As we approach colder seasons it’s important to support our immune system, especially this year!

Who knows what winter will bring, but Holistic Health Code has got you covered. Here are our top recommendations for supporting optimal health and immunity.

HYDRATE!

Staying hydrated is the key to optimal health. Drink at least eight-8 ounce glasses of water each day. The best way to drink water is throughout the day and in between meals. Fluids flush out the bacteria and toxins in your digestive system. If you’re not a big water drinker, try squeezing some lemon or adding fruit to your water! We also recommend replenishing electrolytes with coconut water. Yum!

EAT YOUR FRUITS AND VEGGIES (THE BRIGHTER THE BETTER) 

It is so important to fuel our bodies with nutrients we need to stay healthy and do the things we love. Bright colored fruits and vegetables are full of antioxidants which support immunity and protect against inflammation.

A few super fruits and veggies we love are spinach, peppers, sweet potatoes, beets, tomatoes, carrots, eggplant, avocado, kiwi, blueberries (really all berries!), pears, grapefruit, pineapple, apples, mango, pomegranate, oranges and lemons!

GET YOUR PROTEIN IN 

Protein is vital to build and repair body tissue and fight viral and bacterial infections. Protein is the key structure to all cells including immune system cells. Amino acids are the building blocks of protein, which are needed to create antibodies and prevent infectious disease.

Make sure to fuel your body with lean protein sources such as grilled chicken, fish, tofu, Greek yogurt, beans, lentils and legumes, lean beef and egg whites. This will optimize the body's ability to create the natural defense system it needs to ward off infections.

ZINC 

Zinc is a mineral that is used in a multitude of the body's biological processes. It supports the body by fighting off infections and wound healing. Studies have shown that Zinc may reduce the duration of the common cold and upper respiratory infections.

Zinc is found in red meat, poultry, seafood, nuts, legumes, whole grains, and some dairy products. If you think you might benefit from taking a zinc supplement and are taking other medications, speak with your MD before starting. 

PRE AND PROBIOTICS 

Did you know that 70% of your immune system is IN YOUR GUT? Gut health is SO important. All of the topics discussed above support gut health, which will overall support immunity. Certain processed and refined foods disrupt the gut lining leading to a “leaky gut” and dysbiosis. This means that the gut lining becomes permeable and the bad gut bacteria outnumber the good gut bacteria.

Tips to support gut health are to incorporate foods that contain prebiotics (which feed the good gut bacteria) and probiotics (which replenish the good gut bacteria). Food sources include kimchi, kombucha, sauerkraut, kefir, tempeh, miso, pickles and yogurt.

It may be beneficial to support your gut with a supplement that contains pre and probiotics. A few brands HHC recommends are Seed and Pure Encapsulations. You can also try HHC’s Daily Detox Shake to boost gut health and regularity!

We want you to have the STRONGEST and most durable immune system possible this winter! Try incorporating some of these recommendations into your daily routine to support your body and its natural defense mechanism.

The Holistic Health Code team is always here to support you on your journey towards optimal health.

References

Daly JM, Reynolds J, Sigal RK, Shou J, Liberman MD. Effect of dietary protein and amino acids on immune function. Crit Care Med. 1990 Feb;18(2 Suppl):S86-93. PMID: 2105184.

Harasym J, Oledzki R. Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma. Nutrition. 2014 May;30(5):511-7. doi: 10.1016/j.nut.2013.08.019. PMID: 24698344.

Li P, Yin YL, Li D, Kim SW, Wu G. Amino acids and immune function. Br J Nutr. 2007 Aug;98(2):237-52. doi: 10.1017/S000711450769936X. Epub 2007 Apr 3. PMID: 17403271.

Maares M, Haase H. Zinc and immunity: An essential interrelation. Arch Biochem Biophys. 2016 Dec 1;611:58-65. doi: 10.1016/j.abb.2016.03.022. Epub 2016 Mar 26. PMID: 27021581.

Pandey KR, Naik SR, Vakil BV. Probiotics, prebiotics and synbiotics- a review. J Food Sci Technol. 2015 Dec;52(12):7577-87. doi: 10.1007/s13197-015-1921-1. Epub 2015 Jul 22. PMID: 26604335; PMCID: PMC4648921.

Paulina is an empathetic nurse coach who has given many clients a safe space to take steps towards a healthier and happier lifestyle. In her free time, she loves to practice yoga, try new restaurants, spend time with friends and family, and binge watch Stranger Things.