A sustainable approach to improving your health and immune system

Submitted by BRANDON WOOLLEY/FIRE WITHIN NUTRITION AND FITNESS

With all the changes our world has faced in the last 18 months, it is more important now than ever to take care of our health, especially fortifying our immune systems. Many people are unaware that upwards of 70% of our immune system is in our gut.

There is a single layer of cells that line the gut making up our immune barrier. A number of foods can penetrate and irritate this lining causing a hit to our immune system. Some of the most common items include wheat, grain, corn, soy, dairy, sugar and alcohol.

While it is unrealistic and not sustainable to cut out all of these items on a regular basis, being more mindful of limiting them can make a huge difference in immune function and many other health-related issues.

Let’s learn a little about how each can negatively affect your health, followed by some better alternatives. Then you can prioritize what makes the most sense to start with.

Wheat, grain and corn can be lumped into a category of their own. The concern some doctors, such as Dr. Steven Gundry and Dr. William Davis, have with these items is a protein similar to gluten called lectin. Lectin protein breaks through the immune barrier, can cause inflammation and mimics insulin leading to an increase in glucose storage as fat in the liver and in adipose tissue.

It is also a contributor to arthritic build up and cognitive decline via the vagus nerve that leads from the gut to the brain. Corn syrup is the biggest offending ingredient in this category and is a large contributor to non-alcoholic-fatty-livers-disease (NAFLD). Experts in the health field predict that one out of two Americans will end up with this disease by the year 2030 following current trends.

There are plenty of grain-free granola and grain-free breading alternatives such as almond flour and seedbased cereals and granolas. A few of my favorites include Forager and Catalina Crunch.

Soy is commonly sprayed with glyphosate (the herbicide) and contains natural xeno and phytoestrogens that can cause hormonal dysfunction in both men and women. Most packaged foods will contain some form of soy on the ingredient list. An alternative to soy sauce for Asian dishes and marinades is coconut aminos. In addition to being soy free, coconut aminos have some natural sweetness that’s awesome for teriyaki dishes.

Dairy from American cows contains A1 casein which can contribute to ADHD symptoms and type 2 diabetes. A good sign you are negatively affected by dairy is an increase in mucus production after consumption and poor skin conditions that clear up after a break from dairy. Fermented forms of dairy such as Greek yogurt are better alternatives, or you can purchase A2 milk instead. Even better would be almond milk, coconut milk or cashew milk. Goat cheese and buffalo mozzarella do not contain A1 casein and are great choices as well.

Alcohol is a tricky one. Wine tends to be better on the system than liquor and beer, but nonetheless can be problematic if too much is consumed. Non-wheat and grain containing liquors are better choices such as vodka made from potatoes, but by no means healthy. You can even get alcohol-free and gluten-free beers that taste pretty close to the real thing. They still contain wheat and grain but may be a good compromise some of the time.

Added sugar is a no-brainer to reduce. Opt for natural sweeteners when cooking such as maple syrup and honey which are great in homemade vinaigrettes. Monk fruit extract is a good choice as well. Stay away from sucralose and aspartame containing low calorie sweeteners such as Splenda and Sweet and Low as they may contribute to GI distress and cancers.

Remember, an immediate elimination of everything on this list is not a good strategy and will not last very long. Occasionally having some of these items is OK.

What I am advocating for is an awareness of these items in the foods you eat and a gradual effort to make alternative choices. Have cake and ice cream on your birthday, or get a funnel cake at the state fair when it comes to town. Just don’t make it your normal diet. For further help, working with a knowledgeable nutrition coach or health professional can go a long way. Try some of these suggestions out for yourself and reap the health benefits!

To learn more about Fire Within Nutrition and Fitness, visit www. Fire WithinNF.com.