Your Immune System is like your firewall. It defends your body from foreign threats like parasites, infections, and diseases. Without it, you wouldn’t hold a chance of surviving the onslaught of threats that the human body is subjected to on a daily basis.
To ensure your body is capable of defending itself against viruses and infection, it is necessary to have a strong immune system. A weakened system means you are more likely to fall ill or take way too long to recover from your illness.
A variety of reasons can cause one to live with a weaker immune system. They can be;
1. Not getting enough sleep
2. Not getting enough exercise
3. A poor diet
4. Excess Alcohol
Whatever the reason may be, one thing is for sure. It completely hinders your quality of life. But, we are not here to bother you with a list of gloomy causes. In this article, you will learn of some of the best foods available in your grocery store that can easily help you build a strong immune system.
So without much further ado, let’s get started.
Bone broth is an extremely delicious liquid that is in rich minerals and nutrients. It is made out of brewed bones and connective tissues of cows, fish, or chicken. Bone broth is great when it comes to healing conditions of inflammation and immune health issues.
It derives most of its benefits from the bone marrow that helps in building healthy blood cells that constitute an individual’s immune system. As a common remedy for flu, it can be taken at any time of the day or you can even substitute it with your regular meal.
Citrus fruits like lime, oranges, grapefruits, etc. are rich in Vitamin C. Vitamin C foods have been a strong ally of ours when it comes to overcoming flu and the common cold. It is known to increase the count of white blood cells in the body, thus helping build a strong immune system.
Vitamin C isn’t produced by the body; hence, it is crucial to incorporate vitamin C-rich food and fruits into our daily diets. Citrus fruits make for a potent source of Vitamin C to fulfill its daily recommended requirement.
Garlic has been an important part of many cuisines all around the world, enhancing the flavors and consigning many dishes to the delicious reputation they enjoy today. Apart from that, garlic is a phenomenal immunity booster. Garlic adds a little bit of zinc to your food and can help the body overcome a number of health conditions like high blood pressure and the hardening of the arteries. Garlic’s immune-boosting properties can be credited to its heavy concentration of sulfur compounds like allicin.
Ginger is the go-to food for many who suffer from cold and flu. It can significantly reduce inflammation, help with a sore throat, and also decrease nausea. It is extremely useful against cases of flu because of its gingerol composition. Ginger makes for a delicious spice, and more importantly, a powerful antioxidant and anti-inflammatory food that boosts your immune system.
Both garlic and ginger are easily available in your nearest grocery store
Apple cider vinegar is the most versatile food you will find in your kitchen cabinet. It is created from the unrestrained, fermented juice of crushed apples. It is a highly acidic substance with a unique smell. It is high in vitamin E, Vitamin C, antioxidants, and has been proven to boost the body’s immunity while also helping with cold and congestion.
Turmeric is a now trending superfood, whose health benefits to our body are proving to be limitless. As such, it was only obvious it would make it to this list as well. Turmeric’s curcumin composition makes it a potent anti-inflammatory food that can help heal osteoarthritis and rheumatoid arthritis. You can try the very popular Golden milk, or Turmeric latte is the best way for the body to consume turmeric for maximum benefit. Have it daily to see results.
When it comes to fighting cold and flu, vitamin C tends to steal the limelight from vitamin E. However; vitamin E is a fat-soluble vitamin that helps in the easy absorption of fat and significantly boosts the immune system. One of the richest sources of vitamin E comes in the form of almonds. You can get 100 % of your body’s daily recommended dose of vitamin E with 46 whole almonds.
While sunshine is not a food, you can take it as a food supplement if you need to address low vitamin D levels. If you are lucky enough to live in the southern states where the sun is abundant most of the year, get outside if you can and get some sun. Exposure to our sun causes amazing and beneficial chemical reactions in our bodies that keep us healthy. One such chemical reaction that occurs with sun exposure is the production of vitamin D (which is actually a hormone, not a vitamin!). Healthy amounts of vitamin D in our body are essential for a healthy immune system and most people are actually severely deficient in their vitamin D levels. If you are fair-skinned, getting around 15 minutes of sun per day can really help boost your vitamin D levels. If you are darker skinned you may find that longer exposure, up to 30 minutes, maybe the most beneficial to help boost your vitamin D levels.
Green tea is loaded with potent antioxidants and other nutrients that can help one’s immune system. Green tea also has high levels of EGCG that is known to enhance the immune system.
Green tea is also a great source of L-theanine, an amino acid that helps in the production of germ-fighting compounds in the T-cells.
Broccoli is packed with a number of minerals and nutrients, mainly Vitamin A, C, and E, as well as fibers and antioxidants. To consume broccoli with all of its richness, you can saute or steam it to make sure you can absorb as much of the nutrient content in the broccoli as possible.
A strong immune system defines a healthy, happy life impervious to diseases and infections. Incorporating some or all of the above diets into your diet will help you maintain a strong immune system that helps you fight diseases and recover from illnesses over time.
Do not follow a monotonous diet, which includes three-course meals every day. Try to switch up to include a diverse range of fruits and vegetables with your meals. This will ensure you are not missing out on any key nutrients your body needs.
(For established clients)
Not sure WHO to book with? No Problem! Here at MHH we have an AMAZING team of coaches and EVERY ONE OF OUR COACHES can help you with ANY of your conditions, so just pick the one that has availability on the day and time that works best for you.
Not feeling well and looking for help with your condition, diagnosis, or symptoms that won’t go away no matter what you have tried? Our holistic biological health coaches can help you! Our coaches teach you how your body works, what the underlying cause of your condition or symptoms are, and how to fix and address them using long-term solutions that are data-driven and that work!
Our holistic biological health coaches have a deep understanding of advanced functional testing and genetics testing, along with much experience in complex cases.
Our biological coaching team works with you to empower and teach you how to understand and interpret your lab results, what your results mean, how they are connected to your health conditions or symptoms, and most importantly, what to do with the information, how to put protocols together based on your lab results, and when to reorder your various labs to track progress.
You will become your own healing master learning how to navigate the healing process, how to modify your protocols, when and how to detoxify your organs and cells from the toxins discovered on your lab results. You will learn the importance of tracking your assessment forms and symptom sheets and how to troubleshoot your healing process.
In addition, you have the opportunity to learn how to understand YOUR genetic blueprint – Our coaches are trained in the field of epigenetics and understand implicitly that YOU are in control of your own gene expression and how your genes either work for or against you. If you choose to add genetic testing into your program, your genetic blueprint information can be used not only to help drive your plan of action for healing, but also it can be used to understand your body’s unique nutrition, lifestyle, sleeping, eating, and physical activity needs are so that you can optimize once you are healed.
Get help from our functional nutrition coaches who understand that there is no ONE diet that is right for everyone. Our nutrition coaches work hand in hand with our biological coaches so if you need any lab work done or specific protocols that would require supplement protocols, you have a team working on your behalf and your nutrition coach would make recommendations for which other team coaches would be able to help you.
Your coaches will teach and empower you to learn how to determine and navigate your diet modifications which are decided based on your extensive intake forms, history, and your lab data that your coaches may want to order for you. Based on all of this information, they will teach you what foods to eat and not eat according to various conditions and why.
Your functional nutrition coach will help you learn what substitutes you can use when there are certain foods you may need to stop eating for a period of time, how to put your meals together based on your dietary needs per your lab data, how and when to incorporate gut repair protocols, and what lifestyle modifications you want to address based on your labs and your health conditions.
Nutritional coaching can be a great tool by itself or combined with coaching from our biological coaches. You can schedule with either our biological or nutrition coaches and they can help you get started and make recommendations as needed.
Many people who have successfully mentored with our nutrition coaches have had past issues such as:
Mindset, past and present traumas, and limiting belief systems are some of the biggest barriers to healing, so much in fact that gene expression and biological ‘engines’ of the human body can change for the worse because of it.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of an impact our thoughts, beliefs, and past and present trauma, and chronic stress can be to the human body, mind, and spirit.
The rate of recovery and healing for those who place emphasis on creating new neurological pathways to imprint new and healthy mindsets and belief systems in how they perceive themselves and the world around them is greatly improved when the psychological aspect of mindset and integration of mind, body, the spirit is addressed through repatterning of the mind and body neurology.
By removing barriers discovered from traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
Therefore we incorporate mind, body, spirit integration work into our programs and in doing so, we see exponential increases in positive outcomes with our clients. We have put together the most comprehensive ‘whole person’ approach in the world, and this is why our results are so successful.
Our Emotional Processing, Stress Release, & Neurological Repatterning coaches work with you to create new neurological connections, anchor new neurology, and habits, and show you how to become aware of any conscious or unconscious belief systems that may be holding you back from healing and total health.
You are welcome to try one or two appointments to see what you think. We typically recommend a minimum of 6 sessions to make an accurate assessment of how this type of modality is working for you.
Here are some of the modalities our Emotional Processing, Stress Release, & Neurological Repatterning coaches use for brain and body repatterning:
Breathwork is more than just a simple exercise of intentional breathing. Specialized breathwork techniques are used to facilitate major transformation and healing by encompassing a wide range of therapeutic practices that are extremely powerful in providing immediate relief for pulling people out of fight or flight (the amygdala hijack we teach about in Part 2 of our Mastering Trauma Masterclass).
This vagus nerve activation through breath work activates the rest/digest (parasympathetic nervous system), stimulates healing, reduces blood pressure, reduces the cortisol stress response, regulates hormone and blood glucose activity, and heart rate variability (the biological stress response). It rewires the body for self-regulation of the nervous system in a manner that optimizes the body and creates resilience in times of stress.
Yoga breath therapy allows you to disconnect from the mind chatter, mind racing, and negative self-talk and reconnect with your body your energy. From this elevated state of awareness, you are able to facilitate healing, growth, and expansion. And if you are looking for some expansion of your body/mind/spirit awareness, then this type of breathwork can be nourishing and can facilitate the next layer of peace, love, gratitude, connection, clarity, and insights.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of a damaging impact our thoughts, beliefs, and past and present trauma, and chronic stress (the fight or flight response) can be to the human body, mind, and spirit.
By becoming aware of how to regulate our own nervous system, and resolve traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
The rate of recovery and healing for those who place emphasis on:
….. Find much success and amplification in their healing journey.
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