Boosting Immunity with Food, Vitamins & Minerals, Supplements, and Detoxing products
The following suggestions don’t cure or prevent illness, but may help your body to be better prepared to fight infections and illnesses better.
Maintaining a daily routine which incorporates healthy lifestyle pillars helps to boost and maintain immunity and lower stress.
Consider the following LINKS to my posts covering these pillars
Quality sleep time allows for healing and growth
Exercise and movement boasts our happy endorphins. Avoid excessive exercise as it can increase stress and negatively effect our immune system.
Stress management and coping skills Being stressed negatively affects our immune system.
Community and relationships Regular connection, and giving gratitude improves our immunity, lowers stress and protects our mental wellbeing. think of all the virtual get-togethers, zoom.us, Skype. Facetime, Whatsapp, Facebook to name a few
Make an effort to decrease drug and alcohol use, or stop all together. Remember that nicotine is an immune suppressant. Drug rehab
Avoid information overload which can increase stress and depress immune function Link to avoid virus information overload
Keep hydrated.
Good hand hygiene (link) but also if necessary remember to moisturize to prevent overly dry hands, to help prevent cracks that can become infected.
quality sleep and companionship
walking outdoors
Food
A well-balanced diet is important for all-around health. The following tips help to maintain optimum immunity:
decrease or avoid processed foods altogether, more home-cooked meals
eat a rainbow of different types of vegetables and fruits, filling 1/2 of your plate (link), whole grains, good quality protein such as whole eggs, beans, tofu, meat, chicken, fish
decrease or avoid products with added sugars and artificial sweeteners. Read labels before buying
consider probiotics in the form of fermented foods and prebiotic foods to support good gut microbiome, also prebiotics to feed the good bugs refer to my post
fresh herbs and spices that may boost immunity
curcumin which is the most active ingredient in turmeric, and is believed to have anti-inflammatory properties. Used together with black pepper, it may increase absorption in our gut.
oregano is considered to be an antioxidant with antimicrobial, antibacterial, and antiviral effects as well as a digestive aid, great in soups, sauces, and salads. It can be used either dried or, even better, fresh. Also it’s a lovely aroma in our kitchen.
rosemary can have anti-oxidant and anti-inflammatory properties in combination with other herbs with similar properties. Very tasty on roasted sweet potatoes, which adds your vitamin C, powerful antioxidant that is needed for good immune functioning.
fresh garlic is thought to have antibacterial, antiviral, anti-inflammatory and immune boosting properties. Raw garlic has greater potential as heat can decrease its effect. Consider chopped garlic for salads, or roasted garlic and adding to any sauce imaginable.
ginger, fresh or powdered, has long been known for antioxidant, antibacterial, anti-inflammatory (for muscle and period discomfort), anti-nausea, cholesterol lowering and blood-sugar lowering, possible health effects. It can be enjoyed in soups and stir fries, or steeped as a tea.
hot peppers and chilli peppers, also immune boosters have been described as antioxidants, antimicrobials, anti-inflammatories (for migraines and joint discomfort), anti-nausea, cholesterol and triglyceride lowering, blood thinners and improving insulin sensitivity, in terms of possible health effects. Great addition to spice up dishes of all sorts.
medicinal mushrooms such as shiitake, and lion’s mane have been described as having antioxidant, antibacterial, and immune boosting effects. Can add to soups or stir-fries or found in some supplements.
hot peppers. vegetables, lentils, squash, water
herbs and spices
greens, beans, vegetables
soup with herbs and vegetables
Vitamins and Minerals
Vitamin deficiencies can lead to weakened immunity.
A good-quality vitamin with minerals may be recommended if there are possible dietary insufficiencies, secondary to such conditions as recent weight loss, eating disorders, malabsorption.
Antioxidants are important to protect against cell damage, like a good broom they help to sweep up free radicals from harmful chemical reactions in our body.
Vitamin C: Vit C is a powerful antioxidant and is needed for good immune functioning. Vit C along with our microbiome of good gut bacteria, is needed to maintain the gut lining, which is a place that bad bugs can enter. It may help to decrease the duration of colds and other upper-respiratory-tract infections. Also found in oranges, pineapple, mango, papaya, cantaloup, berries, cauliflower, broccoli peppers, sweet potatoes, tomatoes. Can supplement with 250 -1,000 mg timed release if possible.
Vitamin D: low levels may be associated with the risk of increased respiratory infections as well as seasonal affective disorder, and supports our white cells. Consider sunlight during a daily walk. Also found in fortified dairy products and plant-based milks, egg yokes, fatty fish such as salmon tuna, mackerel, and sardines, beef liver. If blood levels are low, it can be taken as a supplement 1,000- 2,000 IU in pills or drops, which can be discussed with your health-care professional.
B Vitamins: particularly B6 which may support biochemical reactions in the immune system, and also B12. B vitamins may be lacking in vegetarian diets, they may be known as stress vitamins, and can be found in meats, chicken, fish, dark leafy greens, nutritional yeast, whole grains, eggs, dairy products, beans, nuts and seeds, chick peas.
Vitamin A is an antioxidant best found in foods. It is converted from beta-carotene found in orange and yellow fruits and vegetables such as sweet potatoes, carrots, bell peppers, also dark green leafy vegetables, broccoli, spinach, eggs, cod liver oil, and fortified milk and plant based milks.
Vitamin E is a powerful antioxidant best found in foods. Is helps to prevent cell damage. It is found in many foods, such as vegetable oils, nuts and seeds like almonds and sunflower seeds, spinach and broccoli which are the leafy greens, avocados.
Zinc is important for proper immune function and may decrease the length of a cold. It can be found in beef, chicken, shellfish, eggs, brazil nuts, almonds, cashews, sesame and pumpkin seeds, pine nuts, dark chocolate, whole grains, dairy products, chickpeas. Deficiencies are not uncommon, suggested supplement doses of 20 mg. Excessive amounts may compete with copper absorption.
Selenium is a mineral and is considered to be a good antioxidant and may help to improve immune and thyroid function. It can be found in 1-2 brazil nuts/day, meats, fish, eggs, dairy and whole grains.
sunlight and vitamin D
Supplements
Always consider supplements like any medications you decide to take, and speak to your health-care professional before starting. Supplements may be counter-productive for some health conditions or pregnancy or for children, and as well may negatively interact with prescription or over-the-counter drugs, or cause allergic reactions. Further research is needed to fully understand their effect on humans. Aim for good quality supplement brands from a reputable source, and where possible choose supplements with single ingredients.
quercetin is a plant flavonoid found in such foods as apples, onions, berries, leafy greens, green tea. It is believed to have antioxidant and anti-inflammatory properties, and may decrease the release of histamine by mast cells, which could decrease seasonal allergies. It has been used in doses of 500 mg per capsule twice a day for a few months.
medicinal mushrooms may boost our immune system and act as antioxidants and antibacterials. They include shiitake, lion’s mane, reishi, chaga, turkey tail, cordyceps, and may be found in capsules and teas.
astragalus is a Chinese medicinal herb from the legume family which has been used to boost immunity and as an antioxidant. It may be found in combination with other herbs in a supplement.
echinacea may have antiviral and immune boosting properties. Be aware of allergies as it is part of the daisy family, and therefore can have cross-reactivity with other members of the same family including ragweed, marigolds, and chrysanthemums.
curcumin is the most active ingredient in turmeric, and is believed to have anti-inflammatory properties and may increase brain-derived-neurotrophic factor (BDNF) in the brain, which may have antidepressant effects. In supplement form, look for formulas that are absorbable.
oregano is considered to be an antioxidant with possible antimicrobial, antibacterial, and antiviral effects, as well as a digestive aid. Be aware of possible allergies as it has cross-reactivity with lavender, mint, sage, and basil. It has blood-thinning effects and as such should not be used with blood thinners ,and should also be discontinued prior to surgery. It should be used in caution with diabetes as it may lower blood sugar, and also when on lithium as it may lead to increased levels in blood. Supplements may be supplied in oil or capsules.
ginger is known for antioxidant, antibacterial, anti-inflammatory (for muscle and period discomfort), anti-nausea, cholesterol lowering and blood-sugar lowering, possible health effects. It should be used in caution with diabetes as it may lower blood sugar. It has blood-thinning effects and as such should not be used with blood thinners, and should also be discontinued prior to surgery. It may lower blood pressure and interfere with some blood-pressure medications. It is found in capsules in doses of 250 mg or more, check with your health-care professional.
medicinal mushrooms
detox your products
Decrease our exposure to toxins. This allows our body’s natural detoxification, as carried in such organs as the liver and gallbladder, lung and kidney, to be less likely to become overloaded, and be in better condition to fight infection.
Consider switching laundry detergents and softeners, household cleaning products, personal hair and skin products, soaps and hand sanitizers to less toxic options. Our skin is in contact with so many products and chemicals on a daily basis.
try and use products with fewer of the following ingredients.
fragrances/perfumes: used to increase appeal, but there may be possible allergic reactions.
artificial dyes: used to increase appeal, but there may be possible allergic reactions.
parabens: used as preservatives. May increase the risk of breast cancer.
sulphates: sodium laureth sulphate or sodium lauryl sulphate are used as foaming agents, but may decrease skin moisture level and affect skin barrier protection.
phthalates: used as lubrication. May be an endocrine disruptor.
phenoxyethanol: maybe used as a stabilizer but could irritate skin and eyes.
methanaol, benzylalcohol, propanol, isopropyl alcohol: Some of these alcohols may be used to make lotions less greasy. They may be drying the skin, and affect skin barrier protection, and may increase acne.
PEG: is used as a thickener in a softener, but it may decrease skin moisture.
triclosan: is an antibacterial and antifungal agent used in soaps, hand sanitizers, skin cleansers, and some toothpastes and deodorants. It may act as an endocrine disruptor and may even weaken the immune system. It has been banned in certain products such as soaps in the United States and in Europe.
BPA: is a chemical used to make certain plastics more resilient. It has been found in water bottles, tin lining, food containers, coffee cups, hygiene products, to name a few. It is believed to be an endocrine disrupter of e.g. thyroid hormone and estrogen. It may increase the risk of obesity, type 2 diabetes, and heart disease. Think od buying more products in glass containers.
formaldehyde: used as a preservative in such products as nail polishes. It may cause skin, eye, or nasal passage irritation, or even affect breathing.
Consider a Mani/ Pedi with less toxic polishes.
toluene: used in nail and hair products, may irritate skin and eyes, and may cause headaches or dizziness
If possible, consider an air purifier.
Link for healthier products
Natural options for household cleaners use old spray bottles
1. all purpose cleaner: 1/2 cup apple cider vinegar and 1/2 cup, add o mix 10-20 drops of essential oils that may be considered antibacterial like lavender, tea tree, peppermint, eucalyptus, lemon
2. bathroom cleaner: 2 teaspoons tea tree oil to 2 cups of water for mold and mildew and let stand
3. floor cleaner: add a 1/2 cup of baking soda to a bucket of warm water
natural ingredients
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