Functional Nutrition Tips for Immune System Support
The immune system is a complex system
I could write several posts solely highlighting all the contributors to the development of our immune system and the factors that can affect our bodies ability to fight off foreign invaders - such as bacteria, viruses, etc.
However, this post is for highlighting simple ways to support our bodies immune system. Did you notice that I didn’t say, “boost your immune system”? That phrase is one of the best marketing tactics for getting consumers to buy products and supplements. Our immune system being kicked into an “overdrive” mode is actually not a good thing at all (ex. the causation of autoimmune diseases). The reality is that our bodies system knows what to do and is capable of doing what needs to be done to fight off foregin invaders, but there are things that we can do to support or hinder the overall function.
Before we jump into tips for supporting your immunity, we need to first talk about the fundamentals of wellness. If you are getting sick all the time, the question I want you to ask yourself is, “how am I doing with taking care of my bodies needs? Check out this summary of factors that can support or weaken your immune system…
Now I know that we are never going to be perfect at all of these things, but I challenge you to strive to work on one of these immune system factors that you struggle with. The truth is that you can add in all the “immunity supplements” in the world, but if you are not taking care of the core fundamentals of your bodies needs, your immune system will still be weak.
Alright, so let’s get right to the reason you are here.
What can I do to support my immune system?
Support your gut health - Did you know that 70-80% of our immune system is in our digestive tract? If your gut microbiome is out of balance, or there is damage to your intesinal permeability (for example, leaky gut), you are much more likely to get sick when exposed to a “foreign invader” . Support your gut permeability by avoiding/limiting chemical sweeteners (sucralose/splenda, aspartame, ace-k), NSAID medications (aspirin ibuprofen, etc.), excess alcohol, food allergies/intolerances, and focusing on getting enough water, fiber, pre and probiotics.
My favorite gut health support beverage: 8 oz water + Tbsp Apple Cider Vinegar with the mother + tsp raw honey + tsp lemon juice + optional 1/2 tsp grated ginger root
Practice an “add” mindset - Think, how can I add nutrients to my plate? For example, Vitamin C is an important vitamin for our immune system and it is best absorbed if consumed at every meal. Fortunately, several fruits and vegetables contain this vitamin - such as peppers, citrus fruits, kiwi, broccoli, and strawberries, just to name a few. Zinc, Selenium and Vitamin D are other worth noting nutrients that help to support our immune system. Zinc is found in meats, eggs, dairy products, and seafood.
Fun fact: Grass-fed beef liver is an extremely rich source of zinc, selenium, and vitamin d, as well as iron and so many other essential vitamins and minerals. If you finely dice up beef liver and put it into an ice cube tray to freeze, you can throw a few “cubes” into any recipes that have ground meat in it to pack in extra nutrients.
Get outside daily: In the months of the year that we are able to get it, Vitamin D exposure from the sun is crucial for our immune system. Get outside in the middle of the day whenever possible in the spring through fall months. In the winter months, there are several research studies that show that getting outside in the cold air also benefits our immune system. Being exposed to the organisms and compounds found outdoors is so beneficial.
Did you know that getting outside daily year round for at least 15 minutes decreases symptoms of anxiety, depression, and seasonal mood disorders?
Utilize natural immunity supporting antioxidant rich foods/herbs/spices: Some of my favorites are bone broth, raw local honey, elderberry, garlic, echinacea, and turmeric.
Fun fact: You can ferment garlic and honey together in a mason jar to make a natural antiviral, antibacterial, and antifungal. It takes a few weeks to ferment but WOW does it work.
Learn how to make homemade fermented garlic honey here
Create a immune support “protocol” that you can practice when you are feeling run down or start to feel symptoms arise:
In 1:1 counseling, I create individualized protocols for my clients. “It is important to not add supplements to your diet without guidance of an RD or physician.*As an example, the protocol that I use for myself is: Elderberry syrup, fire cider, tea with garlic honey, and bone broth every few hours + extra focus on getting adequate fruit, vegetable, sleep, and water intake + prioritizing outdoor time, stress management, and gentle movement (stretching, walking, strength with adequate rest time). I also increase the dosage of my vitamin D3/k2 supplementation temporarily until symptoms subside.
You can find a homemade fire cider recipe here , and elderberry syrup recipe here.
