SuperCharge Your Immune System Naturally
It’s at this time of year that many of us feel under the weather and not quite our usual bouncy selves. It’s not just during the cooler months that our immune system needs some TLC, though. Even when it’s warm we are prone to infections and fatigue.
Rather than heading straight to the chemist for over-the-counter medication, try visiting your local farmer’s market or grocery store. Stocking up on fruit, vegetables and quality protein will set your immune system on track for year-round success. “Digestive health is the most important part of an optimally functioning immune system. The healthier our gastrointestinal tract is, the healthier we are. The gut plays an imperative role in immune function. It is our link to the external world and our first line of defense against any pathogens that may cause us harm. In fact, the majority (about 70 per cent) of our immune system resides in the gut, ready to wage war on any ingested nasties that don’t belong there.
When I was little, my Great Aunt used to make this amazing Polish chicken soup called Rosół to help fight my cold or flu. I remember having pneumonia several times when I was growing up – in and out of hospital and my immune system was very weak. My Aunty used to infused the soup with loads of garlic and freshly chopped garden herbs and her soup was extremely delicious. I could instantly feel it’s healing effects with every mouthful and enjoying this soup made me feel better straight away.
Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system. It maintains homeostasis by defending against viruses and bacteria which can cause inflammation in the body, illness and disease. Our body also produces antibodies that can help destroy the virus and assist our body to heal. Nutritional deficiencies can impair immune function, increasing both the risk and severity of infection. Vitamin C, for example, acts like your personal bodyguard, helping to protect cells and assist in healing. There are also studies of the use of vitamin C in the treatment and prevention of the common cold reveals shorter duration of symptoms and faster recovery. It’s pretty much destroyed in cooking, so you need to consume it fresh. Vitamin D deficiency can suppress immune function too. US studies indicate that vitamin D may also help immune cells identify and destroy bacteria and viruses.
Fresh whole fruit and veggies are the best sources of vitamins and minerals around, which is why it’s so important to eat a good variety every day. With this in mind, I make restorative smoothies, juices and soups from fresh fruits, vegetables, quality protein and herbs. These provide me with a concentrated source of nutrients that the body can easily absorb. I include anti-inflammatory ingredients such as garlic, ginger, lemongrass and turmeric, which play a starring role. Garlic, turmeric and ginger are potent herbs that help the body eliminate toxins, stimulate circulation, aid digestion and boost immune function.
There are a number of simple prevention techniques you can easily do to help stop any risk of infection in your day-to-day schedule.
1 – Washing your hands regularly to help prevent any transfer of bacteria
2 – Staying clear of people sneezing or coughing
3 – Making sure the air quality around you is well ventilated
4 – Getting enough rest and sleep to help your body repair and recover so as not to compromise your immune function
5 – Eating your fruit and vegetables on a daily basis because they are high in antioxidants and minerals then can help fight off free radicals in the body that can cause illness.
6 – Eating enough quality protein to help nourish your immune system, repair the body and assist recovery.
HEALTHY CHEF IMMUNE BOOSTING SUPER-FOODS
- Naturally occurring vitamin C from orange, Camu camu, berries and Acerola
- A plant-based source of bioavailable vitamin D
- Anti-inflammatory ingredients, including ginger, turmeric, Rosehip and Terminalia
- Healing herbs Echinacia, Andrographis and Astragalus
- The first and only WPI in Australia suitable for people who are lactose intolerant
- Made from grass-fed dairy (not cheese like other powders), it contains 25% more protein and amino acids than other protein supplements.
- Uniquely absorbed thanks to the inclusion of naturally occurring digestive enzymes.
- Ideal for assisting with sports recovery, weight management and promoting healthy skin + essential for immune function.
- Loaded with superfood antioxidants to help increase alkalinity and promote healing.
- Rich with naturally occurring essential vitamins + minerals and phyto-nutrients.
- A great source of antioxidants (each serve measuring at 10,000+ in activity by ORAC).
- Rich in anthocyanins that work as an anti-inflammatory in the body.
- Perfect recovery formula after exercise to replenish fluid and electrolytes.
4 Garlic – anti-fungal and anti-bacterial properties to help fight against infection.
5 Ginger helps promote gastric motility and works as an anti-inflammatory.
6 Turmeric is a natural antiviral with potent anti anti-inflammatory properties. High in curcumin a powerful antioxidant.
7 Manuka honey works as an antibacterial to help fight virus and bacteria.
8 Citrus is rich in vitamin C that helps support and nourish your immune system.
9 Papaya is rich in beta-carotene to help protect against infection.
10 Fermented foods – rich in probiotics to help protect our digestive and immune systems.
MY FAVOURITE IMMUNE BOOSTING RECIPES ARE:
1 – Immune Boosting Chicken Soup