Immune System Support

It’s that time of year again when many of us tend to get the sniffles, fevers, coughs, sore throats and feel down-and-out for a few weeks. The best way to protect yourself against the common bugs of the fall and winter seasons is to strengthen your defenses. Here are some lifestyle factors and nutrients that will help keep your immune system strong all season long!

 

Immune Supporting Factors 

  1. Diet: Avoid dietary factors that depress the immune system, like refined sugar and simple carbohydrates, food allergens, and alcohol. Emphasize a whole food, plant-based diet rich in colorful fruits and vegetables, legumes, whole grains, nuts and seeds, and healthy fats.
  2. Sleep: Get adequate, restful sleep every night. For adults, this means 8-9 hours of sleep every night. Keep your bedroom quiet, dark, and cool; create a relaxing bedtime routine; and avoid bright light, particularly LED or blue light, for an hour or more before bedtime to encourage melatonin production and restful sleep.
  3. Stress management: Chronic stress dampens your immune response. Engage in daily activities to calm your nervous system and lower stress – diaphragmatic breathing, warm Epsom salts baths, soothing music, aromatherapy, yoga, meditation, prayer, time in nature, and other activities that bring you joy.
  4. Healthy microbiome: About 70% of your immune system resides in your gut. It even has a special name – the Gut-Associated Lymphoid Tissue (GALT). The health of your gut directly impacts the health of your other mucosal tissues (i.e. your respiratory tract). By feeding and supporting the good bacteria in your gut, you are directly benefitting your immune system and protecting your respiratory tract! Include fermented foods like sauerkraut, kimchi, kombucha, miso, tempeh, natto, kefir, and yogurt in your daily meal plans. Also include adequate amounts of dietary fiber, which will feed your gut bacteria and promote a diverse microbiome. Supplementation with probiotics, specifically Bifidobacterium and Bacillus strains, can also be very beneficial when your microbiome and immune system need an extra boost.

 

Immune Boosting Nutrients

  1. Zinc: Zinc is crucial for the function of your natural killer cells that are responsible for killing virally infected cells. Oysters have the highest zinc content of any food, but meat, dairy products, beans, whole grains, and nuts are also good sources. Additional supplementation with 25-40 mg of zinc daily may be beneficial for some people.  
  2. Selenium: Selenium is another nutrient that your immune system relies on for proper function. Brazil nuts are one of the best sources of selenium. Aim for 200 mcg of selenium daily, which is about 3 Brazil nuts per day.
  3. Vitamin C: Vitamin C is a powerful antioxidant that contributes to your immune defenses and aids in microbial killing. Infection is a major cause of inflammation in the body that in turn leads to free-radical damage and oxidative stress. Vitamin C helps mitigate much of this inflammation. Foundational dosages for adults are between 1,000-3,000 mg per day in divided doses, but can be increased during times of acute illness. 
  4. Vitamin D3: Vitamin D3 is an immune system regulator. Deficiency is associated with increased susceptibility to infections and even autoimmunity. Supplementing with Vitamin D3 daily in the darker months of the year can be beneficial. Make sure you have your levels tested to determine the dose that’s most appropriate for you. 
  5. Antioxidants: Other antioxidants like glutathione, N-acetyl cysteine, and alpha lipoic acid are also beneficial nutrients that help your immune system stay strong in the face of inflammation and oxidative stress caused by infections. 
  6. Mushrooms: Medicinal mushrooms like reishi, cordyceps, turkey tail, chaga, shiitake, maitake, and agaricus are powerful immune system modulators that can help your body be resilient in the face of viral infections. Using these mushrooms in culinary or supplemental form will offer you a broad spectrum of immune support.

Supplementation should always be done under the supervision of a doctor. Give us a call to find out ways we can help you create a personalized plan to support your immune system and overall health!

 

Written by Dr. Alyssa Christoforou

 

10 Tips to Avoid Holiday Weight Gain

The holidays are often synonymous with overeating and overindulging, especially now during the pandemic where most of us are working from home with the refrigerator and pantry just an arm’s length away. But this doesn’t have to be the case! Here are ten tips for preventing holiday weight gain and ensuring optimal health as you enter the new year.

 

  1. Snack wisely – Opt for crudités with hummus or bean dip over traditional chips and dairy-based dips, and nuts & seeds over crackers & cheese. Always carry a snack with you when running errands to prevent temptations from fast food joints and convenience processed, packaged foods. Great snacks to keep on hand are: piece of fruit like banana or apple with nut butter, nuts and seeds, avocado, hard-boiled egg, raw chopped vegetables with hummus or bean dip, sliced deli meat (organic, nitrite-free whenever possible), protein bar. 
  2. Watch portions sizes & food quantity – Fill your plate primarily with non-starchy vegetables (~50-70% of plate – variety of colors, raw and cooked, at least one leafy green with every meal) and eat those first. Wait about 20 minutes before going for seconds to let your brain catch up with your stomach and recognize how full you really are. 
  3. Eat nutritionally balanced meals with a combination of complex carbohydrates/fiber, healthy fats, and protein. These provide a “time-released” source of sugar, allowing sugar to be absorbed slowly and steadily to prevent the peaks and valleys of poor blood sugar regulation.
  4. Mindful eating – Chew slowly, savor food flavors, indulge your senses, minimize distractions, and enjoy the company of others. 
  5. Limit & watch alcohol intake – Alcoholic drinks are big sources of calories from sugar with no nutritional value. The calories add up quickly and it’s easy to lose track of just how much sugar you’re consuming. Biggest offenders are holiday cocktails that are mixed with sodas or juices, but beer and wine can be problematic too. When trying to prevent weight gain, it’s best to watch liquid caloric intake. 
  6. Limit desserts and sweets – Opt for one of your favorites instead of trying one of everything. A lot of traditional dessert recipes can be made “healthier” by using whole grain, gluten-free, or nut flours; nut and seed butters; and honey and maple syrup as sweeteners, where a little goes a long way. In general, stay away from desserts made of simple carbohydrates, including sugars and refined grains that have been stripped of all bran, fiber, and nutrients.
  7. “Health-ify” your cooking techniques – Instead of frying, opt for cooking methods like baking, roasting, grilling, or steaming. Instead of butter and salt, use spices and herbs to create great flavors in your meals. Most spices and herbs have additional health promoting benefits, from decreasing inflammation to stimulating your metabolism, making them the easiest way to use food as medicine!
  8. Sharing – Bring an appetizer, dessert, or dish to share at dinner parties, one that you know is healthy and that you can eat without feelings of anxiety or guilt. This is especially important if you have food allergies/sensitivities/intolerances. This way you won’t find yourself tempted by other dishes or going hungry. 
  9. Incorporate physical activity with family and friends – Quality time around the holidays is not just lying around on the couch, watching TV. Take group walks/hikes or play football and other games in your backyard.
  10. Don’t neglect your other determinants of health like adequate sleep, regular exercise, and stress management. Stick to your normal, non-holiday routine and make holiday indulgences the exception, not the norm.

 

Written by Dr. Alyssa Christoforou