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***Fight the Flu Naturally
With the cold and flu season upon us we are all taking about the flu, the shot, and if we should or shouldn’t get it. No matter what we choose to do, we are all taking extra precautions this year to stay healthy while trying not to get sick.
There are a lot of ways to take care of your body during the flu season, but a great way to start is to eat a healthy well balanced diet.
The following foods are things you can add to your diet for extra immune system support.
Garlic
Garlic has antiviral and antifungal qualities and has long been known as a natural remedy. It contains allicin, which has been shown to inhibit the growth of bacteria and kill some germs on contact.
Yogurt
Eating yogurt containing ‘live active cultures’ (probiotics) can help create a healthy gut by keeping good bacteria active and assists in breaking down foods, allowing nutrients to be absorbed and carrying pathogens out of the body. Stonyfield Farm organic yogurt contains this strain of healthy bacteria.
Sweet Potatoes, Carrots, Papayas & Pumpkin
Orange fruit and vegetables contain beta-carotene and your body uses it to make Vitamin A, which is important for your skin. Your skin? That is right… your skin is the first thing that comes in contact with germs and your first defense for fighting off bacteria and viruses by making your skin less permeable to germs.
Tea
Green tea specifically contains polyphenols that act as an antioxidant to help defend our bodies from the damaging free radicals in our environments. Drinking hot tea can also help wash bacteria out of your throat where it can breed. I am currently in love with Tulsi tea and drink a few cups a day alternating their many varieties.
Mushrooms
Shiitake and Maitake are two of the most commonly found varieties that boost your immune system by helping to produce white blood cells. They also have antiviral and antifungal properties. They are easy to add to salads, pasta, or sauces and they are found in most supermarkets.
Whole Grains
Specifically Oats and Barley as they contain beta glucan which is known for boosting immune systems by locating the bacteria in the body and then clearing it away.
Vitamin C
Vitamin C encourages the growth of antibodies and helps build immune systems. The best way to get vitamin C is to eat the fruits and vegetables that are an excellent source like broccoli, kale, bell peppers, strawberries, turnip greens, cantaloupe, kiwi, spinach, parsley, oranges, and grapefruits.
Lean Organic Beef
Beef contains zinc and zinc is very important to the production of white blood cells, which are your body’s immune fighting cells. A slight zinc deficiency can increase your risk of infection, so make sure you are getting adequate, and the right kinds of zinc to keep your body’s white blood cells up.
Herbs/ Spices
Turmeric, Cinnamon, Ginger, Echinacea and Elderberry all are loaded with healthful properties and help to support and keep your immune system strong. Here is a great recipe for making a your own ginger tea.
Get Moving
Move and flush the toxins out of your body. Consistent and moderate exercise can help keep your immune system stay strong. While exercising the immune systems cells move through your body more quickly and are better able to fight bacteria and viruses.
Rest and Sleep
Sleep is an important part of staying healthy, so make sure you are getting an adequate amount each night. People vary on the amount needed, but 8 hours is average. Lack of sleep can cause your immune system to lower making you more susceptible to getting sick.
Drink Water
Our bodies are made mostly of water so be sure to drink plenty of fresh clean water to wash out the germs, and keep your immune system hydrated.
De-Stress / Slow Down
Long term stress can be a immune suppressant, so be sure to include things in your day that will help you relax like reading a book, taking a warm bath, seeing a movie, spending time with friends, or going for a walk.
AVOID processed food, refined flour & sugar, and caffeine
Processed foods lack nutrients and vitamins needed to support your body. Refined sugar is noted to decrease your bodies immunity, so cutting out sugar is a great first step to boosting your bodies well being. Caffeine can also decrease your body’s immunity and actually rob your body of vitamins and nutrients so minimizing coffee will help too.
Remember to wash your hands thoroughly with soap and water, keep your hands away from your face, and get fresh air and sun as much as you can.
How you stay healthy during the cold and flu season? Please share in comments.
Be Well,
Courtney
Courtney Lanphere is a Certified Holistic Health Counselor you can reach her at www.bewellnutrition.net
Courtney Lanphere is a Certified Holistic Health Counselor, member of the American Association of Drugless Practitioners, and a graduate of the Institute for Integrative Nutrition. As a Health Counselor, she has studied all the major dietary theories and helps clients determine what approach works best for them. Working with the whole person Courtney supports clients as they discover that healthy living and nourishment are not just what is served on a plate, but also about healthy relationships, spiritual practice, and physical activity.
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