Supporting the Immune System

We know that social distancing is key in stopping the spread of the coronavirus. We also are aware that immune-compromised individuals seem to be at the greatest risk of complications or morbidity. As we adhere to a stay-at-home directive, here are some ways to boost or support the immune system.

Sleep. First and foremost, getting at least seven hours of sleep is key to staying healthy. This can be difficult during times of worry, but here are a few ideas for getting a good night’s sleep: use a white noise machine, drink chamomile tea or take magnesium, or relax in a warm Epsom salt bath. It’s important for each person to find the right approach for them; talk to an expert, if necessary.

Food. During times of stress, it is easy to turn to comfort foods, which probably lack any nutritional value and, in most cases, contain high amounts of sugar. Eliminating or lowering sugar consumption can immensely improve one’s immune system.

Also, most of us have stocked up on frozen or packaged foods that contain hard-to-pronounce ingredients. Nature has provided us with so many foods that are powerful antioxidants, immune boosting, anti-inflammatory, anti-microbial and antiviral. But these may be hard to stock with limited shopping options. Luckily, there are numerous shelf-stable foods that support the immune system:

Turmeric is a very powerful anti-inflammatory and immune enhancer. Since it is a relatively mild spice, it can easily be added to many foods. I add it to a smoothie every day. Does your family love the Whole Bowl sauce, too? There are many online recipes for a version of their sauce that includes turmeric, as well as other amazing antiinflammatory, immune-improving herbs.

Garlic has anti-microbial and antiinflammatory properties, making it an ideal herb for boosting the immune system and adding flavor to meals.

Sweet potatoes are full of immunesupporting A and C vitamins. Try them as part of a morning hash, made into healthy chips or mashed.

Green tea is a powerful antioxidant. Drinking a cup or two a day is one option, but how about cooking pasta in tea instead of water?

Mushrooms are vitamin-packed immune modulators. Fresh fungi do have a shelf life, but dry mushrooms are called for in many recipes. My kids love ramen with mushroom broth and their own favorite vegetables. It’s a fun way for everyone in the house to create their own dinner.

Miso is a fermented food that helps balance one’s GI microbiome. Since the majority of our immune system is made in the gut, it’s vital to maintain a healthy GI system. Stock miso paste, and play around with making your own soup.

Finding fun recipes that incorporate these immune-supportive foods can be a healthy way to use time spent at home. However, don’t fret if you need to grab a few cheese puffs once in a while to relieve some stress!

Looking for more ideas for healthy food or sleep? Email me if you’d like to discuss additional best practices and options for you: drlsnelson@gmail.com.