Ten Immune Boosting Strategies
By Lydia Wallie, Nutrition Director
I’ve heard it said that there is no cold and flu season. But there are seasons where people are lacking in vitamin D, eating poorly, sleeping poorly, and more stressed than normal. These factors are typical for the winter and holiday seasons. To prevent illness and stay well, there are many ways to intentionally support the immune system.
Practice gratitude as a daily habit. Those who intentionally practice gratitude have been shown to have superior sleep quality, unlike those who dwell on negative or worrying thoughts (1). Good quality sleep is an essential factor in supporting the immune system and warding off disease (2).
Increase vitamin D3 levels. Supplementing D3 during winter months has been shown to potentially reduce the occurrence of influenza A and deficiencies are associated with increased susceptibility to infections (3, 4).
Spend time with fun friends and watch comedy. Laughter has been shown to have a positive impact on mental health and the immune system, as well as decreasing stress (5). We can all use that benefit!
Drink matcha or green tea. These teas contain L-theanine and catechins which decrease the incidence of cold and flu symptoms while enhancing certain immune cell functions (6).
Take HerbPharm elderberry extract at the first sign of a compromised immune system. This supplement can typically be found at your local HEB. Consuming elderberry extract has been shown to lessen the duration of the flu (7) and, “while the extent of black elder's antiviral effects are not well known, antiviral and antimicrobial properties have been demonstrated in these extracts” (8).
Eat fruit instead of processed and refined sugars (including soda and alcohol). Fruit contains not only carbohydrates but also the nutrients that our bodies need. Processed and refined sugars typically aren’t paired with nutrients and they instead deplete the body of nutrients and reduce the white blood cell’s ability to fight bacteria (9).
Take zinc within 24 hours of the onset of a cold. Taken long-term, zinc helps to reduce the incidence of colds. Taken short-term, it’s been shown to reduce the duration and severity of the common cold (10). Some foods which naturally contain zinc include beef, chicken, nuts, and seeds (11).
Make chicken soup. One particular study on chicken soup containing chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery stems, parsley, salt, and pepper, was shown to potentially have, “anti-inflammatory activity, namely the inhibition of neutrophil migration” (12). It supports the body nutritionally and helps alleviate any dehydration (13).
Be intentional with eating well. Did you know that roughly 70% of your immune system is within your gut? (14) To support a healthy microbiome within your gut, it’s essential to consume foods that benefit your gut flora, and thereby your entire health and well-being.
Schedule a Nutrition Session to strategize. Do you need support with learning how to eat well for your body or accountability in determining and pursuing your goals? Take the first step by scheduling a Nutrition Session. Contact our team today at info@crossfit925.com.
Next step: Choose one option from the list above to incorporate into your habits.
Source List:
(1) doi:10.1016/j.jpsychores.2008.09.002
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
(3) https://www.ncbi.nlm.nih.gov/pubmed/20219962
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
(5) https://www.ncbi.nlm.nih.gov/pubmed/27439375
(6) https://academic.oup.com/nutritionreviews/article/66/2/96/1863312
(7) https://www.ncbi.nlm.nih.gov/pubmed/15080016
(8) https://www.ncbi.nlm.nih.gov/pubmed/28198157
(9) https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762
(10) https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001364.pub3/abstract
(11) https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#en11
(12) https://www.sciencedaily.com/releases/2000/10/001018075252.htm
(13) https://journals.lww.com/tnpj/Citation/2003/06000/Chicken_Soup_Cure_May_Not_be_a_Myth.5.aspx