Strengthening Your Immunity
It’s that time of year when we start to worry about cold & flu season. This year, be proactive and strengthen your immune system before a cold hits. We’ve got some tips & a delicious way to start with a fabulous Broccoli Soup Recipe!
Let’s Talk About Strengthening Our Immunities
By: Mélanie
It is the time of year when we search for ways to strengthen our immunities, let’s re-discover exactly how to do that today.
Some micro-organisms that can cause disease include viruses, bacteria, parasites and fungi. Viruses only survive if they can find a likely carrier (living, normal cells) to take over. If the carrier allows entry, the virus can then kill, damage, or change the cells in its quest to survive and multiply, making you sick in the process. But if the carrier (you) has a good defense system (your immune system), the virus is more likely to be defeated. There are more than 200 different viruses that cause the common cold.
Your immune system is your interface with the environment. If it’s healthy and doing its job right, your body can interact with germs and not get infections. A healthy immune system is the cornerstone of good general health. Even if you have a strong immune system, sometimes the virus is a successful hijacker. But the immune system doesn’t just give in; it goes into overdrive to get rid of the virus. Our normal white blood cell (leukocyte) count is about 5,000 to 10,000 per cubic millimeter of blood. When we get sick, this number skyrockets as our immune system produces more white blood cells to respond to the virus. These cells immediately set out to defeat the hijacker and that’s when we get all those annoying symptoms, like a stuffy nose or fever, they are actually the result of your immune system going to work.
- Innate (non-specific/natural) Immunity: general protection we’re born with; fights harmful germs (e.g., viruses) that enter the body (e.g., through the skin or digestive system) using immune cells (e.g., T cells—“helper/killer cells”—and phagocytes—“eating cells”).
- Adaptive (specific/active) Immunity: protection that is acquired/adapted throughout life; immune system makes antibodies to fight specific bacteria/viruses.
- Passive (borrowed) Immunity: short-term immune protection from another source (e.g., antibodies from mother’s breast milk).
Exercising also plays a role in maintaining healthy immune function. Researchers have found that moderate intensity exercise has been found to enhance the immune system. Regular exercise keeps your blood oxygenated and your lungs strong. Exercise also encourages the lymphatic system fluids to keep moving as they should. The lymphatic system plays an important role in the strength of our immunity. So get moving every day for 30 to 60 minutes.
Chronic stress can affect our immune function, so using those stress busting tools in our toolkit are important. These tools can include such things as playing outside with a friend or child, creating, coloring/drawing, meditating, yoga, talking to someone, exercising and eating a wholesome diet.
Eating a nutrient-dense diet full of fresh fruits and vegetables, high quality protein, and some whole grains is crucial in providing your immune system with the micro and macronutrients it needs. Be sure to include fresh herbs, garlic, and onion, which contain beneficial secondary compounds. Minimize intake of sugar, caffeine and alcohol to keep your body from getting run down and vulnerable.
1. Chaga mushroom
A potent immune strengthener, chaga can help us ward off harmful pathogens thanks to its antiviral activity—without toxic side effects. It can also help reduce inflammation in the body.
2. Echinacea
Extracts of the herb echinacea have demonstrated a positive effect on the immune system by increasing the number of white blood cells, which fight infections.
3. Folate
Otherwise known as vitamin B9, folate is essential to DNA synthesis and cell growth. Deficiency may hinder immunity.
4. Lysine
One of the essential amino acids (protein building blocks), lysine plays an important role in the immune system. The best whole food sources of lysine are legumes.
5. Oil of oregano
Oil of oregano has long been used for the symptoms of colds, flu, bronchitis, and other respiratory complaints because of its anti-inflammatory, antiviral, and antibacterial properties. According to researchers, carvacrol—an important constituent of oregano oil—has a unique way of breaking down the external proteins of the norovirus (a notoriously contagious virus that causes vomiting and diarrhea), allowing the internal part of the virus to be killed.
6. Probiotics
These beneficial bacteria may be found in foods like coconut yogurt with live cultures, as well as in fermented vegetables like sauerkraut and kimchi. Probiotics are also sold as capsules, tablets, liquid supplements, and loose powder. Probiotics can help promote immune health by secreting protective substances in our gut that then activate the immune system, preventing pathogens from taking hold. The best time to take your probiotic supplement is at bed time.
7. Quercetin
Quercetin is a powerful antioxidant found in citrus fruits and in apples. Preliminary research shows it may stop the rhinovirus in its tracks by preventing it from replicating and spreading. (The rhinovirus is the most common cause of upper respiratory infection, aka the common cold.)
8. Selenium
Selenium is an important trace mineral for human functioning, including immunity and thyroid gland health. Selenium is found in foods like Brazil nuts, seeds, and brown rice. Selenium has been the subject of ongoing studies focusing on its beneficial impact on white blood cells and immunity.
The B-complex family includes eight B vitamins, all of which work together to convert the food we eat into fuel. A lack of B vitamins like B12 and B6 has been linked specifically with poor mood and a decrease in immunity. Because B12 is found mainly in animal products, vegetarians/vegans need an extra boost (aka supplements), as may older people who are more at risk of B12 deficiency.
10. Vitamin C
An antioxidant that is best absorbed in its natural form whether it’s acerola cherry, camu camu,
kiwis, red peppers, or citrus fruit when consumed on an ongoing basis to stimulate components of the immune system, may help shorten the duration of the common cold. Research has shown that people with higher vitamin C stores have lower risks of hypertension, coronary heart disease, stroke etc.
11. Vitamin D
Supplementing with vitamin D3 helps ensure we get enough in our system, since sun exposure can be a challenge for many and food sources are few. Studies have shown that vitamin D can strengthen our immunity to infections due to vitamin D receptors on cells of the immune system.
12. Vitamin E
This super antioxidant is involved in boosting the body’s immune function, helping to fight off bacteria and viruses. Vitamin E is also important for healthy skin, brain health and eyes. Good food sources of vitamin E include green leafy vegetables, red bell peppers, seeds, and nuts.
13. Zinc
Zinc stimulates the production of our own immune cells so we have a better defense against viruses and bacteria.
14. Humic and Fulvic
Humic and Fulvic acid have been well studied for their effects on immune health and inflammation. Research indicates that they may bolster your body’s defense against illnesses. Studies show that they may improve disease resistance, increase your immune defenses, fight inflammation, and enhance antioxidant activity — all of which may bolster immune health.
If you want to perform at your best all year round and avoid sick days, you may want to improve your lifestyle choices by considering the incorporation of whole foods, proper hydration, daily exercise and stretching, breathing exercises and sound sleep.
Sources : Fundamentals of Nutrition (book), ncbi and alive.com
Immune Boosting Broccoli Soup
Servings
6-8 Bowls
Ready In:
25 min
Good For:
Lunch
Introduction
Immune Boosting Broccoli Soup
By: Mélanie
This Immune Boosting Broccoli Soup comes together in less than 30 minutes. It’s tasty, comforting and it’s a perfect way for you to nourish your body and give your immune system a boost as we head into this busy time of year.
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3 tablespoons organic vegetable broth
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1 large organic leek, sliced (white and light green parts only)
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1 small organic onion, chopped
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4 cloves organic garlic, smashed and minced
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1 large organic carrot, chopped
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1 organic celery stalk, chopped
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2 cups organic broccoli, chopped
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2 cups organic lacinato kale, chopped (leafy and tend stalks only)
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1 cup organic baby spinach
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4 cups organic vegetable broth
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1-1/2 cups filtered water
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1/2 teaspoon organic lemon zest
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2 tablespoons organic lemon juice (more if desired)
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Himalayan salt and freshly ground black pepper to taste
1. Warm the 3 Tbsp.’s of vegetable broth in a large soup pot on low-medium.
2. Add the leek, onion, garlic, carrot and celery and sauté for about 5 minutes, add more broth as needed to prevent the vegetables from sticking.
3. Add the vegetable broth and water and bring to a boil.
4. Reduce heat to a simmer and add the broccoli, spinach and kale. Cook for 4 minutes, only.
5. Remove from heat and blend with a stick blender or blend in batches in a stand blender.
6. Add the lemon zest and lemon juice and season with salt and pepper to taste.
