There's been a significant increase in information about building and boosting a healthy immune system in recent months. A strong immune system does a remarkable job defending the body against disease and keeping the body well. In contrast, a weakened immune system becomes vulnerable to illness and infection, which is why the million-dollar question remains, "How does one build and maintain a healthy immune system?"
Trying to filter through the best immune-boosting practices can be overwhelming, from what foods to eat and supplements to take, to lifestyle habits to practice. However, it doesn't have to be complicated or complex. This newsletter will share the immune-boosting trilogy to help you set the foundation for a healthy and strong immune system!
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Immune Boosting Trilogy
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#1. Rest and Sleep. It's no secret that rest and sleep are essential for building a healthy immune system. While there are many reasons it is necessary, the bottom line is your body heals and repairs itself while sleeping.
In a world where everyone is trying to do-it-all, it's tempting to skimp on getting enough zzzs. However, it's important to remember the remarkable way your body was designed. A well-rested body will have a healthier immune system ready to fight off infection than a sleep-deprived immune system. Sleep and rest are the foundation of the formula for a vibrant and robust body and mind.
Here are a few tips to ensure you are getting the recommended 6-8 hours of sleep suggested for most adults:- Create a sleep schedule.
- Reduce exposure to blue light.
- Limit how much you eat and drink before bed.
- Cut off caffeine in the afternoon.
- Take a warm bath.
- Sip a cup of warm camomile tea.
- Sleep in a dark room.
#2. Decrease stress levels. Stress suppresses your immune system and reduces it's ability to fight off infections. It also increases the chances of stress eating, drinking, smoking, and other unhealthy ways to cope with stress.Due to the strong link between stress and increased risk for infections, it's important to monitor stress levels, especially during seasons where you might be more prone to illness.
Find ways to lower stress levels:- Participate in daily physical activity.
- Slow down and sit down during mealtime.
- Drink more water.
- Engage in mindful breathing throughout the day.
- Practice Yoga and Meditation.
- Limit screen time.
- Start a gratitude journal.
#3. Eat a balanced diet. Eating various nutrient-rich foods, including fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins, is essential for building and maintaining a healthy immune system. Poor nutrition increases the risk of nutrient deficiencies, making you more susceptible to viruses and weakening your body's response to fighting disease.
No food or supplement will cure or prevent disease; instead, the key is to eat a variety of food. Here are a few tips to get you started!- Eat More Plants.
- Minimize refined flours, sugar, and alcohol.
- When possible, eat plants raw, steamed, boiled, or sautéed.
- Balance your plate with color!
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Top 5 Immune-Boosting Nutrients and their Food Sources
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Vitamin A - Found in beef, liver, eggs, shrimp, fish, and dairy products as well as sweet potatoes, carrots, cantaloupe, apricots, mangos, and red bell peppers.
Vitamin D - Vitamin D, also known as the sunshine vitamin, can be found in salmon, sardines, cod liver oil, milk, cheese, egg yolk, orange juice, yogurt, and fortified cereals.
Vitamin C - Best sources of vitamin C include oranges, grapefruit, lemons, limes, leafy greens, broccoli, red peppers, papaya, and berries.
Zinc - Food sources of zinc include oysters, salmon, pumpkin seeds, eggs, and dark chocolate.
Selenium - Oysters, brazil nuts, yellowfin tuna, eggs, sardines, and sunflower seeds are good sources of selenium.
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Featured Recipe
Kale Avocado Salad with Roasted Carrots
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Recipe serves 6, 1 serving = 2 cups - 1 pound bag baby carrots
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 (15.5 ounces) can chickpeas, drained
- ⅓ cup coarsely chopped walnuts
- One large bunch kale (about 1 pound), stalks removed, leaves coarsely chopped
- 2 tablespoon lemon juice
- Two ripe Hass avocados, peeled, pitted, and cubed
- ¼ cup grated parmesan cheese, optional
Instructions:
Heat oven to 400 F.
In a bowl, toss carrots, oil, ¼ teaspoon of salt and pepper. Transfer to a rimmed baking sheet; bake for 20 minutes. Add chickpeas and walnuts to the pan and return to the oven. Bake until carrots are brown and tender, and additional 5 to 10 minutes.
In a large bowl, combine kale, lemon juice, remaining ¼ teaspoon salt, and half of the avocado. Massage kale with both hands until the avocado is pureed and the kale softens and turns bright green, about 2 minutes. Add half of the carrot mixture to the kale; toss.
Place in a large serving bowl. Top with remaining carrot mixture and avocado. Season with parmesan cheese, if desired.
Per serving: 245 calories, 12 grams fat, 2 g saturated fat, 4 g polyunsaturated fat, 5 g monounsaturated fat, 392 mg sodium, 33 g carbohydrate, 9 g fiber, 20 g protein
Recipe by: www.LoveOneToday.com
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Be Inspired
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"True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment."
- William Penn
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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