Immune Health
Immune health is largely diet driven and is significantly affected by the food we eat and the drinks we consume. Did you know that 70% - 80% of your immune health begins in the gut? The gut microbiome essentially acts as a gatekeeper for your immune system. High levels of bad bacteria can disrupt the finely tuned balance of the gut microbiome. However, the more good bacteria you have the better and healthier you will feel.
Our immune health can very easily fall out of balance when we digest too much ‘food’ filled with additives, preservatives and colours, because these can be quite toxic to our bodies. Disruption to this balance can happen from having too many additives in our food, consuming pro-inflammatory foods such as dairy products and meat, having too much sugar, smoking, drinking alcohol or taking medication, as well as from non-diet related events such as being too stressed, thinking negatively or not getting enough sleep. These elements all create an acidic home for bad bacteria to flourish and that’s often when we see allergies, sickness, disease and other issues present in our body.
When choosing packaged / processed food, try to choose an option that is as natural and unrefined as possible. Look for items with ingredient lists that are small and use words you can understand so you know exactly what is going inside you. Avoid Genetically Modified Organisms (GMOs) which are usually found in corn, soy, canola and cotton products. For these products, always look for organic options. This is because GMO’s can cause immune system disorders, gastrointestinal problems, infertility issues and damage to your organs.
Try to eat as much plant-based wholefoods as you can, because this is where the real improvement to health begins. A diet consisting largely of fruits, vegetables, nuts, seeds, lentils and grains is vital for a healthy immune system – and proactive health is far better than reactive health. We need to come back to nature, to the food the earth grows for us which contain all the nutrients and phytochemicals (that resist fungi, bacteria, viruses and infections) that our body needs to keep us whole and healthy.
Below you will find 10 ways to regain your immune health balance:
By increasing our intake of green fruit and vegetables, drinking fresh green juices, having water with a squeeze of lemon and a pinch of salt (this increases hydration) we can flush, cleanse and detoxify the body and create an alkaline environment where our immune health can flourish. An acidic body is where disease thrives - and we don’t want that!
Apple Cider Vinegar (ACV) is a natural probiotic full of antimicrobial properties and can help clear out some gut invaders and issues like yeast infections. ACV is also great for helping your body digest food, reduce bloating, gas and constipation (which can happen from eating too much dairy and acidic food). I like to mix 1 tsp of ACV with some water and drink upon waking.
Vitamin C is a powerful disease fighting antioxidant and is necessary for effective immune function and good overall health. Vitamin C can be consumed by eating fruits such as oranges, lemons, grapefruits, strawberries, kiwifruit, and vegetables like red capsicum, tomatoes, kale, broccoli and spinach. Citrus fruits also contain quercetin and have anti-viral properties which is also vital for a strong and healthy immune system. In times where viruses are more prolific, I also like to take a good quality high dose (500mg +) Vitamin C supplement each day to give me an extra boost.
Quercetin (briefly mentioned above) not only supports immune health, but it is also an antioxidant and a natural antihistamine. Quercetin supports healthy, oxygenated, free flowing blood cells which is very important for our overall health. To best support your body, regularly eat foods high in quercetin like citrus fruits, berries, dark green cruciferous vegetables and apples, or by taking a good quality supplement from a health food store.
Zinc is an essential ingredient for healthy cells, helping to fight any free radical damage and boost your immune system. Foods that have the highest levels of zinc include, pumpkin seeds, hemp seeds, chickpeas, lentils, cocoa powder, cashews, almonds, mushrooms, spinach and avocado. You can also look for good quality supplements, but be wary as the cheaper supermarket varieties are often full of fillers, flavours and colours. I find that a few zinc droplets added to a glass of water provide great additional support to me and my family.
Fermented foods and drinks can also support gut health. Some great options include miso (this is also good at reducing hormone related migraines too), pickles, sauerkraut, tempeh, tamari sauce and kombucha (even just a mouthful is beneficial). Fermented foods can help the body to hold iron levels too. Just be mindful that when it comes to fermented foods and drinks – a little goes a long way – and they can be gas producing!
Getting out in the sunshine and fresh air sounds a bit cliche, but it is actually vital. Exposure to the sun increases our Vitamin D levels which is incredibly important in killing viruses and bad bacteria in the body, while clean fresh air helps to move pathogens from our respiratory system and blood stream. An easy way to get more fresh air is to open your windows and doors of your home, office or car. Did you know that when an outdoor hospital was built during the Spanish flu pandemic in 1918, the patients being treated there recovered much faster than the ones in a regular indoor enclosed hospital due to being exposed to nature’s healing gifts of sunshine and fresh air.
Stress is known to affect our emotional, mental and physical state of wellbeing. High levels of stress can weaken the immune system, making us more prone to infections and illness. When stress is high our cortisol (the hormone produced by our adrenals) levels rise and adrenal fatigue can set in – and our health can go rapidly downhill from there. So it’s really important to keep stress at a manageable level. One way to do this is by taking some time out to do something that brings you joy. Another is meditating. There are also lots of good Apps out there like Insight Timer, Bloom or Head Space that you can use to help you breathe, steady your heart and calm your nervous system. Maybe write a list of all the things you are grateful for - this is an excellent way to reduce stress and boost your emotional state. Drinking calming teas like Chamomile, Tulsi or Peppermint may also help reduce stress. Peppermint tea contains hesperidin which is great for immune health. Our energy levels are also affected by stress, so instead of having the caffeinated coffee which only gives a short high then fizzes your adrenals further, try and switch to a fresh juice or smoothie (without dairy milk) to sustain your energy a bit more effectively.
Exercise not only helps you feel good, but it also boosts your immune function, overall health and well-being. It’s important to find something that you enjoy doing. Be mindful ladies of where you are in your monthly cycle and what intensity you are putting yourself under during each phase. High intensity workouts are great around ovulation, but slower practises like yoga or walking are more beneficial and nourishing around menstruation time. Getting outdoors amongst nature is wonderful for both the mind and body. Walking for as little as 30 minutes each day is fantastic for the whole body. If you can’t get outdoors, there are some great options online (e.g. YouTube). I really like ‘Yoga with Adriene’ and ‘Boho Beautiful’ who incorporate yoga and meditation. The Glo App is also great.
Sleep is optimal when we receive 7-9 hours of uninterrupted rest. When our body is in rest mode, it is also in healing mode because during our sleep, we are actually fasting and detoxing as well - giving our body a well-earned break from being active and consuming food and drink. During sleep, the body gets to work, reducing infections and inflammation. That is why we often feel the need to sleep more when we are unwell, because we are in healing mode and our body is busy fighting disease, regaining strength, flushing out the toxins (even viruses are toxic) and bringing us back into balance for optimal health. If we prolong this fasting (no eating) period through to lunchtime, then we are doing what is known as intermittent fasting, where there are even greater healing benefits for our body.