Ways to Support Your Immune System

With the new year fast approaching, it is important now more than ever to make sure we are taking the right steps to enhance our immune system. Making sure to optimize our immunity and boost our gut health are essential in ensuring we can still look forward to 2023 and all the promising growth that is going to come along with it.

How is your gut and immune system connected?

70% of our immune system resides within our gut. Making sure we have a strong communication between our gut and our immune system is vital!

Your gut is made up of a colony of bacteria, and other microorganisms that live within your digestive tract. They help to break down the food you provide as nourishment, as well as sending signals to your immune system when it’s time to get in defense mode.  The population and diversity of your microbiome is quite impressive, and although you want to make sure your “good” gut bacteria are flourishing; it’s all about keeping a healthy balance. Having a diverse and thriving microbiome is a necessity. So how do we ensure we are providing the right nourishment to produce a healthy environment? By the food we choose to put into our mouths.

What Specific Foods Maximize Our Gut Health?

Eating a diet that is rich in fiber and a diverse variety of plant foods is optimal for gut health! Increasing your consumption of low-glycemic fruits, vegetables, nuts, seeds, and naturally fermented foods like kefir, sauerkraut, or kimchi can all help in the growth of those good gut bacteria that we all need. Soups and broths are also a very important staple in your gut health. Not only are they comforting during these chilly fall months, but they also offer a ton of health benefits to our gut and immune system!

Probiotics

Probiotics are the live microorganisms that are found in naturally fermented foods or supplements. They have been shown to promote the production of natural antibodies in the body, helping to boost your immune system and maintain a healthy balance of bacteria. Adding fermented foods into your diet such as kefir, kimchi, and sauerkraut, along with a high-quality probiotic supplement can help to support these reactions that come with the changing weather. 

Turmeric

This herb has been used for its antioxidant properties for ages. Research shows that it may help to support a healthy inflammatory response, resulting in better digestion and immune boosting effects. It’s ideal to pair turmeric with ginger and black pepper, as this trio helps with absorption in the bloodstream and increases restorative benefits.

Foods to Eliminate

Avoiding certain foods is equally as important as incorporating specific foods when trying to boost your immune system. Refined and processed foods can increase inflammation and suppress your immune system for hours after ingesting! Some of the foods to try to eliminate include:

• Artificial Sweeteners: Aspartame, saccharin, sucralose
• Baked Goods: Cakes, cookies, muffins, pastries, pies, and pizza
• Beverages: Alcohol and sugary drinks like soda
• “Junk” Foods (Processed Foods): Candy bars, cereals, fast foods, popcorn, potato chips, pretzels
• Refined Oils: Canola, safflower, sunflower, soybean, vegetable oils

Foods to Include

Our immune system relies heavily on nutrient-dense, whole foods in order to function properly. Eat a wide variety of colorful foods to ensure you are getting an adequate amount of whole foods in your diet! Some of these foods include:

• Beverages: Bone broth, coconut milk, nut milks, tea, water
• Cultured Dairy Products: Kefir and yogurt (always organic, whole fat)
• Fermented Vegetables: Kimchi, miso, sauerkraut, tempeh
• Fish: Herring, salmon, tuna, other high omega-3 fatty fish
• Fruit: Bananas, blueberries, coconut, grapes, kiwi, lemon, lime, oranges, papaya, passionfruit, strawberries, raspberries
• Gluten-Free Grains: Amaranth, buckwheat, gluten-free rolled oats, rice, sorghum, teff
• Healthy Fats: Avocado, avocado oil, coconut, coconut oil, olives, olive oil
• Meats and Eggs: Lean cuts of beef, chicken, lamb, turkey, and pasture-raised eggs
• Nuts: All raw nuts and nut-based products such as nut milks
• Roots and Tubers: Carrots, potatoes, squash, sweet potatoes, turnips, yams
• Sprouted Seeds: Chia seeds, flax seeds, hemp seeds, sunflower seeds, etc.
• Vegetables: Arugula, beet root, broccoli, Brussels sprouts, cabbage, carrots, ginger, kale, mushrooms, Swiss chard, zucchini, etc.

Eating a diet full of the traditional processed and refined foods suppresses the immune system and does not provide the body with the essential nutrients it needs in order to protect and heal itself. If you want to optimize your immune health to increase your chances of staying healthy and happy during this holiday season and new year, make sure to nurture your body with the healthiest foods possible!

If you’re wanting to get started on your gut health, let’s schedule an appointment to see how we can personalize your care naturally and holistically.

www.naturalhealthcareservices.com 724-295-5591

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