Optimizing your immunity for fall and winter
By Jasmine Jafferali, MPH as seen in Mom to Mom
You may have heard the saying, "Let food be thy medicine, and medicine thy food." These words were spoken two thousand years ago by the celebrated Greek Physician Hippocrates, commonly hailed as the father of modern medicine.
He knew that the right foods and specific medicinal herbs were a recipe for a long and healthy life…But we seem to have forgotten this simple truth somewhere along the way.
Unfortunately, our quest for convenience has led us to mass-produce food with impersonal machines and artificial ingredients, often at the cost of their nutritional value.
We told ourselves that the busyness of modern life required this ‘convenience.’
We even dyed our foods so that they would appear as though they were just as fresh and vital as they had been before our industrial practices and pesticides stripped away all their nutrients.
As the ancients knew and modern science confirms, the key to good health is consuming nutrient-dense, mineral-rich, and consciously created food.
The best thing is that the habits below are stackable and even build on one another.
We do many things in our home to keep ourselves well. I will share some of the things we have done and continue to do over the past decade. So, the more you start incorporating them, even if you start with just one or two, you’ll be doing your body a great favor!
Reduce Stress:
Easier said than done. We all know that prolonged stress is bad news. It suppresses your immune system and increases your risk of heart disease, depression, and obesity, in addition to decreasing your cognitive performance. Stress throws your cortisol levels out of whack, which messes with your hormones. Proper rest helps to restore normal cortisol levels, which improves your stress level regardless of what’s happening around you.
Jessica Bellamy, Certified Mind Body Coach of Just Breath Holistic Wellness, states:
“Breathwork is a powerful tool that impacts our overall health. It promotes our ability to relax, reduces stress, and enhances our mental clarity by engaging our body's parasympathetic nervous system. By consciously controlling our breath, we can quickly reset our nervous system and shift from a state of fight-or-flight to one of calm and balance, achieving harmony in our health.
A quick tip is to try the 4-7-8 method: inhale deeply through the nose for a count of 4, hold your breath for 7, and then exhale slowly through your mouth as if blowing through a straw. Practice for 1-5 minutes to feel calm and refreshed.”
Prioritize Sleep:
Sleep is the one critical thing that often gets overlooked, yet it is the most crucial thing we can do to improve our health. If you want more energy, to lose weight, to gain muscle, to feel less moody, to have more “balanced hormones,” a better sex drive, better digestion, clearer thinking, a better memory, and the list goes on, then sleep is your best friend. Recent studies show that women need more sleep than men, at least 9-10 hours, yet the average woman gets around 5-6 hours per night. Original sleep studies were done on men; this is why it states adults need 7-8 hours of sleep per night.
Infants (4 to 12 months old) 12-16 hours
Toddlers (1 to 2 years old) 11-14 hours
Children (3 to 5 years old) 10-13 hours
Children (6-12 years) 9-12 hours
Teenagers (13-18 years old) 8-10 hours
Due to increased screen time and social media use, kids get much less sleep. To improve the quality of their sleep, they should be off their screens at least two hours before bed. This allows the brain to calm down, prepares the body for rest, and reduces blue light exposure, which impacts melatonin production at night.
Power of Elderberry:
While the ancients knew elderberry worked so well for nasal congestion, sinus pain, and relieving aches and pains, thanks to modern science, we know that these powerful little berries are rich in antioxidants, are anti-inflammatory, and have anti-viral properties thanks to high levels of Vitamins A, C, B1, B2, B6 and flavonoids. Clinical trials have shown to reduce the length and severity of colds when taken at the onset of the cold. While it can be taken in many ways, syrup or tea is the best. Our bodies love to eat what is local and support our inner terrain. I like the local Elderpower Syrup, created by a registered nurse, Kristy Fattore, RN. She made a tasty blend using local raw honey, clove, cinnamon, and ginger to help boost the power of the elderberry and supportive herbs for the immune system. You can get a discount for a limited time online only.
Reduce Sugar:
Consuming too much sugar is known to suppress the immune system for up to six hours after consumption. Sugar is a thief that depletes many micronutrients needed to support the immune system, such as zinc and magnesium. Trips to the doctor's office increase from Halloween till Christmas. The increase in sugar consumption causes this sudden spike in visits.
Seasonal snacks such as organic apples, pears, celery, carrots, and raw pumpkin seeds are great fall snacks that naturally clean teeth and stimulate gums. Pack these in your child’s lunchbox for a healthy, immune-boosting, teeth-friendly treat.
Drink Filtered Water:
The center of the immune system lies in the gut, so it is important to keep it as healthy as possible to keep the immune system strong.
Chlorine is a disinfectant that kills bacteria and is added to most drinking water. It can damage the good bacteria in your gut, making you more susceptible to inflammation, allergies, autoimmune disease, and other health issues.
For a portable fix, you can use Clearly Filtered’s insulated water bottle or pitcher (it removes 99.9% of over 200 toxins from any water you put inside!)
Take an Epsom salt bath.
When we’re stressed (being sick is a stressor for the body), the first mineral the body burns through is magnesium.
Replenishing the body with magnesium and sulfate with an Epsom salt bath can be very helpful. It also has the added benefit of forcing you to slow down and relax and helping you sleep deeper and better.
All you need to do is add 1/2 cup of Epsom Salt per 50lb of body weight to a warm bath and soak for at least 20 minutes. I also like to add a drop or two of essential oils, such as lavender or Roman chamomile to help relax the body! When unwell, you can add equal parts of baking soda and apple cider vinegar and bathe for at least 20 minutes.
List of items to have in your home:
XClear Nasal Spray: use at night for daily maintenance, twice per day when you feel like something is coming on, and during times of illness
Elderpower Elderberry: Use as directed
Oscillococcinum: Homeopathic blend that reduces the time of your cold and flu. Use as directed
Vit D3/K2 plus magnesium. Take 2000 IU daily per 50lb of body weight, up to 5000 IU. Double when sick.
Just Thrive Probiotic. Take daily at night. It can be broken and sprinkled on food.
Omega 3 Key Lime flavor by Barlean’s yields the highest amount of Omega 3 per serving. Mix ¼ cup of fresh orange juice with a dash of Redmond salt. Can be found at your local natural food store
Preventative care for your immune system shouldn’t be complicated or fancy.
When we choose the more natural route (and commit to living a healthier, slower lifestyle overall), we’re genuinely setting ourselves up for the best possible outcome, even in the face of germs!