How an Integrative Health Coach Supports Her Immune Function
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There is a lot of talk in the news, social media outlets, and our communities around coronavirus (COVID-19). I thought it could be useful for me to share what’s been happening in our home this winter in an effort to spark ideas for your own home. While I am not a Doctor (obviously), I follow these practices to support my immune function on an on-going basis. While supporting one’s immune function does not guarantee that one won’t get sick from time to time, it can mean that one can move through times of sickness with a bit more ease and speed. I encourage the following preventative practices for your household year-round. Read through and acknowledge the things that you are already practicing (nice work!) then pick one area that you’d like to improve upon and build from there. Here are some areas of focus to explore:
1) Sleep
Quality sleep allows the body to properly repair and produce infection-fighting antibodies. When we have reduced sleep, these antibodies and cells are greatly reduced therefore making it harder for us to fight infection during times of exhaustion Quality sleep supports immune function. It is suggested that adults should aim to get between seven to nine hours of sleep each night.
I personally have found that it’s also important to actively rest during the day when I am in times of higher stress or I notice signs of feeling run down. For me, this looks like reading, restorative yoga, puzzling, sitting outside, writing, or listening to music. By doing these things, I’m allowing my body space to rest and relax, which will promote healing and repair.
2) Eat Real Food
Real food means consuming items (plant and animal) closest to their whole, natural form that has not been overly processed or refined. By focusing on real food, we are feeding ourselves with the gift of life. We are consuming nutrition-rich ingredients that came from fresh air, sunshine, and are of the earth. By increasing the real food on our plate, we are naturally reducing the intake of refined carbohydrates and sugars, foods known to increase inflammation and act as a breeding ground for unwanted bacteria in the gut that lead to decreased immune function.
Plants, in particular, are a great source of nutrients, vitamins, and minerals that our bodies require to function optimally, manage stress, and support immune function. They also contain fiber which is food (prebiotics) for the good bugs in our gut. When we feed the good bugs, we encourage the production of more good gut bacteria and slowly crowd out the unwanted gut bacteria. Since 70% of your immune cells reside in the walls of your gut, it makes sense that there is a great connection between the balance of one’s gut bacteria and immune health. By supporting a healthy gut ecosystem, you are supporting your immune function.
3) Culinary Nutrition
By paying attention to the nutritional benefits that we receive from specific foods, we can boost or add-in nutrients that we know are supportive of immune health. Some of these include:
Fermented foods that are high in probiotic properties: Lacto-fermented sauerkraut (salt & water, not vinegar), kimchi, kefir, tempeh, kombucha (with low sugar content <5 grams).
Medicinal Mushrooms are adaptogens, meaning they can up-regulate or down-regulate to support stress response and immune function based on what each individual’s body needs. This is a good choice for people with autoimmune conditions, since “boosting” one’s immune system may not always provide benefits for that person and increase flare potential.
Vitamin A is formed from carotenoids which turn into vitamin A and have a high antioxidant effect that strengthens immune function. Try colorful foods like sweet potato, carrots, spinach, kale, mustard greens, collard greens, beet greens, swiss chard, or winter squash.
Vitamin D is essential in the maturation of white blood cells. There is a correlation between low vitamin D levels and risk for respiratory infection. When it comes to vitamin D, nothing beats good old sunshine. I like to focus on early morning sun without sunglasses because humans absorb D3 best through the eyes. Food options can include salmon, sardines, tuna, eggs, and shiitake mushrooms. For supplementation, I use a liposomal D3 for optimal absorption. If this is something that you’re considering, ask your physician to run a 25-hydroxy vitamin D test to check your current vitamin D levels before self supplementing.
Vitamin C helps is required to support our stress response reserves so it’s important to stock up both before and during times of stress, when possible. We need vitamin C to produce serotonin, a hormone that plays important roles in immune function along with many other systems. Did you know that citrus doesn’t contain the highest levels of vitamin C? Earth-shattering, I know. Here are some vitamin C rich foods ranked from highest levels; papaya, bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, cauliflower.
Zinc is vital in immune function. In fact, diets low in zinc have measurable reductions in immune system activity. Zinc-up with the following food choices: grass-fed beef & lamb, spinach, asparagus, mushrooms, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews, turkey, quinoa, and shrimp.
4) Hydration
If we aren’t drinking enough water then there are ripple effects to every system in the body, including the immune system. When dehydrated, body systems become sluggish and get backed up. We need to regularly move toxins out of the body and water is necessary to this process. When we have a toxin build-up then the immune system is impacted. The standard recommendation is to drink half your body weight in ounces per day. This will help flush your systems, carry oxygen to cells, and support immune health.
5) Fresh Air
Fresh air and nature have been proven to increase natural killer (NK) activity, reduce stress, down-regulate the nervous system, and increase immune function as a result. NK has been reported in killing tumors and virus-infected cells. Getting outside allows us the space to clear our heads, breathe in natural aerosols, move our bodies, and take in all of the beauty that surrounds. I don’t know about you but that’s enough to keep me coming back for more on a daily basis.
6) Movement
Just 20-minutes of exercise can stimulate immune cells and reduce inflammation in the body. Movement helps our blood flow to transport immune cells, it acts as a pump for the lymphatic system, and can act as an outlet to reduce stress. All of these elements (and many more) play a large role in supporting proper immune function. Find a form of movement that works best for your body and that you enjoy. There is no right or wrong when it comes to simply moving our bodies.
7) Stress Management
We cannot eliminate all stress and there are certainly times that carry more stress than others so I will not say that one should “get rid of stress”. I will advocate for finding ways to reduce stress in your life because when we are in an activated stress response, then the body produces the hormone cortisol. When cortisol levels are high the number of lymphocytes is reduced, therefore reducing the effectiveness of our immune system’s ability to fight antigens. I encourage you to find ways to manage stress and the way that you respond to it. Interestingly enough, numbers 1 - 6 of this list will support your stress management. One thing not listed is our use of technology. I think it’s worth noting that this can be a great source of stress and anxiety so pay attention to those times when you are scrolling and your body is responding in fight or flight
Remember, it’s not helpful to try to do every single thing on this list all at once. I encourage you to tune into yourself and your life today. Ask yourself, “what is supportive of me right now?” Once you have identified that one thing that you can begin practicing now, start! Any steps taken to make a beneficial change for yourself today will have a cascade of support that follows in time.
What is one way that you can start supporting your immune system today?
Let me know in the comments section below.
* This post does not claim that these actions will prevent or cure viruses affecting you, rather it is simply sharing how I focus on immune support during the winter season and all year-round. Please consult your Physician with any dietary or supplement changes that you choose to make for your well-being.
