What if you could make it through this winter without catching a cold or flu? It’s possible! Just follow these 5 recommendations and listen to your body. If you do start to feel a cold coming on, take the day off of work to rest and nourish your body with the right foods to boost your immune system. It’s better to take one day off work to stop a cold in its tracks, rather than get sick and need to take a few days off work and cancel social engagements.
1. Eat G-BOMBS on a daily basis
I spoke about this in my post last week on The Best Foods for Breast (and Prostate) Cancer Prevention. This is an acronym developed by Dr. Joel Fuhrman to help people remember the superfoods best for what he terms, “super immunity.” Eating these foods on a daily, or regular basis prevent all kinds of illness, from the common cold and flu, to cancer and other chronic disease. (1) Here’s what G-BOMBS are:
- Greens – Eating dark leafy greens on a daily basis provides a broad spectrum of vitamins, minerals and phytonutrients. In particular, Dr. Fuhrman recommends consuming cruciferous greens to also get the benefit of isothiocyanates (ITCs) which boost the immune system and have antimicrobial properties, in addition to their potent anti-cancer effects. Green cruciferous veggies include broccoli, Brussel sprouts, cabbage, collards, arugula, and watercress. Also, did you know that just one cup of broccoli contains more vitamin C than an orange? You should consume at least a cup of greens daily, in addition to at least 5 additional servings of other veggies. Also, see my post on the right way to cook broccoli and other cruciferous veggies to ensure you’re benefiting from the ITCs.
- Berries (& pomegranates) – Berries & pomegranates are low glycemic load fruits (low in sugar/high in fiber) that are packed with antioxidants called flavonoids that have antiviral activity, thus making them particularly protective against colds and flu. You should aim to have at least a ½ cup serving each day of berries or pomegranate seeds, in addition to other fruits.
- Onions (+ garlic, leeks & chives) – Onions and garlic are known for their anti-cancer benefits, but can also increase functionality of the cells in our immune system. And raw onions and garlic are more powerful than cooked ones. Watch this video to learn how to get the maximum nutritional benefit from eating onions and garlic.
- Mushrooms – Mushrooms have the unique ability to activate the body’s natural immune defenses, even the white button mushroom. However, if you want to super-boost your immune system look for varieties such as maitake, shiitake, cordyceps, and lion’s main. And if you don’t like mushrooms, or just want extra immune support, you can purchase a mixed mushroom supplement – I recommend this one. Make sure to only consume cooked mushrooms.
- Beans, Peas & Lentils – Did you know that kidney beans actually contain more antioxidants than the common blueberry, and almost as many as wild blueberries. Beans are also great source of zinc; zinc deficiencies can result in increased susceptibility to colds and flu. Aim to have at least a ½ cup of beans a day, or a ¼ cup of hummus or other bean dip. If you have trouble digesting beans, start with 2 tablespoons a day and slowly increase your consumption. Also start with easier to digest varieties such as lentils (esp. red lentils), mung beans, adzuki beans and black eyed peas.
- Seeds – Seeds are also a rich source of zinc, as well as other important nutrients to boost your immune system function. Dr. Fuhrman recommends having at least a handful (~1 ounce) of raw seeds (including nuts) each day. As all seeds have a different nutrient profile, be sure to have a variety of types. I have at least a tablespoon of ground flax seed daily (see my post about flax seeds to learn why), and then rotate between adding pumpkin seeds, sunflower seeds, hemp, chia seeds, sesame seeds (or tahini), pistachios, walnuts, and almonds to my oatmeal, smoothies, protein shakes, and salads. Also, see my post about the importance of soaking nuts and seeds.
2. Reduce sugar and alcohol consumption
Sugar and alcohol suppress your immune system, which is more likely the reason you get sick more often around the winter holidays – not because of the cold weather.
- Sugar decreases the production of natural antibiotics in our body.
- Sugar interferes with the transport of vitamin C into your cells.
- Sugar causes mineral imbalances which weaken the immune system.
- Sugar feeds the unhealthy bacteria and fungi in your gut.
- Sugar destroys the germ-killing ability of white blood cells for up to 5 hours after ingestion. (2)
To learn more, see my post: 6 Facts You Need to Know about Sugar and Artificial Sweeteners
3. Be sure you’re getting enough vitamin D
Vitamin D is a powerful immune system modulator. Try to get as much SUN as possible on as much of your body as possible in the middle of the day. If you think you’re not getting enough sun exposure (which is usually the case during the colder months), then you should take a high quality vitamin D supplement. If you supplement with vitamin D, it’s very important that it’s balanced with vitamin K2. Thorne makes a great D3/K2 supplement – you can purchase it on Amazon here.
To learn more about Vitamin D supplementation, watch this video by Dr. Michael Greger.
4. Use a nutrient tracker to be sure you’re getting the right amount of vitamins and minerals to prevent illness.
I like cronometer which is free. You don’t need to use this every day, but try it for a week just to see what deficiencies you might have in your diet or what you may consuming too much of. This is not perfect, as the quality of the soil the plant was grown in also makes a difference and your ability to absorb the nutrients from the foods that you consume, but this a good way to have a general idea of whether you’re consuming enough nutrients to prevent illness and disease. If you are consuming enough, but you’re not feeling your best, then you may have a problem with your gut that needs to be addressed to optimize the absorption of the nutrients from your food. And certain nutrients like magnesium are best supplemented as well. I’ll talk about that in a later post.
5. Breathe deeply
Not getting enough sleep or having stress is one of the main reasons, aside from nutritional deficiencies, that people catch a cold or the flu. And while you should get at least 7-9 hours of sleep a night, and reduce your stress, those things are not always easy for busy professional and parents. So, one thing you can do is just to take breaks throughout your day to stop and do some deep diaphragmatic breathing (belly breathing), which can help to boost your immune system by saturating your body with oxygen. Check out the Wim Hof method to learn more. I suggest setting an alarm on your phone to go off each hour as a reminder to get up from your computer and do some stretching and deep breathing.
Bottom Line:
If you want to prevent a cold and the flu, focus on eating a diversified, whole foods, plant-focused diet to help your immune system function optimally. And follow these 5 recommendations:
- Eat G-BOMBS on a daily basis, or as often as possible – Greens, Berries & pomegranates, Onions & garlic, Mushrooms, Beans, and Seeds.
- Reduce sugar and alcohol consumption.
- Optimize your vitamin D through sun exposure and supplementation. I recommend this vitamin D supplement because it also contains K2 which you need to balance with vitamin D.
- Use a nutrient tracker to make sure you’re getting enough essential vitamins and minerals. I recommend cronometer.
- Breathe deeply – Take time throughout your day to pause, relax, and take some deep belly breathes, which will help to reduce stress, and boost your immune system function.
