As we move towards winter, we need that extra support, and as we all know, food is healing.
How are you using your meal plan to support you this winter?
Instead of reaching for symptom-alleviating medicines that can actually put stress on your liver and cause side effects, open the medicine cabinet offered to us by nature.
Support Your Immune System Naturally:
- Stay hydrated. Drink half your body weight (in ounces) of purified water.
- Eat a rainbow! Get enough dark leafy greens in your meal plan, which are amazingly rich in antioxidants. Vegetables are little miracle workers, keeping your body clean, alkalized, and aligned with good nutrition.
- Fresh raw juice daily. Raw juice is like a complex multivitamin. The quality and quantity of living nutrients in raw juice offer your entire system a supply of vitamins, minerals, and antioxidants, which help to keep your immune system robust.
- Urban Remedy’s Immunity Kit (offered seasonally) comes with everything you need to nourish and fortify your immune system.
- Vitamin D is essential for a strong immune system. Get your vitamin D levels checked to determine whether you should take a supplement at this time of year.
- Omega-3 fatty acids—contained in fish oil, flax oil, and coconut oil—support a healthy intestinal tract. Incorporate these into your meal plan to promote optimal food absorption.
- Probiotics. Support the gut with healthy bacteria that in turn support the immune system. Kombucha and fermented foods are a great source of probiotics.
- Zinc is essential for white blood cells to function normally. 15 mg of zinc daily can be key in warding off infection. Shiitake mushrooms, sprouted lentils, tomatoes, and napa cabbage are all great sources of dietary zinc.
- Vitamin C can be sourced abundantly in our diet: Chili peppers, tomatoes, citrus fruits, dark leafy greens, broccoli, bell peppers, pineapple, mangos, and brussels sprouts are great sources of vitamin C. They are a great natural way to boost nutrition through your meal plan.
- Avoid refined sugar and processed foods. Did you know that within 30 minutes of eating refined sugar your white blood cell levels drop? This compromises your immune system and makes you more susceptible to getting sick.
- Go outside for fresh air and daily exercise. Moderate exercise can boost macrophages, the kind of white blood cells that “consume” bacteria and viruses.
- Get enough sleep. Adequate sleep helps your white blood cells function optimally, while even mild sleep deprivation may increase inflammation in the body, making you more vulnerable to viral infections.
- Keep stress to a minimum. Easier said than done, I know! Emotional stress lowers our defenses, making us more susceptible to illness.
- Neti Pot/ Nasal washes: One of the most preventive things you can do is wash your nasal passages at the end of every day.
- Oiling the Nasal Passage: a few drops of sesame oil dropped into each nostril and then massaged helps prevent the sinuses from drying out.
If you do get sick, here a few helpful remedies! Eat well, stay well and claim your vitality this winter!