October is here, and this also means the start of the cold and flu season. Yes, COVID is still lurking among us as well as other nasty viruses, however, there is much you can do to support yourself. 

First off, the colder months can be an opportunity to slow down, prioritize sleep and self-care, restart old hobbies, commit to moving our bodies every day, and eat a healthy whole foods diet. The dog days of summer are over, and most of us are settling down and staying put in a bigger way.

I have been to the store friends, and unfortunately, I am observing that many are using this time as an opportunity to go in the opposite direction. Carts are piled up high with junk food while the produce isle remains stocked. 

DON’T DO IT! When the holidays arrive, you will regret having to be down and out while others are enjoying cozy get-togethers and holiday cheer. 

You may be wondering what the connection is between diet and your immune system. Let me share the basics. Knowledge is power my friends. So, the most important first step in supporting your immune system to be resilient is to remove processed foods from your diet and replace them with natural, whole foods as much as possible. Processed foods have added sugars, industrialized seed oils, and chemical additives that can increase inflammation in the body. 

Processed foods also feed harmful bacteria which can damage the intestinal lining. This allows undigested foods, viruses, and bacteria into the bloodstream where they do not belong. This is often where inflammation begins. Inflammation is an important mechanism in the short term to fight these rogue invaders, however, when inflammation becomes chronic, it means the on-button switch is stuck. 

In addition to eating pro-inflammatory processed foods, chronic stress can also cause the inflammatory signals to become chronic. Add nutrient deficiencies and poor sleep on top of poor diet and stress, and our immune systems become overburdened and less efficient. Widespread body inflammation contributes to ALL chronic diseases: heart disease, diabetes, autoimmune disease, and cancer.

This is where our diet and lifestyle come into play. The degree of inflammation we have is a direct result of how we eat, how we sleep, how active we are, how much stress we are under, the amount of toxins we are exposed to, and if we have any underlying infections that are not being addressed.

So, what is the best way to support a healthy immune system? Start with diet!

Here are my top suggestions and why:

1. Foods high in Cysteine and Glycine are foods high in Glutathione-Glutathione is a master antioxidant and is key to immune function, controlling inflammation and supporting detoxification. Best sources are allium containing foods like garlic, onions, and leeks, plus cruciferous foods like broccoli, cabbage, and collard greens as well as pastured poultry, legumes, and low toxicity seafood.
2. Foods rich in Zinc-These include oysters (canned works fine), grass fed red meat, pumpkin seeds, almonds, and sesame seeds.
3. Vitamin C rich foods-Vitamin C has a long history of boosting antioxidant status and immune function. My top pics are kiwi, kale, red peppers, yams, and strawberries.
4. Omega 3 rich foods-These include anti-inflammatory foods like fatty fish (salmon, sardines, mackerel & tuna) as well as walnuts, flax and chia seeds.
5. Fiber rich foods that feed your “good gut bacteria”-We know that over 70% of our immune system resides in our gut, so feed it oats, beets, burdock root, and lots of non-starchy vegetables to keep gut health in check. 
6. Probiotic rich foods-Yogurt or kefir plus fermented foods like raw unfiltered apple cider vinegar, sauerkraut and kimchi support our gut microbiome and thus our immune system.
7. Fresh herbs and spices-They provide added flavor and are packed with minerals, vitamins, and antioxidants. 
8. Lifestyle Changes: Cooking at home saves you money and allows you to have control over food ingredients. Save eating out for special occasions. Prioritizing sleep by going to bed with the sun and getting up with the sun resets circadian rhythms which allows deeper and more restful sleep. Deep breathing, meditation, and laughter keep us out of fight and flight mode which allows the nervous system to calm down. This helps all systems to work more efficiently including your immune system.

I hope this information is helpful. Want to learn more? Schedule a free 20-minute call to learn how to support your immune system to be more resilient.