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Boost Your Immunity This Cold & Flu Season Table of Content §
Why Strengthen the Immune System
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Why Winter is the Cold & Flu Season
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Nutrients to Strengthen the Immune System
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Immunity-Boosting Foods
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Foods to Avoid this Cold & Flu Season
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Herbs that Boost Immunity and Fight Infection
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The Gut and the Immune System (Digestive Wellness Overview)
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Other Practices to Strengthen the Immune System
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Why Winter is the Cold & Flu Season? §
Colder weather makes most people spend more time indoors. Enclosed environment and close proximity encourage the spread of germs.
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High-sugar, high-fat “comfort foods” and holiday fares can weaken the immune system – sugar, in particular, can suppress immunity.
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Stress caused by the holiday season cause the body to produce corticosteroids, which suppress the immune system.
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Most people don’t get enough sleep, causing an increase in cortisol level and a decrease in immunity. Cortisol also makes us crave sugar, which suppresses immunity.
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Shorter daylight hours can cause “winter blues” – low psychological states can suppress the immune system.
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Dry weather reduces the moisture level of mucous membranes in the nasal passage, which are important in preventing unwanted bacteria and viruses from entering the respiratory system. Your website URL here
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Nutrients to Strengthen the Immune System §
Vitamin A – helps maintain integrity of the cell membrane of the digestive tract and respiratory system, preventing the entry of bacteria into the body
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Vitamin B6 – enhances T-cell function
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Vitamin B12 and folic acid – promote proper T- and B-cell function
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Vitamin B6, folic acid and zinc – promote rapid production of immune cells
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Vitamin C – a natural antihistamine, helps calm infection, control stress hormone cortisol, which weakens the immune system.
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Zinc – supports immune cell production and proper functioning of Band T-cells. (Note: excess can suppress the ability of macrophages to destroy bacteria. Good for viral infection, but may not be suitable for bacterial infection. Same goes for iron.)
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Antioxidants (A, C, E, zinc, selenium) – helps fight off infection
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Immunity-Boosting Foods §
Probiotics (cultured and fermented foods such as yogurt, kefir, kimchi, sauerkrauts and natto) – help boost immunity, and have been found to aid treatment of recurring bladder infection, sinusitis and tonsillitis
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Sufficient protein – but not excessive (excessive protein will use up vitamin B6)
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Essential fats – e.g. from cold-pressed seed oil and cold water fish
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Fresh fruits and vegetables, in particular: §
carrots, beets, sweet potatoes, tomatoes, bean sprouts
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watermelon and berries
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Ground seeds, lentils, beans and whole grains – good source of B vitamins and protein
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Fish – good source of protein and omega-3 fatty acids
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Mushrooms (maitake, reishi, shiitake) – elevates flu-fighting agents
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