5 Simple tips for a healthy immune system

27 Nov 5 Simple tips for a healthy immune system

As far as I have learned there are only 4 seasons in Canada: summer, winter, fall and spring. This means that “Flu” is not a season, so you don’t have to suffer through 3 months of it. By following these 5 simple tips for a healthy immune system, you can enjoy all 4 seasons in healthful way. Did you know that that what you and your family consume on a daily basis can prevent infection? Fight the infection? Reduce the duration and intensity of the infection?  It does, so start reading and get healthier!

1.Replace processed foods with whole foods

Processed foods include any food item that has been altered from it’s natural state. In general foods tend to be lower in nutrition due to poor soil quality and early harvesting. When foods are processed they tend to be diluted with stabilizers and fillers so they can be eaten without spoiling. Try to stick with whole foods that are vibrant in colour to maximize your nutrient intake. Most immune boosting vitamins (A, C, E) and minerals (magnesium, zinc and selenium) are abundant in Fresh fruits, veggies and seeds.

2.Replace high sugar foods with foods that are high in antioxidants and immune boosting.

For every teaspoon of sugar consumed, your White Blood Cells (immune fighters) are lowered for 5 hours. So go ahead and dump all the leftover halloween candies and replace them with naturally sweet dark berries, goji berries, cranberries, elderberries and pomegranate. Load up on fruits and veggies of all colours because these potent foods will help you fight infections (and engulf bacteria), decrease inflammation and quench free radicals and keep you younger for longer.

3.Replace artificial flavours with fragrant herbs that taste good and boost you.

Artificial flavours don’t offer anything more than enhanced flavouring. Instead, add in fragrant herbs that offer therapeutic benefits. These can be added to home baking, smoothies, soups/broths, stir fries, rubs etc/…

Ginger- is warming for chills and can encourage perspiration (and breaking a fever)

Lemon balm and elder- are soothing and can help break a fever

Mint- can settle tummy troubles and cool a fever

Mullein and liquorice- offer antibacterial and antiviral properties

Lavender, valerian and chamomile- are calming and encourage restful sleep

Sage and thyme- are helpful to soothe sore throats and ease congestion

Coltsfoot- works nicely to break up mucus and decrease congestion

4. Replace mucus forming foods with foods that help to flush your lymphatic system

Mucus is perhaps the most annoying part of a cold or flu. The congestion that it creates in sinuses and ear canals can often lead to unbearable pain, altered hearing and dizziness. When caught in the throat or lungs,   coughing can interrupts your daily activities and conversations. Not to mention that it’s gross and the easiest way to spread your infection with others. In young children, it’s particularly problematic because they can’t blow their nose or spit it out, causing the infection to last much longer than necessary. Consider cutting mucus forming foods such as dairy, soy, bananas, chocolate and citrus (such as oranges and orange juice) for the duration of your illness. Instead replace these foods with hydrating teas, soups and broths. Remember congestion is well resolved with the warming socks treatment. IF you don’t believe me, try it for yourself.

5. Replace unhealthy germs with great bacteria!

Anyone who has had pink eye or the stomach flu spread through their home like wildfire knows the importance of hand washing. When we are sick or tending to sick kids, it’s easy to rush through this motion- but just like you teach your kids, sing the entire alphabet, use natural soup, warm water and scrub.  Hand washing made it’s mark in medical history in terms of infection control and death prevention. It’s so important. On the flip side, not all bacteria is bad. Remember to add in great bacteria through high probiotic foods. These may include: yogurt (you can try coconut or almond or cashew yogurt when you are avoiding dairy) and kefir (water kefir and coconut kefir are alternatives). Sauerkraut, kimchi and kombucha are less known sources, but equally great. Ensuring healthy gut bacteria is critical to overall immunity…. after all 70% of your immune system is in your digestive tract!