Boost your immune system this winter, naturally
For those super-busy among us, we race through each day, barely rest walking a fine line between well and unwell. If we then add in a little stress or become a little more run down, our immune system can be compromised. Winter is almost here in Australia and already the host of little colds, flus and other nasty viruses has arrived too…. this is when we need to be at the top of our game, not struggling. Just as Hippocrates once said “Let food by they medicine… and medicine be thy food.”, let’s use food to help us boost our immune system and give our bodies the best shot of fighting off whatever might come our way this winter.
Winter is often a time when we fall back on really comfort food and don’t always eat as much fresh produce as we can and possibly should. We generally crave more carbohydrate- heavy nurturing foods. It is so important though, in order to keep our immune system strong, that we try and make a conscious effort to improve the type and quality of food that we are getting. Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system. Over 70% of your immune system is in your gut – 70% – it makes sense then that what you eat is literally going to form the foundation of your health. Your immune system is responsible for defending your body against all of the viruses and bacteria which can cause inflammation in the body, illness and disease.
While it is always important, to make sure that you are getting your daily dose of fresh fruits, vegetables and quality protein, during winter, it is vital. To maintain your ‘healthiest you’ so that your body can repair (or heal) quickly, you really need to be providing your body with the best nutrition possible. In the Soul Sister kitchen, we make plenty of immune boosting soups, slow cooked stews and fresh vegetable smoothies, loaded with anti-inflammatory nutrients such as garlic, ginger and turmeric as well as plenty of citrus and nutrient-rich, leafy greens.
REST. If or when you can feel ‘something coming on’ – it goes without saying that it is vitally important to rest. Forget your to-do list for the night, and just get into bed early. A warm bath with Epsom salts and some Lavender essential oil. Then curl up into bed for some extra sleep. If it takes 2,3,4 nights of doing this to help you beat your bug then that’s what you need to do. Our bodies cannot fight off infection if they are already exhausted. So, just rest. Your body is trying to tell you something.
NUTRITION. Try to incorporate these top immune boosting foods into your daily diet to give yourself your best shot this winter.
Turmeric
Curcumin is the active ingredient in Turmeric, responsible for the distinct yellow colouring and the impressive list of health properties. Curcumin is anti-inflammatory, anti-oxidant, anti-bacterial, detoxifying and amazing for digestive health. Turmeric has been linked to the prevention of cancer cell growth and management of inflammatory conditions such as arthritis, asthma, eczema and inflammatory bowel disease. It is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron
Ginger
Studies have shown that ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It helps to boost immune function and combat cellular damage. This gut friendly spice stimulates digestion, gut motility and bowel function, while helping to relieve bloating, cramping and nausea. A recent study also found ginger to be as effective as pharmaceutical agents in relieving PMS pain in women.
Garlic
Garlic is also an immune system warrior, protecting the body from infections and illness. Garlic contains allicin, a potent phytonutrient that is great for cardiac health. It has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels. Aside from fresh garlic, we also use kyolic aged garlic liquid. It might taste a little nasty, but my god, it packs a punch!
Citrus
Citrus such as oranges, mandarins, grapefruit, lemons and limes are an excellent source of vitamin C which helps maintain the body’s defence against bacterial infections. Citrus has a unique type of fibre that, in studies, appears to dramatically reduce cholesterol.
Protein
Protein helps nourish your immune system, repair the body and assist recovery. Choose the best quality protein that you can. With animal products, always choose organic. It is important to eat the most nutrient-rich options with a complete amino acid profile.
Powdered greens (wheatgrass, spirulina)
Cold-Pressed, powdered greens, like wheatgrass and spirulina, are some of the most nutritionally dense greens on earth. Power-packed with naturally occurring nutrients including chlorophyll, beta carotene, vitamin C, B complex vitamins, amino acids, calcium, potassium and magnesium. They help support liver and immune function by boosting the liver’s ability to flush out toxins.
Berries
Rich in vitamin C and polyphenols that help promote healthy tissues and organs.
Source: The Healthy Chef.
ESSENTIAL OILS: Additionally, we LOVE the use of essential oils as a natural way to support our immune system. One of our favourite combos is as follows:
8 drops frankincense
5 drops “On Guard”
5 drops oregano
Add into a 10ml roller and top up with a good quality carrier oil, like fractionated coconut oil, or jojoba oil. Apply to your pulse points, and the bottom of your feet, each morning and night.
If you wanted to know more about essential oils, what they are, where or how to purchase – send us a message hello@soulsisterhealth.com.au
KITCHEN: Now back to the kitchen – if you haven’t already, then why not try our Pumpkin & Coconut soup and add in a teaspoon of turmeric to give it an aded boost. Or for a big nutrient hit, our Broccoli & Greens soup is delish.
And from around the web, here are some of the Soul Sister Kitchen’s favourite immune boosting recipes, right now. Here you will find lots of colour, lots of vegetables and lots more nourishing soups (as you can see!). Enjoy!
Kung-Flu Fighting chicken soup
Anna & Em xo
