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No, it’s not a face mask, and it’s not hand sanitizer. Washing your hands properly is certainly an important part of reducing your exposure to disease-causing germs, but your first line of defense against the coronavirus and other pathogens is something else: a strong immune system. In addition to cutting out sugar and avoiding processed foods, follow these tips for a natural immune system boost:
Food and nutrients — Protein found in lean meats, bone broth, fish, eggs, nuts and seeds help your body repair tissue and fight infection. Studies show that amino acids in protein, such as arginine and glutamine, increase your body’s ability to heal and decrease inflammation. In addition, the high antioxidant levels in chaga tea may also help boost your immune function. Chaga mushrooms are packed with antioxidants and Beta-d-Glucans, which are compounds that increase macrophage and killer cell efficiency.
Vitamins and minerals — Eating foods full of vitamins is a great way to strengthen your immune system to stay healthy all season. Along with vitamins K1 and K2 zinc, selenium, quercertin and B vitamins:
• Vitamin A boosts immunity, lowers your risk of infection and supports wound healing through collagen strength. Snack on carrots, squash, sweet potatoes, dark leafy greens, cantaloupe, wild-caught Alaskan salmon, organic pastured eggs and grass fed beef.
• Vitamin D plays a big part in immune health and can be found in limited quantities in raw grass fed milk, wild-caught Alaskan salmon and organic pastured eggs, but the ideal way to optimize your levels is via sunshine.
• Some of the most vitamin C-rich foods include citrus fruits, from tangerines to limes, along with leafy greens, bell peppers and broccoli. Berries are another great source, and they all provide this and other potent antioxidants, which support your immune response and help to rebuild collagen.
Probiotics — The health benefits derived from probiotics are rooted in balancing your intestinal bacteria. One of the easiest and quickest ways to do that is by eating fermented vegetables. Aside from fermented vegetables, one of the most healthful fermented foods is kefir, an enzyme-rich food full of friendly microorganisms that help balance your microbiome as well as strengthen your immune defenses. Other beneficial fermented foods include natto, kimchi, pickles, sauerkraut, miso, tempeh and raw grass fed yogurt, but make sure you watch out for added sugar in most commercial varieties.
Fiber —Not only does fiber help balance your gut microbiome, it, too, helps improve your immune system, as resistant starches act as prebiotics to feed healthy bacteria in your gut. As a result, it promotes bowel movements and keeps waste moving smoothly through your colon, while at the same time benefiting your heart health and controlling your blood sugar.
Sleep — Consistently sleeping less than six hours a night increases your risk for numerous psychological and physical effects. Lack of sleep quickly decreases your immune function, leaving your system wide-open for environmental influences, including viruses like colds and flu.