By Kay Leaman, Health Architect, HealthyDay HealthyLife
Fall is here and although we have had some amazing mornings, summer is still showing up in force by 9:30 a.m. Whether or not the weather is cooperating with the official start of the season, our minds are beginning to think about the coming holidays. And along with the seasons and holidays comes the cold and flu season.
It’s time to boost our immune system. That being said, let’s first look at what can weaken our immune system.
• Sugar
• Lack of Sleep
• Stress
• Alcohol
When looking at sugar, consider using honey or pure maple syrup in place of processed sugar. You can also decrease the amount of sugar in the recipe. Put out an array of goodies using smaller plates to decrease how much is being eaten each day.
Lack of sleep coincides with stress. So, taking time to schedule your to do list each day and tossing procrastination out the window can help. When it comes to family get togethers, take time to meditate or do some deep breathing to calm the nerves. You can do this each morning when you first awake and before you go to sleep; deep breathing can be done at any time during your day and can quickly take your body from stress to calm.
When it comes to alcohol, be aware of how much or how quickly you are consuming it.
The following list of foods have immune boosting properties due to the vitamins and minerals they contain. Vitamins A, C, E and D all play a part.
• Citrus fruit (lemons, limes, oranges, clementines, tangerines, grapefruit). Add as a side to every meal.
• Poultry – Chicken soup can ease congestion, supply protein, increase fluids and offer electrolytes, which are important for hydration and recovery. Making your own stock or using bone broth will offer the best benefits.
• Yogurt (plain with good bacteria) Add fruit, nuts and seeds.
• Almonds (1/2 cup per day) These also contain healthy fats.
• Broccoli (top of the vegetable list for its nutritional impact) Steamed, microwaved or raw are the best methods to retain the most nutrient value. It also contains a good amount of fiber.
• Garlic (medicinal) Add it to whatever you’re cooking; soups, stews, sauces, casseroles, etc.
• Ginger (can decrease inflammation, help with sore throats and aids with nausea) I love the crystalized ginger as I enjoy sweet and spicy flavors. Ginger tea is a great alternative.
• Green tea (contains epigallocatechin 3 gallate or EGCG for short) It enhances the immune system. This can be consumed hot or cold.
Take a high-quality vitamin that has been researched, tested and verified for potency, purity, dissolution and void of coloring and preservatives. No matter how much we eat, our foods no longer contain the nutrients they used to. Extra vitamin D (take this daily) is also important.
Grounding can boost your body’s ability to fight off invaders, calm the nerves and give you that little boost of energy you need to finish your day. Whether it’s cleaning up the yard, getting your hands in the dirt or walking the beach, spending 10-20 minutes outside daily makes a difference.
Finally, maintain an exercise routine. If a 30-minute routine doesn’t work for you, consider breaking it up into 10 minute intervals.
Remember to think outside the box and have fun. After all, our holidays are just around the corner. Here’s to Health! succeed.hdhl@gmail.com
