of my favorite foods so I’m covered on the zinc front.
RECIPE
Immunity Boosting Bone Broth
Ingredients:
* 2-3 lbs grass fed bones (chicken or beef)
* 1 carrot – peeled and chopped
* 1 yellow onion – diced
* 2 stalks celery – chopped
* 3 garlic cloves – halved
* 1 tbsp apple cider vinegar (ACV)
* 1 tsp sea salt
* Small bunch of fresh parsley – chopped
* 2-3 stalks of fresh rosemary
* 6-7 cups fresh clean water
Directions:
* Place the bones in the slow cooker. Add all remaining ingredients. Set slow cooker to low and let cook for at least 12 hours.
* After 12 hours, strain the broth through a strainer or mesh sack. Discard the vegetables that you strained out. Allow broth to cool. Once cool, remove the layer of fat that forms on the top and discard or save it for future cooking. Freeze broth until ready to use.
#glutenfree #dairyfree #bonebroth #collagen #guthealth #immunesystem
RESOURCES:
https://inspiredlivingnutrition.com/stress-your-adrenals/
https://inspiredlivingnutrition.com/gut-feeling-are-my-symptoms-actually-a-food-sensitivity/
https://academic.oup.com/jn/article/132/9/2757/4687808
https://link.springer.com/chapter/10.1007/978-0-387-73906-9_1
https://www.sciencedirect.com/science/article/pii/S0091674911002788
Cordelia McFadyen
RHN Dean, School of Holistic Nutrition and School of Permaculture Design
Cordelia McFadyen, of Inspired Living Nutrition Inc., is a Holistic Nutritionist who works with brands, corporations and most importantly women to recover their digestive health and establish healthy boundaries in order to live a gutsy life. She is Board Certified in Holistic Nutrition (B.C.H.N.) and is also a Natural Nutrition Clinical Practitioner (N.N.C.P.).
Cordelia believes that there is much to learn about health; we must deconstruct old thoughts and beliefs that prevent us from moving forward in order to claim the most optimal health that is available to us all. We are not what we eat but instead what we absorb and assimilate; strong gut health allows us to do just that.
