Bulletproof Your Immune System

Being in the midst of the Coronavirus, it has become more important than ever to Bulletproof our immune system. The immune system is this miraculous network of proteins, cells, and antibodies that work together as our personal bodyguard to protect us from viruses, bacteria, parasites, and pathogens.  What we eat, think, breathe, our lifestyle, stress levels, and how we sleep can all play roles in the strength of our immune system.  Listed below are some simple and easy choices you can make to boost your body’s frontline defenses.

Lower Sugar Intake

I hate to be the bearer of bad news here, but if you are serious about improving your immune system, cutting back on sugar is a must. Trust me, I feel your pain, here. The isolation and stress of the Corona Pandemic have triggered the best of us to binge out on sugar and Netflix. But this is the deal, sugar really is horrible for the immune system, and just 4 grams of sugar(one packet) can weaken the immune system for up to five hours. With 80% of the grocery food items spiked with added sugar, it has become almost impossible to avoid. Ditching the sweets might be challenging, but it’s really one of the best steps you can take to bulletproof your immune system. Commit this New Year to start reading labels and try and avoid any foods that have more than 5 grams of sugar. For some great tips on reducing sugar cravings, read more here.

Eat “Real” Food to boost the immune system

It has been well-documented that lack of proper nutrition can have negative effects on our immune system. Swapping out processed junk food for “Real”, nutrient-dense foods is one of the quickest and easiest ways to boost immunity.  I define “Real” food as something that comes from nature: can you pluck it from a tree? does it grow in the ground? does it graze in the pasture? Real food is full of antioxidants, protein, fiber, vitamins, and minerals that work to improve our body’s natural defenses against disease. Below is a quick checklist of  “real”, nutrient-dense foods:

• Whole fruits and vegetables
• Leafy greens
• Organic, or grass-fed meats
• Nuts and seeds
• Healthy fats like olive oil, coconut oil, avocados, grass-fed butter, and organic eggs
• Non-GMO gluten-free grains like rice, oats, amaranth, and quinoa
• Beans and Lentils

Make Sleep A Priority

Many studies show that not getting enough Z’s can wreak havoc on our bodies and make us more vulnerable to illness. I cannot emphasize enough how important sleep is for proper immune function. During sleep is when our body goes into repair mode releasing all kinds of different healing chemicals that replenish and restore many of our body’s systems. According to the Mayo Clinic, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. Aim for 7-8 hours of quality sleep every night.

Manage Stress

Getting stressed is a normal part of life and while small amounts of stress can even be healthy, chronic everyday stress can have a negative effect on the immune system. According to WebMD, 75 to 90% of all doctor visits are related to stress. When we are in a state of chronic stress, our body releases stress hormones like cortisol and adrenaline. Small amounts of these hormones are designed to protect our body, but constant surges triggered by daily stress can destroy our immune system. According to Stress.org, people under chronic stress are more susceptible to viral infections and have a longer recovery time healing from illness. If we want to stay healthy during this Pandemic, then managing our stress needs to be one of our top New Year’s resolutions. Read about some great tips to manage stress here.

Get Adequate Exercise

The endless benefits of exercise are well-known. Moving our bodies on a regular basis not only helps us lose weight, boost our mood, and improve energy, but regular exercise can also have a profound effect on our immune system. Between Corona quarantine, feeling stressed out and isolated, and many gym closings, many of us are just not getting the proper amount of exercise needed for optimal health. According to Dr. Leonard Calabrese, Immunologist at the Cleveland Clinic, a sedentary lifestyle makes us more susceptible to disease. He also emphasizes that regular moderate exercise is an immunologic strength builder. You don’t need a fancy gym membership to get your activity in, take the dog for a walk, workout to your favorite cardio video on youtube, or just play with your kids. No more excuses! Exercise is free, so start building your immunity today and get movin!

Power up of Vitamin C

I cannot say enough about the miraculous power of this “mother” of all antioxidants and one of the most powerful anti-virals that exists! Living with chronic Lyme disease makes my body more susceptible to co-infections from viruses and bacteria so keeping my immune system powered up at all times is essential for my health. Doing high dose vitamin C IV’s has been an instrumental part of my healing and recovery process. While the average person does not need high doses of vitamin C to stay healthy, it is an essential nutrient for humans and is responsible for many cellular functions within our immune system. I consider Vitamin C to be my own personal bodyguard during cold and flu season. Check out my favorite brand here.

Get Your Daily dose of Vitamin D3

More than one billion people are deficient in Vitamin D

According to the NCBI, vitamin D deficiency predisposes children to viral respiratory infections and makes people 11 times more likely to get a cold or flu. Getting enough of this amazing “Sunshine” vitamin is key for optimal immune health. The body’s most optimal way to get Vitamin D is to absorb it through our skin. Spending enough time outdoors and getting adequate amounts of sun exposure every day is one of the most powerful natural ways to boost your immunity. If you’re not able to get outside regularly, supplementing with Arctic Cod Liver Oil is a great way to get your daily dose of D.

An excerpt from Dr. Mercola’s paper: Vitamin D Deficiency In The Prevention of COVID-19

A recent retrospective at the University of Chicago of over 4,000 participants was designed to examine whether vitamin D deficiency and treatment are associated with testing positive for COVID-19. They found that when vitamin D deficiency was not sufficiently treated, it was associated with an increased risk for COVID-19 infection.

Mind Your minerals

Zinc

This critical trace element is responsible for many important processes in the body including proper immune function. Zinc is the second most abundant micronutrient in our body and is also responsible for our olfactory senses taste and smell. We now know that a common symptom of the Coronavirus is to lose the ability to taste and smell. If you have had Covid and you are still experiencing these symptoms, try adding in more zinc so you can wake up and “smell the roses” again soon. I like liquid zinc because it’s easy for kids to consume and easily absorbed in our bodies.

Magnesium

Magnesium is definitely the King Kong when it comes to “Mighty” minerals. Magnesium is needed for more than 300 biological processed in our body and is key to nurturing a healthy immune system. Magnesium is also that calming mineral that allows our body to relax, chill out and get a great night’s sleep. However, as much as 80% of Americans are deficient in magnesium putting them at risk for many negative health conditions. Adding in more leafy greens, nuts and seeds, whole grains, and avocados are all great ways to get more magnesium naturally through the diet. Even with healthy eating habits, many of us can still fall short of the recommended intake so it’s a good idea to add in a good quality supplement.  I like this one.

Iodine

When I think of Iodine, it takes me back to my childhood when mom would put iodine on my cuts and bruises to help them heal faster and prevent infection, however, iodine is also an important trace mineral that contributes to optimal health. Adequate intake of iodine is essential for proper thyroid function. The thyroid plays an essential role in modulating the immune system and imbalances in this critical hormone can weaken the body’s natural defenses. This is why it is no surprise that Japan has become one of the most “Long-Lived Countries” given their daily dietary intake of iodine from seaweed.

BulletProof with Immune Supplements

Glutathione

Glutathione is your body’s number one antioxidant. The power of this “Mother” of all antioxidants is one of the hottest topics these days on the radar of many Functional Medicine and Holistic Health Practitioners.  There have been well over 76,000 peer-reviewed articles published on this natural powerhouse hallmarking its ability to energize, heal, beautify, detoxify, and boost the immune system. Here’s a link to one of my favorite liposomal Glutathione brands.

Plant Sterols-Moducare

According to Lorna Vanderhaeghe, Women’s Health Expert and author of health-related books including, “The Immune System Cure”, plant sterols are one of the most powerful supplements to restore, strengthen and balance the immune system. Sterols and sterolins increase Natural Killer T-cells, part of our body’s first-line defense against infections. They also increase Interleukin-2, a protein that regulates the white blood cells responsible for immunity, which is key for destroying viruses even if they are able to enter our system. Moducare which includes plant sterols is an absolute must-have to add to your disease-fighting arsenal.

Probiotics

We now know that about 70% of our immune system lives in our gut. Our gut or microbiome is like an army of good guys(good bacteria) and bad guys(viruses, parasites, pathogens) that all live in harmony when the immune system is working properly. But for many reasons like stress, food, toxins, and antibiotic use, this army gets thrown off balance. And when the bad guys take over, it leads to a compromised immune system. That is why it is critical to constantly repopulate our bodies with good bacteria or probiotics. Probiotics help to modulate and strengthen the immune system in your gut by keeping the bad guys in check at all times.  My family has been supplementing with probiotics for over ten years and rarely does anyone get sick in our household. I like this one.

Colostrum

Colostrum is the “liquid gold” that serves as the first food for a breastfeed baby. Breastmilk has long been recognized as the perfect nourishment for an infant. Its rich immunologic profile highly concentrated with antibodies and nutrients builds the immune system making it the ideal disease-fighting food. However, you don’t need to be an infant to reap the many benefits of colostrum. You can supplement with Bovine Colostrum which is full of IgA antibodies, Lactoferrin, and Growth factors that all work to strengthen and protect our immune system. Adding in a scoop of Sovereign Laboratories Liposomal Colostrum powder to protein shakes and smoothies is a great way to power up your immune system during the winter months.

Broccoli Sprouts

Bulletproof with Powerful ANTIVIRALS

• Astralagus

• Echinacea

• Oil of Oregano

• Elderberry

• Lomatium

• Olive Leaf

• Curcumin

• Lemon Balm

• Apple Cider Vinegar

Disclaimer

The information contained in this blog and any content within therootcausewellness.com website is intended to educate, empower, and inspire readers to make positive choices for their own overall health and wellbeing. I am not a doctor, psychiatrist, or therapist and the information contained in this website is my personal opinion based on my education, real-life experience, and research unless otherwise stated. Therefore, it is in no way intended to substitute for professional medical advice from a doctor or licensed health professional. This information is not intended to diagnose, treat, prevent, or cure any disease or medical condition. It is always recommended that you consult with a doctor or licensed medical professional before making any dietary, lifestyle, exercise, medication, or supplement changes. Kathleen Freydl, Certified Health Coach and Owner of the Root Cause Wellness, accepts no responsibility or liability whatsoever for the use or misuse of the information contained in therootcausewellness.com website including any affiliate links.