Time to bust out the tissues: Tis the season for sniffles, drips, coughs and soar throats. But as cold and flu season ramps up, hand-washing shouldn't be your only mode of defense. Here are a few easy ways to supercharge your immune system to keep the colds at bay.
1. Eliminate refined sugar
Sugar raises insulin levels, which can reduce phagocytic activity (white blood cells that engulf and destroy harmful bacteria) by 75%, for up to four hours.
2. Eat a whole foods diet
Include plenty of antioxidant rich foods, especially ones packed with Vitamin C: Greens (kale, spinach and swiss chard), citrus (oranges, grapefruit, lemons) & berries (blueberries, strawberries and blackberries). Vitamin A rich sweet potatoes, squash and carrots, as well as pumpkin seeds, mushrooms, garlic,ginger and cinnamon have also all been shown to boost immunity.
3. Drink fresh juices or green smoothies
Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals and phytochemicals found in the whole fruit, which is quickly absorbed by your body, giving your digestive system a much-needed break. Green smoothies are a great way to get your vitamin and minerals from fresh greens that you may not otherwise eat in high quantities.
4. Love your liver
Your liver is a large and major organ for detoxifying your body. Minimize alcohol consumption, pharmaceutical drugs and pain killers, such as Tylenol.
5. Take Pro-biotics
90% of your immunity is in your gut, so populate it with healthy intestinal flora to maximize immune resilience. Aim for a refrigerated Acidophilus with a minimum of 10 billion cells per dosage.
6. Consider supplementing with magnesium, Vitamin C and Vitamin D Magnesium and Vitamin C promote healthy immune function and are often lowered during times of stress. The sun is a major source of Vitamin D production hence it is naturally lower during winter months, but is key in keeping the immune system strong.
7. Exercise
Drain toxins from your lymphatic system with body weight bearing exercises such as walking, running, cycling and yoga.
8. Stay well hydrated
Water is essential for proper digestion, kidney and brain function and is required by every cell in the body. Drink a minimum of 2 liters per day to ensure good hydration.
9. Get plenty of Rest
Sleep is the body's rest cycle when it cleanses, restores and rebuilds. Although our sleep requirements vary according to age and lifestyle factors, the optimal average for adults is 7-9 hours.
10.Wash your hands frequently
Prevent the spread of germs and harmful bacteria.
Chantal is a registered holistic nutritionist available for private consultations. For more information and healthy recipes, visit www.chantalrussell.com . For yoga and nutrition lectures, visit www.bowenislandyoga.com
