Immune Health
Have you ever heard it said that your immune health is directly related to your gut health? Guess what, seventy percent of your immune cells are connected to your digestive track! Did you know that your immune system is your biggest defense against bacteria, germs, viruses, cell changes, and other harmful substances? When the immune system is healthy and strong, it actively attacks and destroys dangerous cells and protects your body from foreign intruders.
Today we live with more awareness of our health, than ever before. Let’s talk about some ways you can build a stronger immune system and healthy gut. Some of this is fundamental but I know for myself I need to be reminded of the basics sometimes. Implementing can be a challenge but I want to encourage you to pick one thing that you can control. You can control your choices and I would bet that most of us have control over our daily schedule.
So here are some of the top things you can do to support your immune system.
1. Get enough sleep!! Seven or more hours a night is recommended.
2. Eat more plant foods. Plant foods are full of antioxidants, vitamins, and minerals that our body’s need. Fiber, which comes mostly from plant foods, feeds our gut microbiome and builds a diverse community for better internal health!
3. Eat more healthy fats. You don’t need a lot, but you do need them in good caloric portion! Olive oil, avocados, salmon, brazil nuts and seeds like chia, flax and hemp.
4. Eat more fermented foods or take a probiotic supplement. Foods like yogurt, sauerkraut, kimchi, kefir, and natto. Unless you have a dairy sensitivity, eating yogurt in moderation will help diversify the micobiome.
5. Limit added sugars! Cut out the refined sugars and processed foods. Work towards your sugar intake being no more than 5% of your total caloric intake per day.
6. Engage in moderate exercise. I know this can be intimidating but start somewhere. Find something you enjoy. Walking, running, biking, tennis, weightlifting, or interval training. Finding a community to do it with is also optimal for your success.
7. Stay hydrated. Do your best to drink ½ your body weight in ounces every day.
8. Manage stress levels. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Activities that may help with managing stress are, journaling, quietness, and mindful planning.
9. Supplement wisely. There is so much on the market these days! The common ones you have heard of lately though are vitamin D, C and Zinc. A multiple vitamin is always a good idea as well. Vitamins are both water and fat soluble, which means for your body to absorb them well you need to be well hydrated and consume healthy fats. It all works together!
These are foundational things that you could begin to incorporate into your routine daily.
There are some supplemented nutrients that I have found to be beneficial in creating a healthy immune system and diversified gut also.
There is a lot of talk these days about all the supplements you can take to combat the negative effects of foods we eat. One popular supplement is a probiotic. We don’t hear a lot said about prebiotics though and these are so important to pair with a probiotic! What’s the difference you may ask? Let me break this down for you a bit. You need both to have a well-balanced gut.
Prebiotics are a type of fiber (whole food carbohydrates), essential because they feed your good bacteria. Prebiotics are types of fiber that the body does not digest, yet when it passed into the large intestine it begins a fermentation process that produces short chain fatty acids which then increases bowel function. Almost acting like a broom to sweep out the waste from the body. By consuming prebiotic rich foods, you are helping the healthy bacteria in your digestive system to thrive.
Probiotics are live strains of bacteria (found in some foods or supplements) that boost the number of good bacteria in the gut. They support proper digestion and absorption of nutrients from the foods we eat. Probiotics also help you maintain a healthy gut lining and can help keep symptoms of IBS at bay. When you eat a healthy diet, high in fiber, probiotics help reduce the risk of inflammation and certain diseases.
My favourite probiotic is a SPOREBIOTIC. Specific types of probiotics are live microorganisms harvested from the earth’s soil that can support bacterial balance in the body. Sporebiotics: are spore-forming bacteria, such as Bacillus species, that have a resilient outer coat to protect the bacteria as it travels through your digestive track.
This is the one I recommend and take myself. You will have to register at this site to get in. https://microbiomelabs.com/register/?ref=LBF1212
In the breakdown of both prebiotics and probiotics, beneficial short chain fatty acids are produced. Short-chain fatty acids are the main nutrient source of the cells lining the colon. They promote a strong gut barrier that helps keep out harmful substances, viruses, and bacteria. This also helps reduce inflammation and may have the potential to reduce the risk of cancer.
Let’s focus on the FOODS you can eat that are great for your gut and increase the diversity in your gut biome. All these foods have a mixture of nutrients in them. By incorporating them into your lifestyle, you will naturally consume more prebiotics and probiotics. See the list provided in the graphic! I am sure there are a few more that you can add to the list, but this is a great place to start. ( https://www.healthline.com/nutrition/probiotics-and-prebiotics#benefits )
Keep in mind that as you hear a lot about probiotics you also need prebiotics!! Prebiotics are what feeds those good bacteria and allows your body to keep good bowl function which can prevent a whole range of conditions!
Let me know if you want to talk more or if you are interested in more personalized nutrition coaching. I now have some coaching options that will provide you a meal plan, weekly accountability and education.
There are so many facets to keeping healthy but do your best to get the fundamentals down and then build from there.
Let me know if you want to talk more or if you are interested in more personalized nutrition coaching. I now have some coaching options that will provide you a meal plan, weekly accountability, and education.
Click the button below to download my immune support pack! Get more information about other supplements to incorporate plus some yummy recipes!