How to Strengthen Your Immune System

immune system

The global pandemic has put a spotlight on health and the immune system like never before. While health professionals are doing their part by working tirelessly to find a solution, in the meantime, each one of us must do our part. How? By taking our healthcare seriously. This means much more than taking a recommended medication when required; it involves our entire lifestyle, food choices, and habits. We must do everything within our power to build a robust immune system.

The immune system is a complex network that constantly protects our body from antigens associated with pathogens, such as bacteria, toxins, parasites, and viruses. If we care for this system NOW, this can contribute to us being the healthiest version of ourselves and even help prevent (or recover from) severe illness in the future.

However, to build a deeper appreciation for this excellent defense system, we need to know how it works.

How does the immune system work?

There are two lines of defense that our immune system provides, innate and adaptive immunity. Innate immunity consists of physical barriers, such as mucous membranes, skins, chemicals, and cellular defenses. It is seen as the first line of defense. It is nonspecific because it reacts the same way no matter what the foreign invader may be. The adaptive immune system will take over in cases where there is a threat to the innate immune system and cannot protect against that potential threat. The adaptive immune system also referred to as the acquired immune system, is a subsystem composed of proteins and specialized blood cells that target a specific threat. It is also known as the immune system with memory. Hence, after dealing with certain conditions, some people can build resistance and tolerance to those conditions.

How does food affect the immune system?

Studies show that nutrition can affect gut barrier function, the microbiome, inflammatory processes, and white blood cell function, impacting how the immune system works. There are specific dietary patterns and individual foods, which have been associated with an increased risk of troubling health conditions, such as allergies, and more. The western-type diet, for example, is known to be high in ultra-processed foods, saturated fats (i.e., grocery store vegetable refined oils), added refine salt, added sugar, and calories. There is a strong link between this type of diet and an increased risk of suffering from chronic ailments. On the other hand, diets rich in vegetables, fruits, legumes, nuts, and fish (wild non-commercial farm fish), can reduce the risk of suffering from such chronic conditions and help boost the immune system.

Furthermore, studies show that diets high in refined carbs or added sugar can lead to digestive issues, such as bloating. Individuals must have a healthy microbiome, as gut bacteria play an essential role in the development and function of the immune system. Diets high in saturated fat and added refined salt modify gut bacteria, promote inflammation, and inhibit white blood cells function. 

What to include in your food plan

Diets high in fiber can promote the production of short-chain fatty acids, which can help the gut bacteria and have several health benefits. Diets high in fruits, vegetables, olive oil, seeds, nuts, and fatty fish are rich in nutrients, such as selenium, iron, folate, copper, vitamin A, vitamin C, zinc, Vitamin D, and Vitamin D B6, and B12, amongst others. All these nutrients are necessary for the immune system to function correctly. Adding these foods to your diet plan can promote healthy gut bacteria balance, reduce oxidative stress, cellular damage, and improve blood sugar and insulin sensitivity. All such activities are essential for a healthy immune function.

Additionally, to boost the immune system, you can take supplements such as Beta Glucan, Transfer Factors, and Vitamin D3 and K2, which have all proven to be very helpful. A new study found 80% of COVID-19 patients were vitamin D deficient. Therefore 5000 i.u of Vitamin D daily can keep your immune system strong. And with the cold and flu season, we need to keep our immune system extra strong.

Learn more about the Budwig Diet in this video:

Many of us are products of our environment and have grown up eating foods common to the society where we were raised. Perhaps it wasn’t until later in life that we realized the importance and value of nutrition and good dietary habits. If this is your case, we are here to help.

How can enrolling in a Health and Wellness Program help you?

At the Budwig Center, we provide Health and Wellness Programs that help address any troubling health issues you may have. Upon enrollment, we perform a complete analysis of your health, which helps us evaluate which organs and systems require more attention. Once your condition is clear, we provide specific treatment and remedies along with a tailor-made food plan appropriate for your needs as an individual. Throughout the program, we provide education and support to ensure that you have a clear idea of what to do to maintain optimum health. For more information, CLICK HERE>>>

Maria Cross came to our clinic to enroll in one of our Health and Wellness Programs:

By following a healthy dietary pattern and following a lifestyle that includes restful sleep, daily physical activity, healthy habits such as stress reduction techniques, you will be able to support the immune system in the best way and reduce the possibility of suffering from chronic conditions. Interestingly, when it comes to a healthy dietary pattern, variety also plays a role. It is not enough to eat only one type of food. It is rather recommended that you add variety to the healthy choices that you make.

Furthermore, paying attention to the recommended daily intake is vital to ensure that you’re not getting too much of one nutrient only while getting too little of others. Having too little of certain nutrients can quickly have a toll on your health. On the other hand, getting too much of certain nutrients can even be damaging to your health. For example, an excessive amount of zinc can begin to inhibit your immune system.

Final Thoughts

According to one dictionary, holistic health is “characterized by comprehension of the parts of something as intimately interconnected and explicable only by reference to the whole.” So the point is everything is connected. We must see the relationship between our eating habits, lifestyle choices, and even our experiences with our immune system. Once we appreciate the importance of this connection, we can start to pursue a course of life that benefits our entire person.

If you would like help and support to build a robust immune system, we encourage you to enroll in one of our Health and Wellness programs. For more information, CLICK HERE>>>

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