Boost Your Immune System

While the country anxiously awaits a vaccine, you may feel helpless, like there’s nothing else you can do to protect yourself and your family. I find it surprising that very few people in the health industry are talking about steps we can take right now to defend ourselves by Boosting our Immune systems. Even when we know that those at higher risk have weakened immune systems. It only seems logical that we would want to amp up our bodies with the strongest armor possible to fight against the disease and reduce the impact it has on our body. So, even though we may still get the virus, we'll be giving our bodies the best case scenario. Here are some easy ways to keep your immune system in top shape. Having an autoimmune condition myself, I speak from experience when I say that these small measures can make a big difference, as I rarely get sick.

1. Supplements: While I would like to say that we can get all the nutrients our bodies need by eating plenty of vegetables, the sad truth is that our soil nutrient density is not what it was 100 years ago. Therefore, even when eating all organic, our produce is not as nutrient dense as it once was. I also know that a lot of people think supplements are a hoax and don’t work. To that I would say yes-there are a lot of crappy products out there, and just like any other purchasing decision, you need to do your homework and make sure it’s a quality product. More info on vetting supplements https://www.drkarafitzgerald.com/2020/03/03/essential-advice-for-choosing-dietary-supplements/.

• Vitamin D- Recent studies show people with low levels of Vitamin D are twice as likely to test positive for COVID-19. Sadly, half of Americans are deficient in Vitamin D. Many doctors are starting to agree that this inexpensive, and generally very safe to take supplement could be an important tool. While sun exposure is the best source of Vitamin D, you can also find it in salmon, egg yolks, sardines, shrimp and fortified milk. If I could only pick one supplement to add, it would be Vitamin D in liquid form, as it will be the most bioavailable.
  

• Vitamin C is a powerful antioxidant that helps your body produce lymphocytes and phagocytes, which help protect against infections. Whole food sources, like citrus fruits, broccoli, and bell peppers are best, but supplementing daily with 75-90mg can help, as well.
  

• Zinc is a key player in the immune system, as it activates T-Cells, which are responsible for attacking infected or cancerous cells and regulating immune responses. Scallops and oysters are good food sources for zinc.

2. Protein and Collagen. Our immune system is made up of proteins, or antibodies. These antibodies ward off disease, viruses, and other bacteria that you are exposed to on a day-to-day basis. By getting enough quality protein, you are also ensuring that your body has enough antibodies to fend off or attack viruses, bacteria or other foreign substances in your body.Collagen is a powerhouse protein that forms the connective tissues in the body.  Being the glue that holds your body together, collagen plays a key role in joint health, maintaining skin elasticity and maintaining the intestines for gut health. My favorite thing about collagen is that it is a powerful anti-inflammatory. As you probably know, inflammation is a major player in most health conditions/disease. Sadly, most of our population has inflammation going on somewhere in their body. And if the body is too busy fighting off this inflammation, then it has less energy to fight off viruses like COVID.Also, as we get older our body produces less collagen, thus reducing the strength, thickness and elasticity of our connective tissues. There are over 28 types of collagen. Type I collagen makes up 90% of our hair, skin, nails, organs, bones, ligaments and is most notable for anti-aging properties. Type II collagen helps build cartilage, joint health, maintain our gut lining therefore supporting digestive health and support immune function.

The best sources for collagen include fish, egg whites, beef, gelatin, chicken and beef/chicken/fish bone broth (check out my easy bone broth recipe at end of the newsletter). Fish collagen is known to have the most efficient absorption of all collagen types. Eating salmon with the skin is another great way to include more collagen in your diet. 

3. Improve your Gut Health. Did you know that your gut produces 70% of your immune system? And gut bacteria makes about 90% percent of the body's supply of serotonin, which influences both mood and energy? So, a healthier gut leads to a healthier immunity, healthier mood regulation, and healthier energy levels. All are useful tools for us right now.Eating to support your digestive system by adding prebiotic and probiotic foods, such as plain yogurt, kefir, sauerkraut, kimchi, and other fermented foods is an easy way to promote the growth of healthy gut bacteria. Probiotic supplements can be helpful, but likely aren’t necessary for most people. If you have digestive issues, trying an elimination diet would be a good way to see what's causing the problem.

 4. Move EVERY Day. While this may seem like a no brainer, it is a simple thing that often gets pushed to the side. And yet, we all know that when we make something a priority, set our minds to it we can make amazing, seemingly insurmountable things happen. I am confident that if you set your mind to moving everyday for 45 mins you can make it happen. It may require some creativity, but checking off this item can be one of the best ways to support your immune system. So if you've fallen off on this one because you don't have access to your usual activities, find a new one! There are so many ways to move : ) 

5. Sleep. Numbers 4 and 5 really go together. If you get your heart rate up and sweat, or at least challenge your body physically everyday, then sleep typically isn’t a problem. Back in the day, people moved so much that they were utterly exhausted at the end of the day and fell asleep easily.  Other reasons for lack of sleep are afternoon caffeine and even alcohol (it may help you fall asleep, but it also interferes with the an important part of your sleep cycle- REM sleep). Another big sleep sucker is too much exposure to light at night, specifically BLUE LIGHT (you know- from TV’s , computers and smartphones) While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. By limiting use of these items a couple hours before bed, you can greatly increase your bodies melatonin production. Another benefit is of course, reducing STRESS by not engaging your mind in topics that are going to keep you up at night. Some of you may be thinking, “yeah right Louise that will never work for me. If this is you, may I suggest blue light blocking glasses or settings on your devices that reduce the amount of blue light exposure. It may seem small and insignificant, but I attest to it's effectiveness. 

6. Limit Alcohol Consumption, Sugars and Processed Foods as they suppress immune function and decrease elimination pathways. Sugar’s impact on your health and the immune system is a complex interplay of hormonal, metabolic, and immunologic processes that can affect overall health in many ways.

Some of that impact is immediate. Refined sugar can reduce how white blood cells perform and increase inflammatory markers. With fewer white blood cells comes a reduced ability to fight infection. The longer term hormonal effects of sugar and the immune system are more complex, but insulin is a major player.

As you may know, eating lots of sugar, increases blood sugar levels. Over time, your cells become overwhelmed and less able to stabilize these levels- resulting in insulin resistance, type 2 diabetes and all of its related complications including impairing the immune system. It’s easy to fall into the, “but that’s not me, I don’t eat that much sugar!!, …”  Know this; according to the CDC, 1 in 3 Americans is pre-diabetic. One of the most powerful things you can do to boost the immune system is to minimize sugar intake.