10
Healthy Habits
TEN TIPS
BY CELESTIA FRENCH
Boost immunity and minimize exposure to germs O
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EAT YOUR WAY TO GOOD HEALTH
ne of the most powerful ways to help yourself, your family and your community stay healthy is to optimize your immune system and minimize exposure to pathogens. Of course, please consult a physician with specific questions regarding individual health concerns. But taking a proactive approach to optimizing the immune function and minimizing exposure to germs is simple, Here are ten tips:
Eating a varied diet rich with vegetables and fruits, healthy fats and clean protein can work wonders for the immune system. Brightly colored fruits and vegetables are packed with antioxidants which help decrease free radicals and in turn helps to keep immune systems strong. But simply by adding high fiber foods such as radishes, broccoli and tomatoes, fermented foods such as sauerkraut, miso and kimchi, and antiviral-rich foods such as garlic, onions and coconut oil, can keep the microbiome and immune system strong.
DITCH SUGAR AND PROCESSED FOODS
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DRINK YOUR WAY TO GOOD HEALTH
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Sugar compromises our immune system. Lab evidence has shown lowered immune function within 30 minutes of eating simple sugars such as glucose, refined sugar and fructose, causing a reduction in the ability of white blood cells to kill germs. This effect is most noticeable 2 hours after ingestion, but is still present 5 hours later. It also starves beneficial gut bacteria while overfeeding the bad. Most processed foods have a similar impact on your gut as they often contain chemicals that weaken
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F O U R
C O R N E R S
H E A L T H Y
gut health, allergens and they are usually devoid of any immune boosting nutrients. So include whole, unprocessed foods in your diet whenever possible.
L I V I N G
No, not alcohol, which has actually been shown to compromise immune function. Same goes for sugary drinks like soda and most juices. Instead reach for herbal teas. Some herbs, like echinacea or elderberry, come with added immune boosting properties. Drinking bone broth is another great beverage option as broths made from healthy, grass-fed animals are good sources of amino acids like arginine, glutamine and glycine. When in doubt, water is a great option to stay hydrated and help flush toxins.
