Are you immune busting or boosting?

Today's lifestyle skews towards immune busting; stress, processed foods, bad fats, indoor air and more people flock to malls for walking in comfort = where air quality is less than ideal and the exposure to pathogens is increased. Not to mention air travel that saps your body of much needed antioxidants and hydration.

A strong, well-functioning immune system is the cornerstone of good health, fighting off disease and infections and allowing you to recover more quickly if you do get sick.

Its no secret that cold and flu season coincided with periods of indulgence: Thanksgiving, the Holiday Season, and New Year. Here we let ourselves consume too much sugar, too much alcohol and way too much processed foods and flour. Combine this with being indoors, increased stress and of course reduced activity and there you have the "the season of being sick".

There are ways to combat "the season of sick" and arm yourself against illness.

What are immune busters?

Immune busters are lifestyle habits, food choices and exposures to toxins that reduce our immune system on a daily basis. Exposure to toxins includes and pharmaceutical drugs you’re taking or need to take, habits like smoking (first, second or third hand) or alcohol and their affect on your body, specifically the impact on your immune system.

Factors in immune suppression:

·       Stress

·       Sugar, white foods

·       Alcohol

·       Allergenic Food

·       Fast foods, carcinogens, sodium, chemicals, trans-fats, high fructose corn syrup

·       Lack of water

·       Lack of proper diet including adequate protein, vitamins and minerals

·       Lack of deep restorative sleep

·       Smoking

·       Lack of sleep

·       Pharmaceutical drugs

What are the signs of stress?

These subtle signs is your mind and body illustrating to you that you’re out of balance. You need to listen to your body. Whatever stress a pregnant Mum is experiencing, the infant is also experiencing, they get the same stress hormones Mum has so Mum’s need to be aware of their stress levels during pregnancy.

·       Frequent illnesses, colds, flu’s, cold sores

·       Acne flare ups

·       Snapping or being short tempered

·       Constipation, diarrhea or both

·       Fatigue, lack of concentration, brain fog

·       Frequent headaches

·       Random aches and pains, joint issues

·       Food cravings– salt, sugar

·       Sleeplessness, Disrupted Sleep

·       Weight gain or weight loss

·       Stomach aches or digestion problems, with kids it can show up as tummy aches

Immune busters

We can't talk about boosters until we cover that busts your immune system. Some of these ideas might seem rather obvious but others may surprise you.

Alcohol. Your body will work are burning alcohol off before it works at digesting foods, and reduces vital nutrients like B vitamins, ad Vitamin B's are used to process the alcohol from your system. Leaving less for the rest of your body to use.

Sugar. A sugar cube = 4g. Check the sugar content of your foods from the nutrition label, now divide each gram by 4 and you will see how many sugar cubes are in your favourite foods. Yogurts and fruit juices, even "healthy green smoothies" are hidden sources high sugar foods, with up to 69g (that's 17.25 sugar cubes).

One regular cola at 32g sugar per can (8 sugar cubes), reduces your immune system up to 60% for 4-5hours.

Think about what you're eating for breakfast - before you head to the office, or school, on transit or train. How are you sabotaging your immune system with that donut, bought muffin or sugary cereal, chasing it with a nice double double or even a can of cola. It all adds up!

Processed white foods.  White sugar, white flour, potatoes, white rice, white pasta, eliminate the whites as much as you can as these are processed like sugar in your body, increase inflammation and reduce immune power.

Trans Fats.  It takes 100days for humans to process one order of fries, both the trans fats the foods are fried in and the carcinogens that develop on the golden crispy coating of the fries, moderate your consumption of these foods and keep them as occasional foods and even remove them completely if possible.

GMO foods. Foods such as: gluten, corn, soy, canola are highly GMO, and they can be loaded with pesticides and herbacides, they stimulate your immune system to fight these toxins, reducing its ability to fight pathogens. Best try to remove these foods from your diet — if you need to indulge, go for organic instead, as these have the least chance of exposure to these toxins.

With your immune system, always took to food first.

Mother nature is a smart cookie - whole foods have a variety of nutrients; all that work synergistically to maintain healthy tissue; promote cell growth; promotes enzymatic activity; aids in hormone production; stimulates the action of other nutrients; repair and stimulates our immune function... and so much more.

This is the benefit of consuming, whole, complete foods.

Lets look at broccoli, raw it contains:

148% Vitamin C

3% Iron

10% B6

5% Magnesium

4% Calcium

How does this work in the body, you ask?

Magnesium aids in the absorption of Calcium

Vitamin C aids in the absorption of Iron

B6 with Vitamin C aids in the supporting the immune system.

Boom! One food has a lot of positive actions in the body.

Consuming a variety of whole foods provides a natural abundance of vitamins, minerals and phytonutrients (compounds found in plants that have disease-fighting properties). As you see all of these nutrients work synergistically to keep your body and your immune system maintained and boosted when needed.

What are the best immune booster foods?

Some nutrients are water soluble, which means they are processed and released by the body in urine throughout the day. This means you really can't overdo these foods since they don't last long in your system.

Some nutrients are fat soluble, which means they need a fat with it for absorption, nutrients like Vitamin A, D, E & K. Consuming fat soluble foods means you always pair it with a fat: Vitamin K = Kale + Olive oil. Vitamin D = Mushrooms + Butter. Fat soluble nutrients are also stored in your fat cells for use a little later, they aren't stored for long.

Vitamin B Rich Foods. Water Soluble. Supports nervous system and adrenals, regulates blood sugar, essential for carbohydrate and fat metabolism and aids in maintaining a healthy immune system.

Vitamin C Rich Foods. Water Soluble. Antioxidant, improves immunity, reduces BP, reduces symptoms of stress, lowers cortisol levels and acts as a mild anti-histamine during allergy season. Keep in mind that Vitamin C is destroyed by light and heat, so cooking these foods will destroy Vitamin C levels so look to eat them raw.

Calcium, Magnesium. Calcium is more fat soluble, magnesium is more water soluble. These two nutrients work together to build bones, help with insomnia and anxiety, magnesium helps with heart regulation, smooth muscle relaxant (constipation). With relaxation comes better sleep, better sleep means a better immune system. Taking this combo at 8pm sets you up for a nice relaxing sleep.

Vitamin D. Fat soluble vitamin. Antioxidant, reduces certain cancers, helps calcium and magnesium get into the bones to build them. Also key to your immune system. Almost everyone north of the Mason-DIxon line requires supplementation of Vitamin D - especially in the winter months.

Zinc. Is not water-soluble or fat-soluble on its own. Paramount nutrient in maintaining our cells and immune system, essential in sexual development and maintaining skin. Zinc is used in almost every enzymatic activity in our body and this included actions for the immune system and conversion nutrients from inactive to active forms. Very important in men's sexual health.

Full Spectrum Protein. Proteins, amino acids are needed to produce hormones and enzymes, supports brain function – neurotransmitters that influence mood and behaviour, helps build and repair body tissue (muscles), improves immune system and is the major component in red blood cells. Consuming a good protein isolate (Vega is my recco) will help to increase protein values that are easily absorbed.

Antioxidants.

These help us against free radical cell damage (DNA structure of cell), and reduces damage to the telomeres. As per any fruit and veg, consuming as many organic as you can is best. If this is cost prohibitive I suggest — if you consume the whole food (lettuce, apples) these are best to be organic with things like pineapple or avocado, you can use conventional farmed produce.

Fruits

·       Blueberries, Blackberries, Cherries, Acai

·       Raspberries, Strawberries

·       Goji/Wolfberries, Cranberries, Pomegranates, Apricots

·       Lemons, Limes ·       Prunes, Grapes, Raisins, Mission Figs

·       Mangoes, Papaya

·       Kiwi, Dragon Fruit

·       Apples, Pears ·       Avocado

·       Tomatoes

Oranges although high in Vitamin C, are mucous producers, as are bananas. Best to avoid these two in times when you have a cold or flu; or if you have a pre-existing lung issue like asthma or COPD.

Vegetables

·       Cauliflower, Broccoli, Broccolini, Rapini

·       Cabbage, Brussels Sprouts, Alfalfa sprouts

·       Asparagas

·       Beets, Red Bell peppers

·       Onions, Garlic

·       Celery, Cucumber ·       Mushrooms (any kind)

·       Eggplant (any kind)

·       All dark greens: Spinach, Kale, Collard Greens, Swiss chard, Dandelion Greens

·       All coloured veggies for beta carotene-rich foods: Sweet Potato, Carrots, Squash, Red & Yellow Pepper; also includes some greens like: Peas, Romain Lettuce, Kale

Drink filtered water.

Water is the oil that runs our engine. Mild dehydration can make you feel tired and dry membranes are more prone to nose bleeds and infections. The rule is 2-2.5L/day for adults and 1-1.5L for kids. Try peppermint or herb teas to help flavour your water and avoid artificial sweeteners to flavour your water.

Eat healthy fats.

Your body needs an adequate amount of healthy fats to help you absorb fat-soluble nutrients and to maintain good overall health and a healthy immune system. Look for healthy fats in monounsaturated, polyunsaturated and some saturated oils (portion control) in foods like butter, coconut oil, olives, nuts and avocados.

People should get this beneficial nutrient from food rather than a supplement. People taking anticoagulant drugs, or those who are deficient in vitamin K, should avoid taking supplemental vitamin E but can benefit from consuming Vitamin E rich foods.

Omega 3.

The role of omega-3 fats (those found in fatty fish, nuts and flaxseeds) in immunity is also being actively studied. And while it appears that omega-3 fats are beneficial to a healthy immune system. Including good sources of omega-3 fats in your diet has many benefits your cardiac and venous system, helps with brain fog (feeds the brain) and reduces systemic inflammation, which boosts immune power.

Fill up on whole grains.

Whole grains are rich in fibre, vitamins, minerals and hundreds of phytochemicals. They contain several substances that have each been linked to lower cancer risk, including fibre (both soluble and insoluble), antioxidants, phenols and phytoestrogens.

Quinoa, Millet, Rices (all types except white), Rye, Barley, Oat Groats, Oats just to name a few. These complex carbs also work at feeding our good gut bugs, that produce serotonin and increase our immune power.

Garlic & Onions.  These pungent little bulbs contain the active ingredient allicin, which fights infection and bacteria. A British study has shown that those that ate 2 raw cloves a day were 2/3 less likely to catch cold. Onions and Garlic contain CoQ10 a powerful antioxidant that helps us build our immune system. Consuming lots of these in meals will increase your immune power.

Get outside! Comparing an indoor walk and an outdoor walk, British studies found an outdoor workout increased energy and decreased frustration, more than the indoor walk. With exercise you increase the oxygen into your system including more oxygen to your brain, making you more effective processing stress. Not to mention you need the vitamin D to help build your immune power. Sun exposure should be out 10-2pm without sunscreen, Light-skinned: 10 to 15 min, Dark-skinned: 20 min, Elderly: 30 min.

Immune boosting soup

Immune boosting soup recipe

INGREDIENTS

·       1 tbsp coconut oil

·       1 large yellow onion, chopped

·       6 garlic cloves, minced

·       2 celery stalks, sliced

·       1 lb shitake and cremini mushrooms

·       1 1/2 tsp Celtic sea salt

·       1/4 tsp black pepper

·       1 tsp turmeric, ground

·       6-8C stock

·       4 heads baby bok choy

·       1/2 head kale, chopped

·       optional: 1 tablespoon freshly grated ginger

·     1C precooked quinoa or wild rice

INSTRUCTIONS

1.     Chop off the bottom of the stem from your mushrooms and discard. Separate stems from tops and slice tops and remaining stem if necessary, into large pieces. You will only discard the very bottom of the stems, not the full stems as they contain many nutritional benefits!

2.     Heat up coconut oil in a large pot over medium heat.

3.     Add onions and sauté for 5 minutes or until translucent.

4.     Add in garlic and cook for 1 more minute.

5.     Add in celery and mushrooms and sauté for about 10 minutes or until mushrooms have wilted.

6.     Add in spices (including ginger, if using) and water and bring to a boil.

7.     Then let simmer, covered for 1 hour or as long as you want (the longer you leave, the better!)

8.     Add bok choy and kale in the last 10 minutes of cooking to wilt.

9.     Just before serving, add precooked quinoa or wild rice to add more complex carbs to increase nutrients. These grains will absorb extra liquid, if you like a stoop over a soup, add it sooner and leave it for 20min to soak up the stock.

10. Serve warm or store for up to 5 days in the refrigerator.

    
    

What to do if you start to feel under the weather?

Echinacea.  It’s a great way to ward off the onset of a cold. Start at the first sign of; sneezes, sore, scratchy throats or sniffles, but dose yourself for two weeks only, after that it reduces your immune system. You can dose two weeks on a month off throughout the season. Do not use this is you have seasonal allergies, it can excite these symptoms exasperating the sinuses and stuffy nose.

Zinc. Is essential to your immune system. When you start to feel the tell tale sore throat, you can suck away on zinc lozenges to help reduce or even stop your illness in it’s tracks.

Vitamin C. As a full bioflavonoid, can be taken as a supplement all season long, up to bowel tolerance which can be up to 3,000mg/dose. We lose Vitamin C through urine so it’s something we can take all day long to maintain our immune system. Bowler tolerance: If you take a lot and start getting diarrhea, cut back on your dose until the diarrhea stops. Those with kidney disorders contact your primary physician to advice on your dose. Vitamin C is also a natural anti-histamine.

Vitamin D. Once you feel your own tale tell signs of illness, start increasing your dose of Vit D to help ward off severity and duration of illness. Best to begin doing Sept to April, get outside in the nice weather.

Quercetin. Start 6 weeks prior to allergy season (fall, winter or summer), reduced histamine response in asthmatics or those with mold and mildew allergies.

Oil of Oregano.

If you take this to kill pathogens, ok. Know that it also kills your gut flora, almost as badly as a dose of antibiotics. Dose in the AM your Oil of Oregano and dose your probiotic at 8pm, this way you keep a balance of good gut bugs to bad gut bugs.