This article was originally published in December of 2016 but it has been updated with some new information.
As you probably have noticed, the leaves are starting to change, the sun is setting earlier, and the weather is getting colder. This can only mean one thing…winter is coming! The lower temperatures and early sunsets bring some pretty great things: comfy sweaters, cute boots, and s’ mores parties! Unfortunately, the Fall and Winter seasons also bring on sicknesses including the common cold and flu, not to mention COVID.
Protecting ourselves and our loved ones from getting sick has taken on a whole new meaning in this age of Coronavirus 19. In addition to taking the precautions outlined by your doctor and the CDC, one of the best things we can do for ourselves right now is to strengthen our immune system.
The immune system produces antibodies that attack and destroy viruses and bacteria (among other things). When the immune system is weak, that process does not happen as effectively.
So, right now, before the cold weather comes, is the perfect time to make a few easy changes to your lifestyle and diet to build your immune system.
5 Ways To Improve Your Immune System:
1.) Zinc:
Diets low in zinc can cause a great decline in the activity of the immune system. Believe it or not, over 70% of Americans are deficient in this mineral. Increasing your zinc intake is as simple as incorporating a few specific foods into your diet.
Foods that have the highest levels of zinc are oysters, grass-fed beef, sesame seeds, pumpkins seeds, and cashews. (source)
2.) Limit your intake of sugar:
I know, I know, this is a hard one – especially as we approach the holiday season – but hear me out. Did you know just two tablespoons of sugar weaken your immune system for up to 5 hours (source)! I am a big believer in balance but this statistic really shocked me. I am definitely being more mindful of my sugar intake these days.
3.) Vitamin C and D:
While I am sure we’ve all heard how Vitamin C helps keeps us healthy, which is true! But you may not know is that research has shown that 100-200mg of vitamin C has also been effective in preventing infections, which is important right now during our current crisis with COVID-19 (source).
Foods high in Vitamin C are strawberries, red bell peppers, mangos, grapefruit, kiwi, oranges, and even cauliflower.
Vitamin D is classically known for its effects on calcium and bone strength, but it also has a huge impact on the innate and adaptive immune systems. In other words, vitamin D can help strengthen not only the immune system that constantly provides cells to fight invaders (the innate immune system), but it also helps strengthen the immune system that kicks in when those cells can’t get the job done (the adaptive immune system). (source)
There have also been several studies to show the correlation between Vitamin D and decreased respiratory infections. (source). In fact, a more recent study shows a reduced severity of COVID patients who were given calcifediol (25-hydroxyvitamin D) early in the ICU (source).
Foods high in Vitamin D: salmon, canned tuna, cod liver, egg yolks (pasture-raised chickens allowed to roam around in the sun have a higher amount of V-D), and mushrooms.
4.) Eat healthy fats:
Omega 3’s and 6’s are needed by the immune system to create prostaglandins, which are what kill germs and other bacteria and viruses (source).
Coldwater fish such as salmon, arctic char, and mackerel are your best choices when it comes to food. Pastured eggs can be a great choice as well!
5.) Common sense: get enough sleep and wash your hands:
The two things that we all know we should do, but seem to be really hard on a regular basis. When you are well rested your body works at its optimal level. We all know how great it feels to get those 7-9 hours of sleep per night. And do I need to say more about washing your hands as they are one of the main transmitters of a cold?
I hope y’all stay safe and enjoy the Fall and Winter!!
xo,
Sharon
Read more about How You Can Support Your Immune System with Food
