Hello there!
Well we have definitely left the warmer weather behind, and that usually means the bugs seem to come out to play. As result, it is super important to be looking after your immunity. The stronger your immune system, the better prepared you are to fight off the bugs, and the quicker recovery.
So here a few things you can consider to support your immune health.
Make sure to catch those Z's. If your sleep schedule is off, it's time to cozy up with your bedtime routine. Summer nights might tempt you to stay up late with the sun still shining, but with the darkness creeping in earlier, it's your cue to go to bed a bit sooner. Everyone's sleep needs differ, but aiming for at least 6 hours is a must for your body's sake. Snuggle in by 10 pm for optimal sleep, instead of burning the midnight oil.
Are you taking care of your diet? Ensuring you consume nutritious foods is crucial. Our gut microbiome significantly impacts our immune system. If your diet includes excessive sugar, alcohol, smoking, or processed foods, your gut health will be compromised. While it's tempting to opt for fast and easy food when tired, fresh and wholesome foods are preferable. Incorporating plenty of vegetables and fibre to support your microbiome is essential. Aim for 30 plant based foods, spices, grains a week to keep your microbiome diverse.
Consuming foods that are high in vitamins A, C, D, zinc, and iron can significantly boost your immunity. Zinc and iron are abundant in meat and are readily absorbed by the body. If you prefer a plant-based diet, nuts and seeds are excellent sources of zinc. Spinach, tofu, quinoa, pumpkin seeds, and lentils are excellent sources of iron. Consuming foods rich in vitamin C alongside iron sources can enhance the absorption of non-heme (plant-based) iron. Vitamin C-rich foods consist of citrus fruits, kiwi fruit, blueberries, strawberries, tomatoes, white potatoes, and cruciferous vegetables like broccoli, brussels sprouts, cabbage, and cauliflower. Opt for seasonal foods for maximum freshness and nutritional value, prioritizing vegetables over summer fruits Vitamin D can be found in various food sources, mainly in animal products like oily fish (salmon, mackerel, sardines), egg yolks, and red meat. The sun is a primary source of vitamin D, so take advantage of milder UV rays by spending 10-30 minutes absorbing sunlight each day. Adjust the time spent in the sun based on the current weather conditions and time of year. Vitamin A can be found in various food sources such as beef liver, organ meats, salmon, herring, spinach, sweet potatoes, carrots, broccoli, and pumpkin.
Why are these nutrients important?
Zinc, Iron, and Vitamins A, C, & D food sources in particular support our first line defence immunity (innate immunity), which works as physical barriers (such as skin, the gastrointestinal tract, the respiratory tract, the nasopharynx, cilia, eyelashes and other body hair), chemical barriers (think such as secretions, mucous, bile, gastric acid, saliva, tears, and sweat), which work to destroy the the pathogen before it gets into the body. It also covers general immune responses such as inflammation, which serves a purpose in certain situations, and the complement system. The complement system identifies pathogens for destruction and creates holes in the cell membrane to eliminate them. As you can see it is pretty handy the innate immune system, and it can prevent things happening, before you get a full blown infection.
4. Lastly, kick stress to the curb! Non-stop stress is like a pesky party crasher, so catch those Z's to let your body recharge and reboot.
Of course, everyone's immune system dances to its own beat. If you're on the sickly struggle town bus or feeling like a deflated balloon, why not support yourself to a boost with herbal and nutritional goodies? Reach out should love to have some naturopathic advice on how to boost your immunity!
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