Let’s get ahead of the cold & virus season — boost your immune function before you feel signs of cold or viral infection. We need to be proactive with our health rather than always being reactive. In general, if you are following my Instagram page @getrealwsarah or reading my website, you have already started to take steps towards a healthier lifestyle. Those steps are already helping your immune system function well. However, giving it an additional boost in the winter season or when traveling is always a good idea.
Our immune systems are designed to to produce white blood cells to fight off pathogens when you are sick. It is also working hard on a regular basis to rid your body of toxic chemicals (found in skincare, cleaning products, etc.) and unwanted antibiotics and foreign substances in processed foods.
Here are a few ideas for an extra boost to eating well ( add in whole REAL food, crowd out processed & fast foods) & moving our bodies daily:
1. Garlic
Garlic feeds the good bacteria in your gut, it’s a pre-biotic, (which helps with immune function), and acts as an anti-fungal/ anti-microbial agent.
2. Vitamin C
Don’t take products like Emergen-C ( which is loaded with sugar!) you can simply eat whole foods that are very high in Vitamin C such as red /yellow bell peppers, oranges, lemons, kiwis, broccoli, strawberries, spinach, thyme, parsley kale and many more.
3. Ginger
Our gut health is directly related to our immune system. Ginger is excellent for digestive health, reduces inflammation, it’s a great antioxidant. Make a nice tea with fresh ginger, hot water, & lemon! Add ginger to your smoothies, soups, and a variety of meals!
4. Blueberries
Blueberries are loaded with antioxidants, especially wild blueberries which can easily be found frozen. They’re so nutritious they are considered to be a superfood.
5. Turmeric
Very effective anti-inflammatory! Chronic Inflammation means that your immune system is overworking itself. When your body is chronically inflamed, it essentially means your immune system is in constant ‘fight or flight’. Inflammation is rampant today due to processed foods, fast foods, all restaurants food that use unhealthy oils, which is most restaurants!! You can use turmeric in many recipes, I have a recipe in “Sarah Says” for a turmeric latte which is delicious. *People on blood thinners should avoid this spice.
7. Broccoli
Packed with vitamins A, C, and E, broccoli is one of the healthiest vegetables you can put on your plate.Chew it well to get all its nutrients absorbed.
8. Elderberry
Elderberry extract/syrups have been shown to reduce the duration of sickness by up to 3 days.
9. Manuka Honey
Manuka honey has antiviral properties, I find this helpful mixed with organic Ceylon Cinnamon for a sore throat.
10. Oil of Oregano
A natural antibiotic, a powerful antioxidant that has numerous uses and benefits. I most often use it when I start to feel a cold coming on. 2—3 drops down the back of your throat, immediately followed by at least 8oz of water. It takes getting used to because of its very strong taste but it’s worth it!!!
11. Sleep
It is rare today to hear that people are getting 7-8 hours of good quality sleep. This is vital, I know first hand because this is an area this I struggle with. A few quick sleep tips that help me. Create a nighttime wind-down routine. A glass of chamomile, lemon balm, fresh ginger, fresh mint leaf tea, all work great for me. Create a very dark cool bedroom. Limit the use of all devices before bedtime, the blue light will definitely disrupt your natural sleep patterns because it suppresses your natural melatonin which leads to difficulty falling asleep and staying asleep.
Also, keep in mind that exposure to dry indoor heat can make us more susceptible to colds & viruses. Keep the sir in your home moist by using a quality humidifier, an essential oil diffuser ( use with filtered/distilled water & if desired - pure organic essential oils )
**keep in mind that all my posts have general advice, not specific to you. Always check with your doctor first.
