6 Healthy Habits for Optimal Immune Function
1. Healthy, Whole Foods Diet
- A diet high in vegetables, fruits, seeds, nuts, grains and fresh herbs is the best way to promote a healthy immune system. The vitamins and minerals in a whole foods diet support the immune reactions that are necessary to keep our bodies protected from pathogens but not become over reactive.
- Avoiding all processed foods is key. They contain preservatives, byproducts and toxins that impair our body’s ability to function optimally.
- Avoiding allergenic foods like peanuts, wheat and dairy. These foods either trigger immune responses which weaken our immune system on a whole or propagate the production of mucous which disables the body’s ability to get rid of unwanted microorganisms.
- Our favorite immune foods: ginger, garlic, mushrooms (shitake, reishi, maitake). They fight the invaders while acting as a deep immune tonic. Consider making Immune Boosting Soup.
2. Get Good Sleep!
Sleep is so important when we are trying to stay healthy. During sleep our bodies regenerate and our minds integrate the information we learnt during the day. Six to eight hours a night is essential for adults and about two to three more hours per night for kids. If you are having trouble sleeping, get in touch with us to see what we can do to improve your sleep and fortify your health! Read about insomnia treatment.
3. Sun!
Get some sun!
There are many vitamins shown to play an important role in a healthy immune system and Vitamin D is one of them. As naturopathic physicians, we would like to see serum vitamin D levels above 70 nmol/L. The best place to get vitamin D? Outdoors! Exposing your back, chest and arms for 15 minutes a day during non-peak sun times is all it takes. If you live in a climate where that isn’t possible, you can supplement with a high quality vitamin D neutraceutical. In addition to boosting your immune system it is a great way to keep up your bone density, an important consideration for women of any age.
4. Fortify the Immune System
Keeping in mind our busy lifestyles, stress and lack of sleep, there are certain times a year when we could use a little help. Luckily nature made many plants to help us stay strong!
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Goldenseal
Astragalus – this is a chinese herb. It has been used for centuries as a deep immune tonic. It’s easy to prepare, just boil it for 15 minutes in water or soup and enjoy. It is part of our Immune Boosting Soup Recipe.
- Mushrooms – contain a compound called b-d glucans and polysaccharides which both help to tonify the immune system, keeping it strong and ready to fight! They are best taken in soup or as a tincture (alcohol extraction).
- Goldenseal – this plant is more formally known as Hydrastis canadensis and it is a potent antimicrobial. Used in conduction with a healthy diet, it can stop an invasion in its tracts. It is best taken in a capsule because of its bitter taste
- Garlic – this is one of our most delicious antimicrobials. It is easy to buy and even easier to prepare. Just cut up one clove into a couple pieces and let stand for 5 minutes. Swallow the pieces and repeat 3x per day, especially when you feel like you are coming down with a cold. Sometimes garlic can cause an upset stomach. If this happens, take it with food, or decrease the dose. Do not take if you are using prescription blood thinners.
- Echinacea – is one of most well known immune plants. It fights off foreign invaders. And because it is a flower it can be taken as a tea or in a capsule.
5. Vitamins and Minerals
Today’s soil isn’t what it used to be. Nutrient depletion and pesticides make it difficult for us to obtain all the cofactors we need to support our immune system. Consider some of these supplements to boost the immune system:
- Vitamin C
- Multivitamin/Multimineral
- Zinc
- Vitamin A
6. Keep Your Stress to a Minimum
There are lots of ways to decrease stress. Here are a few of our favorites:
- Get good sleep! See # 2 above
- Meditation – just 20 minutes of mediation per day can lower your stress. Closing your eyes and focusing on your breath is all it takes!
- Practice mindfulness in your life.
- Physical affection – nothing lowers your stress and increases your oxytocin like a hug or skin-on-skin contact.
- Massages – our bodies store stress in the form of tight muscles and fascia. A massage once a week by a loved one or professional reminds the muscles that they can relax.
- Create your own stress reduction strategy.
This article is contributed by Dr. Ariel Jones who did a naturopathic internship in 2014. Visit her website here.
Immune Boosting Soup
By Dr. Ariel Jones* Ingredients: Stock 3 – 4 Cups Veggies and Veggie Peels (what you would put in the compost!) Chopped Roots** of Herbs: Parsley, Cilantro, Oregano, Basil (**roots not leaves) 1 Burdock Root Chopped 5 Pieces Sliced Dried Astragalus Root 1 Whole Bulb of Garlic, Cloves Separated, Peeled and Chopped 1 Onion Chopped […]
