It is that time of year again. In the midwest in late October and early November we watch the leaves change color and feel a new crispness in the morning and evening air. Despite the fact that temperatures are still going back and forth between summer or autumn we all know that the thermostat trend is going to continue downward. Soon cold weather will be here to stay for several months. Cold weather often seems to bring with it some very unwanted guests into our offices, parties, and other social gatherings. Say hello to viruses and colds. With these irksome intruders it seems that there is always more than enough to go around, and ironically sharing these guys with family and friends isn’t considered caring.
The real question is, what can we do to keep ourselves from falling sick with whatever cold or virus is going through the office or your social circle no matter what the weather? Is there any way that we can keep our families healthier and possibly avoid getting sick altogether? The answer is yes! There are intentional things that we can do to help ourselves stay strong and healthy and even avoid getting sick and it lies in strengthening our immune systems.
What is the immune system? How does it play a part in staying healthy? The immune system is an army of different cells that acts as our body's defense system against foreign invaders that would enter our body to harm it. In this case the foreign invaders are other viruses, colds, and bacterial infections. When our immune system is strong and working optimally our cells respond in a way that helps us effectively fight those harmful pathogens. In some cases a well functioning immune system can even help us bypass getting sick! In the following paragraphs I am going to highlight several key things we can do to boost our immunity this fall and winter.
The number one thing we can do to fortify our bodies against viruses is to identify what things we might be doing to weaken it. These might be things we are doing unconsciously and may even seem very small, but making sure we are avoiding these things actually does impact our ability to ward off illness. One of the number one things we can do to fortify our bodies is to limit or eliminate our consumption of refined sugar. Just 75 grams of sugar can depress the immune system for up to 5 hours. When our immune system is depressed it sabotages our body’s innate ability to protect itself. It would be like getting involved in a boxing match with handcuffs on! Greatly limiting or simply eliminating the consumption of refined sugar will help keep your immune system strong and ready to throw some powerful punches at the next virus that comes your way.
Another thing you can do is to make sure that your body gets the proper nutrients from the food you eat. When you consume foods that are nutrient rich and are feeding your microbiome, your cells and your tissues, you support your body’s immune system by building a solid foundation from which your immune system can launch an attack on incoming pathogens. The healthier and more well nourished By making sure your body is nourished you have created a strong structure that won’t be as easily prey to being attacked by every cold and cough that comes along. Your body also has more nutrient stores to utilize when under an attack by an actual virus.
Lastly, you can help your immune system by purposely consuming foods or taking supplements to boost your immunity. Higher consumption of vitamins C, D3, and A and minerals such as zinc, iron and selenium are key for helping to boost immunity. Eating a healthy diet full of a variety of fruits, vegetables, and clean proteins and fats will ensure that you get these nutrients primarily through food sources without having to rely so heavily on supplements. That being said, using a supplement to further support your immunity during viral season can be very helpful too! Directly supporting your microbiome and gut health through the consumption of probiotic rich foods such as sauerkraut, kefir, and cultured yogurt help boost your microbiome health and thereby your immune system, as the health of the gut is foundation for the health of every other system of the body.
It doesn’t take a lot of work to begin strengthening your immune system. By creating intentional habits around eating such as focusing on nutrient content and avoiding sugar you can help create a healthy body so that the immune system can do its job to the best of its ability.
Anna received her education and certification in functional nutrition counseling from the accredited Functional Nutrition Alliance Program and is a part of the American Association of Drugless Practitioners. In addition to her certificate in nutrition counseling, Anna also has a B.A. in Pastoral Theology and a certificate in ESL. An interest that has been a common thread in all of her academic pursuits has been to empower others to become the best version of themselves in God and to live their lives to the fullest.
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