Immunity is a daily practice and what you eat can have a huge impact on your immune system. That daily practice encompasses: staying connected to our bodies, our spirit, our family and chosen community; staying hydrated, rested and incorporating nutrient-dense, immune boosting ingredients.  As I work with clients to help them manage their overall wellness goals these are the things that should rise to the top of your daily practices. 

Hydration

Water, water everywhere… Drink it. On average, men should drink about 3.7 liters (15.5 cups) and women about 2.7 liters (11.5 cups) of water each day. This total is from all beverages and foods consumed in a day. For women, that number should increase when pregnant or breastfeeding. If you get exhausted with plain water you can add fresh mint, berries, lemon wedges or brew a cup of herbal tea. 

Eating For Immunity

When thinking about vitamins, minerals and antioxidants that support the immune system you will want to include: vitamin A, vitamin C, vitamin E, zinc and selenium. The South is well prepared as beans and dark leafy greens are essential to building a healthy body and immune system. Greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They’re also packed with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Black beans, black eyed peas, chickpeas and kidney beans - these are loaded with iron, magnesium, potassium, B vitamins, and soluble fiber. 

As a firm believer in kitchen table medicine I encourage people to raid their cabinet and fridge for healing herbs and foods. For example: sage is antimicrobial, antiseptic and anti-inflammatory herb that great for sore throats; thyme is aromatic herb that helps release excess mucus; garlic is good for stimulating your immune system. Add in some delicious broths packed with immune boosting onions, garlic, mushrooms, ginger, herbs and spices. For those who are interested in additional herbal support for immunity you can check that here. 

Fermented foods play a great role in supporting your health and dressing up your dinner plate. So break out that jar of kimchi and sauerkraut, drink that bottle of kombucha or eat that bowl of yogurt with local honey and dark berries (also immune boosting). 

Unpopular but important note, alcohol and sugar can suppress your immune system. 

Stress + Sleep 

This is definitely the time for deep breathing, for thoughtfulness and also compassion - with ourselves and with one another. Finding ways to reduce stress, center and ground ourselves is a big key to our full health. It’s important to take the time to reflect, meditate, or simply make quiet time for yourself. Exercise is a great way to blow off steam and keep your body healthy. Keeping a gratitude journal and writing down five things you’re grateful for each day can keep your spirit healthy. Find ways (6 feet apart or virtually) to stay connected to friends, family that keep you grounded, inspired or filled with laughter