Lifestyle and nutrition practices to support the immune system

Most of my days are pretty consistent in terms of sticking to my health routine. However, during the cold and flu season, I take extra care to follow a nutrition plan that is clean and nutritious as well as lifestyle practices that support my body in staying resilient against falling ill.

This is not something you can do one time and then forget about it. Health is a daily practice.

It’s like detoxing. Supporting your immunity or your detoxification organs shouldn’t be a once a year kinda thing, it should be a daily thing. Because your body is always working and always being bombarded by external toxins and pathogens. Health is a daily practice and it starts with what you are eating, your emotional state, how you are moving, how much rest you are giving yourself, and what you are thinking.

Daily movement

This means dance parties, walks, and rotating workouts such as pilates, barre, HIIT, and resistance training. You don’t necessarily need a gym for this! There are plenty of free workouts available online. So how does this benefit the immune system? First of all, it’s a mood booster and promotes positivity which is crucial to stay resilient and keep our immune system strong. Second of all, there are numerous studies confirming the benefits of movement in improving immune function. One of the ways exercise does this is by stimulating our lymphatic system. The lymphatic system is a network of tissues and organs that carries waste out of the body and carries white blood cells to destroy pathogens. Any sort of movement can support the lymphatic system as well as dry brushing and hot-cold showers. I like to end my showers with cold water for 15-30 seconds (hey you gotta start somewhere!) while utilizing Wim Hof breathing techniques, highly recommend!

Daily sunlight exposure

This helps regulate the circadian rhythm, our internal clocks, which controls appetite, hormone production, metabolism, cardiovascular function, etc. This also makes a big impact on how energized and alert you feel. Disruption in your circadian rhythm, caused by things like inappropriate feeding times, blue light, shift work, electronics, artificial light, and all-nighters, can result in increased inflammation and a dysregulated immune response (1). Check out my blog on eating windows to learn more about how your feeding times can influence your circadian rhythm.

At least 7 hours of sleep every night

Atleast! Did you hear me? This the time for repair and regeneration. Sleep issues are becoming increasingly common these days, which is problematic because lack of sleep increases inflammatory markers, decreases immune cell function, as well as impairs the communication between the brain and the immune system (2). Chronic sleep deprivation is seen as chronic stress in the body which suppresses the immune system.

Meditation

I know, you may be thinking you can’t sit still or clear your thoughts, but if this is you, you need it even more!

A group of studies found “mindfulness mediation appears to be associated with reductions in pro-inflammatory processes, increases in cell-mediated defense parameters, and increases in enzyme activity that guards against cell aging” (3).

Just 5 minutes is a great place to start. It doesn’t have to be complicated. I do this before bed and in the morning. You can sit quietly or listen to a meditation via app or YouTube. Meditation also helps you reach the subconscious mind so that you can quiet the external noise and make better decisions.

Feeding your mind

What are you feeding your mind? I have been needing to set boundaries on social media and I don’t have cable or watch the news. I find if I do my mind goes into panic mode, which does no one any favors! Again, how you respond is everything. So be very mindful of what enters your mind, not just your body. Look for humor, positivity, and light in the world and spread it everywhere you go. I also highly recommend getting into podcasts and books that are empowering and uplifting. Check out some of my favourite reads on my Shop page.

Hydration

Drink up! I mean water… what did you think? Not only is this mandatory for optimal health in general, but optimal hydration status also keeps your immune system strong. It helps transport oxygen to your cells, removes toxins from the body, and promotes the lymphatic circulation of immune cells. 2-3L of water per day should be your aim. Add some citrus fruits or mint to your water if you think it’s boring, but get it in!

Nutrition

Let thy food be thy medicine. This is where it all starts. Try to include as many fruits and vegetables into your diet as you can along with quality protein sources. Your body needs the building blocks to be strong to fend off disease, and it can’t do anything with twinkies or fast food! It needs real food. Yes, there is a time and a place for comfort food but now is not that time. Here are some of my favourites:

Garlic
Garlic's immune-boosting properties come specifically from the compound allicin, which supports the immune system in fighting off infections. This compound is activated when garlic is crushed or chopped. So let it sit for a few minutes before cooking and you will receive more of the benefits.

Allicin and other sulfur compounds stimulate infection-fighting immune cells and contain anti-inflammatory, anti-bacterial, antioxidant, and anti-microbial properties that help to combat viruses and boost resilience (8) but also reduce the symptoms associated (9).

Omega 3 fats
These are essential fats, which means we must get them from our food. Sources of omega 3 fatty acids include walnuts, chia seeds, and flaxseeds however the best forms come from algae and fish because these are directly converted in the body, meaning you are absorbing and assimilating more in the body. Omega 3 fats are anti-inflammatory but they also can enhance immune cell function (9). I usually eat 1-3 servings of wild fatty fish per week otherwise I supplement daily with an algae or fish oil supplement.

Fermented foods
Fermented foods provide beneficial live microorganisms, also known as probiotics which benefit human health. Probiotic-rich foods include sauerkraut, kimchi, natto, miso, pickles, tempeh, kefir, and fermented yogurts. You can easily make probiotic yogurt or fermented vegetables at home, my favorite to make is sauerkraut because it is so easy!

Fiber
Fiber-rich foods are so important to keep our microbes happy and our gut healthy! Remember this is where our immune system resides. Fiber helps to keep bowel movements regular, remove toxins, and feed our beneficial flora so they can keep us healthy. My favourite fiber foods include unripe bananas, artichoke, asparagus, avocado, berries, raw carrots, leafy greens, onions, and flaxseeds but you can find fiber in all fruits and vegetables!

Ginger
Not only does ginger provide a kick of flavor for your meals, but it also contains antimicrobial and antiviral compounds to help fight infections as well as many other health benefits (6). 

Not only that but it helps alleviate nausea and digestive discomfort making it quite versatile and a must-have staple in any kitchen. Add ginger to soups, smoothies, juices, or as a tea with some raw honey and lemon!

Onions
Onions come from the same family as garlic and can similarly stimulate the immune system (7). As a rich source of vitamins and minerals, onions contain 25 active compounds that include bacteria-fighting elements. 

Onions also benefit your gut by providing substantial amounts of polyphenols and prebiotics which feed your microbiome and increase the ratio of good bacteria that reside. Try not to over peel the onion as most of the polyphenol content is located in the outer layers. Add to your cooking liberally! Scared of onion breath? Have some ginger tea and it will freshen right up while giving you another immune boost

Raw honey
I think we can all agree that honey is the perfect throat soother when you have a cold. But did you know it can actually help you fight illnesses too? This doesn’t mean you can buy any kind of honey though and expect the benefits. Always look for raw and unpasteurized honey which keeps all of the beneficial nutrients and enzymes intact. Raw honey contains anti-fungal, anti-microbial, and antibacterial properties that can fight infections and kill harmful microbes like bacteria and viruses. (9). Honey is also a nutritional powerhouse that packs antioxidants, amino acids, and vitamins that help build the immune system, such as vitamin C. My favourite way to use honey is in a juice with turmeric, orange, and lemon or as a lemon tea with ginger and apple cider vinegar!

Bone broth
Bone broth was first used thousands of years ago as a way to use the whole animal and not let food go to waste. This is also a great way to increase the nutrients you receive.

Boiling the bones and tendons of animals releases minerals, amino acids, and healing compounds such as glycine, collagen, calcium, magnesium, and gelatin. The nutrients found in bone broth are made easy to absorb and can fight infections caused by the cold or flu virus. 

Bone broth can be healing to the gut by providing gelatin, glutamine, and collagen which have been linked to improved gut integrity (10).  Ask your local butcher for animal bones such as chicken or beef to make your own bone broth. But always look for organic and grass-fed animals to avoid contamination of heavy metals and other toxins. You can also add veggies such as carrots, mushrooms, and celery or make a veggie broth instead if you are vegan or vegetarian. Don't have time to cook or feel intimidated in the kitchen? You can make a cup of bone broth anytime with powder bone broths.

Want some healthy snack ideas you can whip together? Get my free download here. Need some help figuring out healthy meals for the whole week? Check out my meal plan services here.

Juice Plus

I call these a smoothie in a capsule! I have been taking these for a year now and haven’t looked back. I love the trio capsules which supply a variety of 30 fruits and vegetables so you receive not only the phytonutrients but all the cofactors and coenzymes needed for your body to utilize these nutrients. This is very different from a synthetic vitamin made in the lab because your body recognizes these compounds and knows what to do with them. These are backed by peer-reviewed scientific studies, contain 12,000 nutrients tested, and provide nutrients at their peak without any contaminants whatsoever. I take these to support my health on an ongoing basis because we simply cannot get everything we need from food anymore. It’s not always easy to get enough fruits and veggies into your diet and even more so now. And when I do get sick, which is rare, I double up on these which have helped reduce symptoms and duration of the cold and flu.

What may be weakening your immunity

Chronic stress, panic, negativity, toxins, chemicals, poor diet (sugar, processed foods, hydrogenated oils, trans fats, fried foods, additives, alcohol, refined carbohydrates…), radiation exposure from travel or electronics, drugs such as NSAIDS and steroids, lack of sleep, lack of natural light exposure… these all weaken our immunity.
This isn’t a list to frighten you, it’s a list to be aware of because most of these things are controllable. Just focus on making the right choices as discussed above and surrendering to the rest. We can’t control everything but we can control how we react and what choices we make.

For more tips on how to avoid the flu see ewg’s tips here.

Important note: This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.