Supercharge Your Immunity
Posted on 11 October 2009
As the cold and flu season is arriving more and more people and getting sick due to a combination of poor lifestyle factors. Fortunately boosting your immune system is something you can take control of and improve by following a few simple tips that will keep your immune system running on full charge throughout the year….
Mushrooms - These are often overlooked in the vegetable isle as people don’t know what to do with them. They are a beautiful vegetable that contain a host of immune boosting benefits from their “Cytokines” which are a hormone like protein that is seen to be an Elixir for the immune system. They also absorb a lot of Vitamin D while growing so they provide a good Vitamin D hit which is an essential factor the a strong and healthy immune system.
Beware how you cook them though; Steaming or lightly sautéing is always best as you keep the nutrients thanks to the low heat. I have started steaming a big batch of mushrooms for dinner a few times a week and they are delicious with just a drizzle of olive oil and some salt/pepper. Plus they keep their size when steamed…..
Pro-Biotics- You don’t need t be taking supplements to get a good dose of pro-biotics as they can be found in many everyday foods such as; Saurkraut, Yoghurt, and Kefir. There is a great post on pro-biotics over here at Free the Animal. Immunity stems from a healthy gut that is why pro-biotics are so helpful and they are something we should all include in our diets year round. Make sure you go for good quality products though, in terms of yoghurt Greek is always they best as it is lowest in sugar and the highest in muscle building protein. Kefir is another great choice if you can get hold of it….
Herbal Tea- Drinking a couple cups of both Chamomile and Green Tea has been shown to cleanse the gut thanks to their anti-bacterial phenols which are abundant in both tea’s. I like to drink green tea throughout the day and have a chamomile tea before bed thanks to its ability to calm the mind. Always go fro quality when buying herbal tea’s as some brands use poor quality and dried out herbs, Celestial seasonings carry good tea in the US and Teapigs have some awesome tea if you live in the UK.
Nuts - They are an amazing source of anti-oxidants and minerals but amazingly the Brazil Nut contains your RDA of Selenium in just 3 nuts. Selenium is incredibly theraputic and essential to have a healthy functioning immune system as it boosts the power of other anti-oxidants like Vitamin C and E. So basically it is the tool that goes around allowing your body to make the most of all the good food you eat. Other good sources are Mushrooms and Seafood especially Cod and Tuna. Nuts also contain high levels of Zinc which helps clean out the gut and fight off any viruses in your body.
Intense Exercise- Intermittent and brief exercise is something your body needs. You don’t really want to be exercising regularly for over 30-40 minutes. Ever wonder why people get sick after marathons or why joggers are always coughing, its becuase of the strain it puts on your immune system. Stick to brief and intense exercise a few times a week.
- 30 Minutes of Weights
- 20-40 Minute Jog
- 10-20 minutes of Sprints
- A Simple Bodyweight Circuit
All these simple workouts are all you need to issue enough of a stressor to boost your health rather than wear it down. Couple that with a lot of walking and your body will stay in top shape and health throughout the cold season.
Sunlight- Their is only one place to get a real dose of the all important Vitamin D which not only keeps immunity up but works to help absorb Calcium and keep bones healthy. If your lucky enough to live in a sunny climate year round get outside when you can and expose your arms, neck and shoulders for at least 20 minutes per day. If your in a more cloudy/cold climate its worth looking into supplementing vitamin D with 1000-2000iu per day which should keep your levels healthy. This is probably one of the most important factors to staying well in the coming months. Plus sunlight just makes you feel good…..
Comment by Greg
11 October 2009
My wife was just asking me about this. “Why, why, why, she says, do you not get sick! It’s not fair!”
Jealousy is an ugly thing…
Comment by Colin Wright
11 October 2009
Great advice!
I’ve been fortunate to not get sick since I moved to Buenos Aires, and I think it’s largely because of the immense amount of walking, short, intense workouts, and relatively healthy diet combined with a lot of green tea.
When I say a lot, though, I mean in comparison to other things. I try to take a ‘middle path’ approach to life, so everything in moderation.
Comment by Dave
11 October 2009
Funny – I’ve been laid up with injuries for over a month and DID get sick – first time in a while. My wife has been exercising this year and HAS NOT gotten sick. This is unusual because she ALWAYS got sick prior to exercising.
Comment by Grok
11 October 2009
I’ve got a pretty good handle on this list with my daily diet. Especially the probiotics & tea.
I hate admitting it, but I have a pretty weak immune system. It has gotten a ton better since going mostly paleo.
Recently I got a cold (which is a long story in itself), but QUICKLY ended it by super-dosing Vitamin D supplements.
If I can find the super-dosing formula I will post it here.
Comment by mp
12 October 2009
Hi,
love your blog…but quick heads up:
I don’t think Chamomile tea has phenols. That is an anti-oxidant found in the tea varietals, the tea plant, which true “tea” comes from: white, green, oolong, black and puerh. Chamomile is an herbal infusion. Calling it tea is synonimous to calling California sparkling wine champagne. It is similar, but not the real thing. Chamomile wouldn’t have phenols. It is great for soothing angry bellies, calming grumpy nerves, but not an anti-oxidant, and does not have the alkalinizing effect on the gut.
Still yummy though, especially if it is fresh.
@ MP: Thanks for the heads up, always useful to know this kind of stuff…Guess its time to stop calling it tea and use the infusion lingo, sounds better anyway! The stuff definitely works well to calm me after a hard day at work….
Comment by Kat Eden
12 October 2009
There’s a lot to be said for overall quality of food when it comes to a strong immune system. Certain super foods and herbs will definitely help – I’m a huge fan of adding organic sea salt to food and water, with over 80 minerals it’s definitely a superfood.
Aside from that I always try to come back to simple rules such as eating good quality organic food, grass-fed protein, adequate good fats, and getting enough sleep. And it never hurts to be exposed to germs now and then! Gives the system something to fight for.
Comment by Michael - The Fat Loss Authority
12 October 2009
I’m a big mushroom fan but don’t recall every trying to steam them myself. Thanks for the idea…
I’ve got 4/5 covered and just need to incorporate more pro-biotics into my diet. Good article.
Mike
Comment by Rafi Bar-Lev
12 October 2009
Great article. Didn’t realize mushrooms were a good immunity boosting food! Good to know.
-Rafi
Comment by Belly Fat Secrets
12 October 2009
I agree that these are some of the most important factors in creating a strong immune system, with emphasis on medicinal mushrooms, vitamin D and intense exercise.
Comment by Sharon
12 October 2009
Great article and wonderful site! I am tea-crazy, I would say and think it is important physiologically and psychologically. Vitamin D has been in focus in health news. I have some additional information about vitamin D and benefits of tea on my blog: http://www.shar-on-nutrition.com
Feel free to leave a comment!
Comment by fitnessbuff1
13 October 2009
Vitamin C will also help your immune system. You can get vitamin C from foods like oranges, red peppers, and broccoli. You can also take it in powder form. Emergen-c is a powder that you can simply pour into a water bottle and take it on the go. It tastes pretty good too!
Comment by Elliot Wilson
13 October 2009
Don’t forget about garlic! That keeps the bugs away (and a few friends).
Comment by Tea Drinker
22 October 2009
I think tea does wonders for keeping me healthy. Anytime I’m around someone sick I start drinking a wellness tea by Celestial Seasonings and I don’t catch the bug. I’m not a fan of the taste of this wellness tea (I prefer green), but it definitely does the job!