With the recent outbreak of COVID-19, boosting your immune system can help you stay healthy and maintain healthy immune system to fight off infections.
Here are a few simple ways to support your immune system:
* Eat Real, Whole Foods! Colorful, fruits and vegetables, healthy fats and lean proteins. Focus on filling your body with foods that are nutritious and nourishing as possible! Our immune system relies on nutrient dense Whole Foods to function well.
* Cut out sugar and refined starches. Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starches and sugar will help your immune system function better and your overall health improve.
* Drink plenty of fluids, especially warmer fluids. Consuming adequate fluids supports all your bodies’ functions including the immune system. Make soups with fresh vegetables to have throughout the week. Drink herbal teas like ginger, turmeric and green tea. Keep a bottle of filtered water with you at all times to stay hydrated. Avoid fruit juices and sweetened beverages.
* Get sufficient sleep! Sleep restores and heals the body. Aim for seven to eight hours a night.
* Eat multiple servings of colorful fruits and vegetables high in Vitamin C, A and phytonutrients to support the immune system. Choose leafy greens, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower).
* Ensure adequate protein intake. Protein is critical for immune function. Eat approximately 1 gram/kg or about half your body weight in grams of protein a day, organic, lean animal protein or plant based proteins (legumes, nuts/seeds).
* Get regular exercise. Mild to moderate exercise (30 to 45 mins) helps boost the immune system. Practice meditation and yoga to decrease stress levels.
* Get your healthy dose of probiotics to keep your gut healthy and support immunity. Incorporate fermented foods such as kimchi and sauerkraut into your meals or try a low sugar yogurt or kombucha.
Incorporating these practices can boost your immune system and help you stay healthy and maintain a healthy immune system to fight off infections.
Sources: Dr. Hyman, “Supporting your Immune System when you may Need it Most”