Immune support plan

Immune support plan
As we are surrounded by uncertainty, our minds tend to create stories as we try to find answers and gain control of the situation we are facing.  Now there are many things that we do not have control over, one thing we do is our health and how we treat our bodies.  What we chose to put into our bodies can nourish us and protect us by boosting our immune system so our bodies remain strong and healthy.  There are also foods that you can remove from your body that cause inflammation and lead to dis-ease.   When we nourish our bodies, it brings the body back to homeostasis.  Homeostasis is the state in which the body is in balance and can heal itself.  Here are some recommendations on how to nourish our bodies, support the immune system and bring our bodies back to health.

Diet recommendations

• Ensure adequate amount of complete protein- chicken, pork, beef, beans and rice.  Protein-is a critical immune builder as the ‘globin’ part of immunoglobulins (antibodies) is made up of amino acids (which is what proteins are made of) All white blood cells and immune system tissues require enough complete protein.  In addition, some individual amino acids are important to the immune system such as methionine can reduce histamine levels in the blood and thus reduce allergic reactions and glutamine, the most common amino acid in the body is needed for immune cells to grow.

• Fresh garlic- detoxifies and protects against infection by enhancing immune function as well as aids in the treatment of colds, flues, asthma and other infections. 
• Identify and avoid food sensitivities- it would be beneficial to eliminate all allergens such as dairy, wheat, eggs, nuts and anything that obviously has a reaction on your body.  Reactions can be anything from runny nose, itchy skin, stomach upset and can occur immediately after consumption or even hours later.
• Avoid coffee, tea, caffeine, stimulants and carbonated beverages – caffeine will stimulate the adrenal glands which stimulate the fight or flight response in the body.  When you are in this state, your digestion is halted.  Your immune system is in your digestive tract, so we don’t want that to stop working!
• Avoid sugar, alcohol and artificial sweeteners.  Sugar immobilizes your immune system for up to 5 hours after consumption. 
• Drink lots of pure filtered water
• Increase fiber intake with dark leafy greens such as spinach, kale, broccoli, Brussel sprouts and chlorophyll-containing foods.  You can even get liquid chlorophyll that tastes like mint to add to your water to make it easier to drink water and kill two birds with one stone.
• Decrease refined and simple carbohydrates – No white flours, white sugar
• Alkalinize the diet- almost all vegetables and fruits along with nuts and spices.

Vitamins/minerals
Vitamins and minerals are extremely important for the immune system.  These can be taken in supplement form or in their natural food sources:

• Probiotics- the most essential component of our immune system.  Without healthy good bacteria to protect and support us, our bodies are at risk of developing any number of infectious illnesses.  Probiotic with at least 10 billion bacterial cultures of both Lactobacillus acidophilus and bifido-bacterium.  Food sources of probiotics: fermented foods such no sugar added yogurt, sauerkraut, kombucha, miso, kefir.
• Zinc is necessary for the thymus development.  It is involved in almost every enzyme reaction in the body. Food sources: eggs, fish, legumes, meats, mushrooms, pecans, sunflower seeds and whole grains.
• Vitamin A- strengthens mucous membranes and stimulates white blood cell production, especially killer T-cells.  Food sources: apricots, asparagus, broccoli, cantaloupe, carrots, garlic, red peppers, squash and sweet potatoes.
• Vitamin C-immobilizes microbes directly, neutralizes microbial toxins, increases production of interferon, acts as an antihistamine in high doses (in grams amounts taken to bowel tolerance limits) and is essential to microphages activity.  Food sources: berries, citrus fruits, and green vegetable
• It is important to take vitamin C with bioflavonoids as these water-soluble pigments found in all plants which act as antioxidants for the plant’s protection, also function in the same way in our bodies.
• Vitamin D- increases the self-destruction of mutated cells and reduces the spread of reproduction of cancer cells, among other benefits.  Food sources: fish liver oils, fatty salt-water fish and eggs.
• Vitamin E-improves the functioning of lymphocytes as well as it improves the antioxidant strength that will inhibit the natural killer immune cells and macrophages that both use free radicals to kill microbes.  Food sources: avocados, dark leafy green vegetables, nuts, seeds and whole grains.  Also brown rice, eggs, and sweet potatoes. 
• Magnesium- acts as a muscle relaxant that will help you sleep as well as involved in many enzymatic reactions in the body. It is also needed for energy production, the maintenance and repair of cells, healthy cell division, proper nerve transmission and much more. Food sources: fish, meat, seafood, apples, avocados, bananas, black strap molasses, brown rice, figs, garlic, grapefruit and nuts.

Lifestyle Recommendations
In holistic nutrition, we always look at the big picture.  One very important factor in immune health is minimizing stress.  As mentioned above, when we are in the fight or flight our digestive system shuts down, hence our immune system also shuts down.  Making sure to take the time to slow down and rest, digest and recharge your internal battery is of utmost importance. 

Exercise- our lymphatic system, which is an important component to the immune system, doesn’t have its own drainage system.  It requires sweating and movement to release toxins.  Exercise a way to stimulate the lymphatic system, release toxins from the body and boost our immune system.

Dry Skin Brushing – Dry skin brushing is an ayurvedic technique that will also stimulate the lymphatic system.  Start at the extremities and brush in circular motion towards your heart with a dry bristle brush.

Epsom salt bath – soaking in an Epsom salt bath will give you the benefits of magnesium as well and warm your body and help it relax.  If you are not a bath person, try plugging the tub, add some Epsom salts and have a shower.  Your feet will absorb the Epsom salts and you will benefit from the steam of the hot shower. 

Do something you love to do- focusing your mind on a hobby or activity that brings you joy is a great way to stay out of your head and in the present moment.  When you are relaxed and present, your body can rest and digest and boost your immune system. 

In summary, sometimes we get focused on all the things around us that we do not have control over, but there are many things we that we do have control.  When we focus our attention on wholesome natural foods that nourish our cells giving our bodies the ability to heal and repair itself, bringing us back to homeostasis.  When our bodies are in homeostasis it can heal itself, and who wouldn’t benefit from that?!?!
 
The information is for informational purposes only.  Always follow the directions on the bottle of any supplement taken unless under supervision of a healthcare provider.