Strong immune health is key for overall health and well-being. Your immune system shields from pathogens, such as bacteria, viruses, and parasites that may attack your body. The infections, inflammation and disease are due to the toxins produced by these invaders. If you want to protect yourself from illness and health issues, boosting your immune health is essential.
Your immune system is there to keep you healthy. A compromised immune system becomes sluggish, and cannot properly protect you, leaving you vulnerable to infections, illness, and disease. Hence, good immune health is an essential base for establishing good health.
If you want to protect your immune system, there are a few things you need to watch out for.
Sugar : Too much sugar in your diet feeds parasites and also depletes your body from immune-boosting nutrients, such as vitamin C, zinc, and glutathione. The more glucose is in your body, the less vitamin C can enter your cells. Vitamin C is one of the most important vitamins for your
Sleep Deprivation: Your body needs time to rest and repair in order to function optimally. Not getting enough or quality sleep on a regular basis may increase the cortisol levels in your body and disrupt the normal cycle of rejuvenation. You need 7–9 hours of sleep every night. Getting
less than 7 hours of sleep on a regular basis may increase chronic stress, inflammation, and immune dysregulation in your body.
Staying Indoors: In our modern world we spend more than 90 percent of time indoors. You are missing out on the benefits of fresh air, vitamin D from the sun, and grounding. Instead, your indoor environment may come with indoor toxins, such as mold or chemical toxins, that can be harmful to your immune health.
The good news is eating nutrient-dense, immune-boosting foods is one of the best ways to support your immune health. In general, low sugar, phytonutrient rich herbs, fruit and vegetables, fermented foods and healthy fats are the best immune-supporting foods to include in your diet.
Here is a list of my favourite food to incorporate for robust immune health:
When it comes to immune health, it is likely that vitamin C is the first thing that comes to mind. The best sources of vitamin C are citrus fruits, such as lemons and limes. You can squeeze it on any salad or adding into your water for extra immune health, detox- and metabolism-boosting
Garlic and onions have been used to fight infections for thousands of years, and are found in just about every cuisine and culture around the world. They are powerful anti-inflammatory and beneficial for your immune health
Apple cider vinegar is a type of vinegar that is created from the fermented, unstrained juice of crushed apples. It is a highly acidic substance with a potent, strong smell It may be one of the most versatile foods in your kitchen. It is high in vitamin C, vitamin E, antioxidants, and has probiotic benefits. Research has shown that it is highly beneficial for your immune health and may help with congestion and colds. For colds, mix 1-part apple cider vinegar with 5–6 parts of water and 2–3 tablespoons of organic, raw honey.
The research has shown that ginger has powerful antioxidant and anti-inflammatory benefits. It may help to decrease inflammation, boost your immune health, improve sore throat, reduce pain, and improve your digestion. It is one of the main ingredients in making curries.
Vitamin D is an important vitamin that more resembles a hormone than a vitamin considering its function in your body. Vitamin D boosts up our natural T Helper cells. These T helper cells work to suppress inflammation and modulate the immune response so it is more effective at combating pathogen. Being out on the sun is the ideal way to boost your vitamin D levels. You can also use certain foods such as egg yolk, organ meat, grass-fed butter and salmon, but the levels are too low to have a really strong impact.
Zinc is critical for balancing your immune system and to reduce immunological stress and improves immune coordination. It is one of the most common nutrient deficiencies in modernised countries and is a necessary nutrient for optimal immune health.
A recipe to extinguish cough, cold and sniffles
1 onion, chopped
10 cloves of garlic, crushed or chopped
1 lemon, zest and juice
2 Tbsp each dried Echinacea, Elderberry
1 tsp each cinnamon, star anise
1 Tablespoon turmeric powder or 2 Tablespoons freshly grated turmeric root
1/2 cup freshly peeled and grated ginger root
1/4 teaspoon cayenne powder
500 mls organic apple cider vinegar
1/4 cup Manuka/ Raw honey, or to taste
Add all the ingredients except Manuka/Raw honey in the glass bottle. Keep it in cool dark place for 6 days. Then strain the content in muslin cloth add honey. Stir till honey is dissolved completely.
Brilliant for colds, sniffles and sore throats. Take 2 mls everyday swig it on the rocks or in a mug of warm water.