HEALTHY BODY, STRONG IMMUNITY 12 Steps to Power-Boost Your Immune System
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If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs. 6. Skip Added Sugar Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola. 7. Move For 30-60 Minutes Each Day Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run (if you’re able), the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Remember to avoid repeated overexertion since it can compromise your immune system, but make healthy movement a daily priority. Get up and get moving – for a minimum of 30 minutes or more every day. Take care of your body by making time for exercise. Keep up you regular physical therapy, aquatic therapy,
pilates, and massage treatments to keep you pain free and moving freely. 8. Get Extra Vitamin C The benefits of Vitamin C on your immune systemare well known – it boosts white blood cell production and improves the effectiveness of these infection-fighting cells. Great sources of Vitamin C include oranges, grapefruit, kiwi, broccoli, and green leafy vegetables like kale and spinach. Consider supplementingwith 600 mg of Vitamin C per day if you’re not able to regularly consume those nutrient-rich foods. 9. Get Zinc Zinc plays a critical role in our immune system and people who are deficient in zinc are more susceptible to pathogens. Great sources of zinc include shellfish (like oysters), redmeat, chickpeas, lentils, and pumpkin seeds. Identify a few foods you like that contain zinc, and ensure you’re regularly eating those foods to avoid a zinc deficiency. If you don’t eat zinc-rich foods, you may want to consider supplementing with 15 to 30mg of zinc per day to ensure you’re getting enough in your diet. 10. Eat Lots of Protein Antibodies and your immune system depend on protein, and it’s a critical component in your body’s process of building and repairing
tissue. Seek lean protein whenever possible, especially turkey, fish, and chicken. Plant- based proteins fromnuts, seeds, and legumes are another good source, as are clean, high- quality protein supplements. Aim to consume half your body weight in grams of protein each day. 11. Sleep! Inadequate sleep can negatively impact your immune system and increase the likelihood of getting sick. Even as little as one hour less sleep per night can have an impact. Turning off all your electronic devices at least a half- hour before bedtime will quiet your mind, and help switch your focus fromsurfing the web to something relaxing and serene. Get at least 8 hours or restful sleep per night, and allow your brain and body to fully recover by committing to a nightly routine and a consistent bedtime. 12. Add Probiotics to Your Diet A balanced digestive system is necessary for optimal health, and probiotics help keep your digestive system in balance. You can get probiotics from a supplement or from fermented foods like yogurt and kefir. Research indicates that probiotics can contribute to healthy immune function, improve absorption of nutrients, aid digestive health, and protect you from harmful microorganisms.
HEALTHY RECIPE Green Goddess Soup
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Ingredients:
• 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced
• Salt & pepper to taste • Squeeze of fresh lemon or lime juice For Garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds
• 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric
• 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth • 1/2 cup coconut milk
Directions: Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnishwith broccoli florets, a swirl of yogurt, and chia seeds.
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