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9 Resources for a Resilient Immune System
- Malvina Lorida
- Nov 4, 2021
- 4 min read
The maintenance of a resilient Immune System is undeniably the hot topic of the past months. We hear of “Immune System” and often think of it as a separate structure from the rest of our body. However, it is so important to realise that we hold the power to turn on or off the activity of this system through diet and lifestyle.
We are able to find our bio-individual ways to rejuvenate our immune system, while being in tune with our body’s needs and desires.
Through our diet and daily activities we are able to eliminate our body's production of damaged cells, and more specifically of damaged immune cells.
At this point, it makes sense to mention that as we go through life, cell molecules get damaged or die. If they remain in the body they can accumulate in your cells and cause obstructions. This can have a great impact on your cells function and division.
So, by eliminating those immune cells and replacing them with new ones, we are able to naturally rejuvenate our immune system, and greatly benefit overall health.
The reason why I am here, sharing with you all these information is because I want you to understand and believe that you can take control of your immune system, same way you can control your food intake and your everyday life choices.
How to build Resilient Immune System.
Sleep - Sleep is an important part of overall health. When you’re not getting enough quality sleep your body becomes stressed leading to inflammation and a weakening of the immune system. Aim to 7 to 8 hours of restful sleep on a daily basis.
Movement – Commit to regular, daily activity. Create your own daily routine or even 30 minutes of decisive-walk can have a great impact your immune function.
Stress – Prioritise activities throughout your day that calm your mind and promote a tranquil mental state. It could be cooking, meditating, taking a walk, reading, listening to music, journaling...whatever works for you.
Lifestyle – connect to nature or aim for 20 to 30 minutes outdoors each day.
Detox - Limit exposure to toxins and chemicals in your air, water, food, skincare, home and mind. This includes excessive use of drugs, home- and personal-care products, as well as toxic thoughts, which can have equal negative impact on the immune system.
Diet - Nutrition is bio-individual. No single diet will benefit immune function for everyone, but here are some sensible guidelines:
Don't overeat. Try out the simple idea of eating until you are 80% full! Focus on satisfying your hunger versus feeling overly full.
Moderate your sugar intake, and try to satisfy your sweet-tooth by more natural alternatives, like berries, sweet potatoes, squash and many more.
Limit foods high in saturated fats.
Increase your fiber intake, such as fruits, veggies and healthy grains.
Offer to yourself a veggie-rainbow on your plate, to ensure that you are consuming a plethora of immune-supportive phytonutrients.
Protect your insulin & metabolism by following a low-glycemic-load diet. Prioritise the consumption of vegetables, fruits, olive oil, nuts, and beans.
Intermittent fasting – Boost your metabolism and immune system by splitting your day into eating and fasting periods. One suggestion is to eat during a 10-hour period, avoiding food for the remaining 14 hours.
Protect your microbiome – Make sure you enjoy a high-fiber diet rich in prebiotic nutrients that feed and support the good bacteria in your intestinal microbiome, building gut immunity.
Supplementation – The following nutrients have all proven important to healthy immune function. However, we often don’t consume them in adequate portions through our diet, and so daily supplementation at the appropriate levels may be advisable.
Please be sure to speak with your medical practitioner before adding herbs or supplements to your regular routine.
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Zinc
Magnesium
Vitamin B12
Vitamin B3 (as niacinamide)
Quercetin - a bioflavonoid found in buckwheat, onions, apples, grapes, and green leafy vegetables
Probiotics
Omega-3 fatty acids
Hebs - Eat Garlic & Ginger!
There are many other herbal allies I could have mentioned here, but I wanted to suggest something that you could easily find in your kitchen, or in grocery stores. The great news is that these two foods are some of the best and well researched herbs we have to support the immune system.
· Finely chop raw garlic and add it to salad dressings, or steamed greens. You can also cut in slices a small clove, put it on spoon with honey and swallow it without chewing it! And maybe help it go down with water :) You can also put it on toasted bread with butter or in guacamole or even add a little in a honey lemon tea!
· Also try out the ginger tea below:
Digestive Ginger Tea
Bring 2 cups of water to boil
Add 1/2 inch (1.5cm) piece of chopped ginger root, 2-3 cloves, and 1/2 tsp cinnamon powder
Reduce heat, cover with lid, and simmer 10 min
Strain and drink after or with meals
Overall,
It's important to remember and honour our bio-individuality in terms of lifestyle and diet. In addition to this, the above suggestions can be used as the foundation for your immuno-rejuvenation journey.
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