How To Keep Our Immunity Strong During A World Health Crisis
Coronavirus pandemic
While the world panics, a virus is making history.
This virus is taking lives and shifting our cultures mental and economic state in a way no one saw coming. So many questions are being asked and while I most certainly do not have the answers, what I do know is that not one life is worth more than another. Though the precautions our nation is taking might seem a bit extreme, I think it is important to remember the value of human life which is invaluable. We are all created on purpose for a purpose. Take a moment to let that sink in. As I must say, what a time to be alive!
So, what do we do? Do we isolate? Do we live in fear? If we isolate do we have to be fearful? Yes, checking stats in our local area is a necessary precaution, but it is not enough and can increase fear if checked too frequently. Yes, we should all be practicing social distancing and proper hand washing but is that enough? In my opinion, it is not. We are all responsible for the choices we make and one of the most important choice we can make right now is the choice to better our health and well-being. We do this by taking care of our bodies and our immune systems. Because, let’s face it, we all need a strong immune system in todays world when viruses are, in fact, making history.
In this blog, I am going to discuss different steps we can all take to help build strong immune systems. So, without waisting anyones time, let’s dive in.
Happy gut, happy life
While most of us may be thinking, “Liv, isn’t the saying happy wife, happy life?” Yes, as that may be true, but this single girl argues, when our gut line barrier is strong and healthy, our life benefits in a positive way making us all, in fact, happy.
I think it is safe to say we all now know to be avoiding crowded spaces, limiting travel, and washing our hands frequently, but do we know in order to fight diseases such as COVID-19 we need a healthy gut? These days, we are all spending more time at home and though we may be tempted to crack open that bottle and binge watch Netflix until the sun comes up, I want to encourage you in another way.
Personally, I think we should all continue to move our bodies, eat balanced meals, engage in relationships, get proper amounts of sleep, and maybe throw in those vitamins you’ve had sitting in your medicine cabinet for some time.
Gut lining and our immune system
So, let’s talk gut health. We have an entire ecosystem of living bacteria in our gut. Yes, these gut buddies aid in digestion, but they also play a role in our overall immunity and how our bodies respond to viruses. There are many factors that keep our gut healthy and strong, but what I am primarily focusing on in this blog is proper diet. Now more than ever is the perfect time to move towards nutrient dense, wholesome foods and away from refined, processed foods. Why? Because, you are in fact what you eat. If you eat poorly, your good gut bacteria will react poorly when they come into contact with a foreign invader. Eating a well balanced diet rich in fiber rich fruits, vegetables, and whole grains (if you can tolerate them) is key to a healthy gut. Some of my favorites are:
Kale
Purple cabbage
Avocados
Cauliflower
Brussels sprouts
Broccoli
Spinach
Lentils
Rolled oats
Berries
If you are new to foods like this and are not sure where to begin, peep over to my NEW Recipe tab where I add three new recipes a week just for you! These plant based recipes are simple, yet tasty and made with the best ingredients to keep you and your gut buddies happy and healthy!
Now, let’s talk supplements
Supplements are in fact the icing on a cake. Now that we have discussed how we should be eating to take care of our health and boost our immune system, we can now add on the layer called supplements. Whether we are fighting viruses or living our normal day-to-day, there are certain supplements I consider nonnegotiable when it comes to staying healthy. My immune system building list with links includes:
foods to supplement into diet:
citrus rich (oranges and lemons)
colorful bell peppers
cauliflower
broccoli
kale
foods to supplement into diet:
fatty fish like wild caught salmon
egg yolk from pasture raised eggs
cheese free of casein A1 protein (mutated protein found in all American cattle aka dairy products)
foods to supplement into diet:
certified organic greens
raw almonds
pressure cooked lentils
avocados
at least 10 billion CFU
Vitamin E
foods to supplement into diet:
spinach
sunflower seeds
extra virgin olive oil
Vitamin A
foods to supplement into diet:
carrots
sweet potato
pressure cooked black-eyed peas
While supplements are necessary to optimize health and boost immunity in today’s world, it is equally important to remember, “what purpose does icing serve if the cake is not made?” That is how we must think about our diet in relation to our supplements. You can take supplements all day long, but unfortunately, you will never experience the full benefit of that supplements have to offer without a well balanced diet already in place.
Get up and move that body
With more and more gyms closing and class limitations in place, the temptation to sit around has ever increased. Even though there is not hard factual evidence that exercise is linked to increasing immunity, there are theories that suggest:
physical activity can help flush bacteria out of the lungs and airways causing a reduction in certain viruses and illness
exercising causes an increase in the circulation of white blood cells that could ultimately detect illness earlier than before
the brief rise in body temperature that occurs right after a workout may prevent unwanted bacteria from growing inside the body
Whether you are choosing to attend your local gym, fitness studio, or simply working out at home, I cannot encourage you more than to stay active during this time! And, what a better way to start your work from home experience than a 20 minute jog or brisk walk first thing in the AM.
Let’s all take this moment and REST
Whether you are “spring breaking it,” or still trying to keep your business afloat in what seems like an economic crisis, physical rest is a must when it comes to building a strong immune system. Studies show, those who do not get quality sleep are more likely to contact a virus when exposed. Why is this?
During sleep, our bodies release proteins called cytokines which help promote sleep but also signal an immune response when invaders have arrived. When the body has developed infection or inflammation, certain cytokines are needed to increase in order for the body to fight properly and unfortunately sleep deprivation can decrease the production. When medical professionals recommend a full eight hours of physical rest each day, they are not just saying that as a statistical norm but as science based evidence showing how the body does in fact need quality sleep to fight off infectious diseases.
Having a hard time falling asleep or staying asleep? Here are some practices to start implementing to ensure you are getting quality sleep!
cut off screen time at least 30 minutes before bed
switch to herbal tea instead of red wine at least two hours before bed (studies show alcohol actually disrupts sleep patterns instead of enhancing them)
supplement magnesium to help you stay asleep
finish eating at least 2 hours before bedtime (your body needs energy to digest food and absorb nutrients)
read or journal to help release any mental stress before you close your eyes
My hope is that you will walk away from this blog feeling a little more encouraged and inspired to take your health and immunity into your own hands. I know this is a challenging and yet odd time but it is our time and chance to make our health better than before!
Until next time— Liv