10 Essentials to Boost your Immunity Naturally

1. Eat more fruits, vegetables, and whole foods.

   For our immune system to function optimally it relies on nutrient dense whole foods. Majority of people are deficient in one or more nutrients which can lead to poor immunity and disease. Vegetables are the foundation for a healthy diet as they provide the body with essential nutrients like Vitamin C and antioxidants. We should aim for at least two fruits and 6+ servings of vegetables everyday.

2. Hydrate the body.

   Our body is made up to 60% water. Consuming adequate fluids supports the bodies functions for elimination of toxins. Dehydration can cause headaches and increase your susceptibility to illness. To prevent dehydration you should be drinking enough fluid daily to make your urine pale yellow. Aim to drink at least 8 cups of water or herbal tea throughout the day. Keep a bottle of filtered water with you at all times. If you struggle to drink plain water add cucumber, lime, lemon, or any other fruit into your water bottle for a little flavour.

3. Exercise

   It is best to exercise everyday to support the immune and lymphatic systems. Avoid over exertion like long runs especially when you are feeling rundown. Do a variety of activities to stay active like walking, swimming, jogging. cycling, yoga and any other fitness routines you enjoy. Aim for at least 150 minutes per week which is about 20 to 30 minutes per day.

4. Get adequate sleep

   Sleep restores and heals the body. The key component is deep sleep as this is the time where the body can do a lot of healing and repairing. Create a sleep routine to allow the body to have a set circadian rhythm. Aim to head to bed earlier before 10:30pm and aim to sleep 7 to 8 hours per night. If you struggle to get to sleep and have a busy mind try to incorporate relaxation and breathing techniques in the evening before bed.

5. The Trinity roots - Onion, garlic and ginger

   These provides a wide spectrum of anti-microbial properties to help the body fight Infections. These are known to treat the common cold and ward off viruses with their anti-viral, antifungal, and antibacterial properties. Add these ingredients to soups, stir-fries, dips, and curries.

6. Stress Management - Yoga, Breathing, and Meditation

   Long-term stress promotes inflammation and reduces the immune cell function. When we have prolonged psychological stress or physical stress it’s suppresses the immune system. We can reduce stress through the use of meditation, exercise, yoga, mindfulness, and journaling. Create a daily practice to be consistent. Choose one stress management tool and aim to do 10 minutes daily. Little and often is more beneficial than once a week. These techniques will calm the nervous system and reduce your perceived stress levels.

7. Supplements

   Studies indicate that the following supplements strengthen your bodies immune system:

   ⁃ Vitamin C. Taking 1000 to 2000 mg of vitamin C can reduce the duration of colds and boosts your immune system to recover from infection.

   ⁃ Vitamin D. When we are deficient in vitamin D it may increase your chances of getting sick. Our main source of vitamin D is sunlight on the skin, however, during winter we may need to supplement to get adequate vitamin D.

   ⁃ Zinc. Supplementing with 50 mg per day is known to reduce the duration of the common cold.

8. Herbal medicine

   The following herbs will enhance the immune system:

   ⁃ Astragalus

   ⁃ Echinacea

   ⁃ Elderberry

   ⁃ Andrographis

   ⁃ Goldenseal

9. Reduce sugar intake

   Eating or drinking too much sugar reduces the immune system function and the ability to fight off infection. Research shows that consuming 75 to 100 g of sugar can hinder the body is immune function. The suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to 4 or five hours!!

10. Eat more fibre.

    Fibre is key for proper elimination of toxins through the digestive system. We need a Combination of soluble and insoluble fibre. Soluble fibre mainly comes through fruits like bananas mango avocado. This type of fibre helps to form soft stolls. And insoluble fibre is the more stringy rough fibre which comes mainly through leafy greens and vegetables. Fibre helps to move waste through the digestive system and maintain bowel movements daily.

LOVE THE ZING OF WARMING GINGER

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One of my favourite ingredients to add to teas, fresh juices, and soups is ginger. There are many reasons to like ginger, other than just the fact it adds wonderful zinginess to food and drinks. Ginger is known botanically as Zingiber officinale, which derives from its Sanskrit name singabera meaning "horn shaped".  Ginger has many health benefits to boost your general health and wellbeing.

HEALING BENEFITS OF GINGER

~ Digestive Function: The carminative and spasmolytic actions of ginger help to relax and soothe the muscles of the gastrointestinal tract to prevent gas and bloating.

~ Anti-Nausea: Scientific studies show ginger may temporarily alleviate nausea and vomiting from pregnancy, after surgery, during chemotherapy, and motion sickness.

~ Anti-inflammatory. A folk remedy for the treatment of arthritis. The gingerol compounds have very potent anti-inflammatory actions that explain why studies show ginger relieves pain in people with osteo and rheumatoid arthritis.

~ Reducing Pain: The gingerol compounds have a similar action to NSAID but without the negative effects.  These compounds inhibit the formation of inflammatory cytokines chemical messengers of the immune system.

~ Anti-cancer: Research shows that ginger reduces certain cancers such as colorectal, ovarian, pancreatic, kidney and lung, by inhibiting the growth and production of cancer cells.

~ Immune Boosting: During flu season, stock up on your ginger because it boosts your immune system by inducing sweating, warming you from the inside, and allowing the body to fight infection. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections.

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ADD GINGER ZING TO YOUR FOOD

~ Ginger tea: Great to drink when you feel a cold coming on. Crush 1 inch slice of ginger and add to ½ lemon juice squeezed and 1 cup boiling water.  Let ginger steep into hot water for several minutes before drinking.

~ Juice: Add to freshly squeezed juices.  Especially good with carrot, apple, celery, and beetroot. YUM!

~ Yogi tea: click here to enjoy our delicious yogi tea recipe.

~ Soups: Add 1 tsp grated fresh ginger to vegetable soups and stir-fry’s while cooking to give a zing of flavour and warmth. 

References: available on request

NUTRIENTS IN GINGER

- High in potassium to lower blood pressure and balance kidney function.

- Manganese to help to balance blood sugar levels, thyroid function, and synthesize fatty acids and cholesterol for healthy heart function.

- Also a source of vitamin C, vitamin B6, magnesium, and phosphorus.

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