-807 Ways to Optimize your Immune System Function & Defend Against Viruses

 

 

If you’re worried about Coronavirus, simply wearing a mask and gloves, and washing your hands frequently and not touching your face, are not the only, or even the most effective preventive measures you should be taking.

 

For sure, keep washing your hands – this is always important! But ALSO make sure you’re focusing on doing things to support your immune system so it can do its job effectively.

 

The army, that is our immune system, is always on the lookout for a cell that is mis-behaving.

Mis-behaving cells might be: a cancer cell, a virus, bad bacteria, a toxin, or anything that gets into the system that is foreign.

 

And when it comes to protecting ourselves from viruses we especially need to focus on supporting the production of our natural killer (NK) cells.

 

Natural killer cells are the cells in our innate immune system that destroy other cells that have been infected by VIRUSES or cancerous cells

 

Here’s how to support the production of natural killer cells, and our overall immune function:

 

1. Don’t smoke

because it seriously decreases really bad for NK cell production

 

2. Exercise regularly

because it’s the one practice most supported by research for really supporting NK cell production. Just move your body any way you can!

 

3. Focus on optimal nutrition

as the immune system (among all the body’s systems) responds most sensitively to subtle changes in our nutritional status.

 

Did you know that we literally make 2,000 immune cells every minute?

 

And the better our nutrition, the better we’re able to make those immune cells.

 

A diet low in processed foods and sugar, and high in plant-based whole foods I related to a healthier immune system. Enjoy a wide variety of fruits and vegetables and choose organic as much as possible.

 

Key immune supportive nutrients include:

• Essential fatty acids (omega 3s)
• Folate
• Iron
• Protein
• Selenium (Brazil nuts are a great source of this; eat just 2 a day)
• Vitamins A, B6, C, E, D (Note: To get Vitamin D get direct sunlight on your body for at least 15 minutes a day, or use a high quality supplement. I recommend this Vitamin D supplement)
• Magnesium (Vitamin D can’t be metabolized without sufficient magnesium, and at least 50% of Americans are deficient in Magnesium)
• Zinc (good to supplement with if you start to feel sick; I use this one)
• Curcumin (the main active ingredient in turmeric) + black pepper to get maximum benefit from it, as piperine enhances curcumin absorption in the body by up to 2,000% (with just 1/20 tsp or more of black pepper)
• Rosemary
• Oregano
• Cardamom (which is a champion in boosting NK cells)
• Antioxidants (berries are a champion in boosting NK cells!)
• And of course, pre- and probiotics to support a healthy microbiome. This means eating fermented foods and a variety of different fiber-rich vegetables. 70-80% of our immune system resides in our gut, which is where the majority of our microbiome is. By consuming probiotic and prebiotic foods, you can stimulate the digestion of nutrients that support your immune system.

 

** Nutrients can (and SHOULD) come from food as much as possible.

 

To learn which foods are best to eat daily to support optimal immune function check of my other blog post where I talk about G-BOMBS. MUSHROOMS are one of these foods that are especially effective for fighting off viruses because they enhance natural killer cell function.

 

However, if you know you’re deficient, or you feel you’re not eating enough of the foods that will give you these nutrients, then be sure to choose a high quality supplement. I recently watched part of the online summit, Supplements Revealed, and it emphasized not only that you might be wasting money on cheap supplements, but they can actually be harmful. So that’s why I only use, and only recommend ones that I know are from a reputable company. Such as Thorne Research which makes the Vitamin D supplement I recommend. Other companies I recommend include:

4. Get enough sleep.

Well-rested people are less likely to catch an illness. For most this means 7-9 hours a night, but also make sure you aren’t staying up too late as the best sleep we get is between 10pm and 2am.

 

5. Make sure you’re pooping daily. 

Constipation (not pooping daily with ease), will increase the body’s load of toxins, and that also can impair immune system function. Gradually increasing your consumption of fiber rich plant foods will help, esp. flax and chia seeds.

 

6. Keep your blood sugar balanced. 

Blood sugar and insulin production can also impair the body’s immune function. And in general, sugar and processed foods impair immune system function so again, be sure to focus on eating whole unprocessed foods, esp. lots of fiber-rich fruits and vegetables.

 

7. Practice DEEP BREATHING

This will help both reduce stress and support your lymph flow.

 

Stress hormones suppress your immune system. And deep breathing is one of the easiest and fastest ways to quickly reduce stress.

 

Also, the health of our lymphatic system is closely related to the health of our immune system. It’s the place where immune cells are born!

 

The lymph removes the waste, debris, and disease components such as viruses, bacteria and toxic matter.

 

In general (meaning for all of us), and particularly for people with viruses, infection, cancer, inflammation and some autoimmune conditions like rheumatoid arthritis – it’s important to keep the lymph flowing.

 

There are 4 easy ways to assist your body with lymphatic drainage:

• Deep breathing
• Rebounding
• Massage and movement
• The topical application of castor oil

 

DEEP BREATHING is probably the easiest and most effective of these 4 practices for optimizing your immune function! The pressure variance with the lung expansion and contraction moves the lymph and also helps to open the ducts to allow the lymph to re-enter the bloodstream at the base of the neck.

 

Deep, slow diaphragmatic breathing for 10 minutes a day will oxygenate blood and also circulate the lymph throughout the entire body.

 

If you’re able to do deep breathing 10 times, 3 times a day (morning, evening and before bed) you’ll notice a huge difference in your energy, your clarity and your ability to ward off illnesses.

 

My instructor, Andrea Nakayama, recommends this ratio of breathing:

• Breath in for 1 count
• Hold for 4 counts
• Breath out for 2 counts
• Go ahead and do that now.

 

Personally, I practice Dr. Weil’s 4-7-8 breathing technique (but it should only be done for 5 breathes at a time).

• Breath in for 4 count (through your nose)
• Hold for 7 count
• Breath out for 8 count(though you mouth)

 

And if you want to challenge yourself, for maximum benefit, try the Wim Hof method, with this guided video.

 

Or, if you want an easier option, simply blow bubbles. For anyone who has a hard time breathing, blowing bubbles is recommended instead (which would be a great activity with kids!). Blowing bubbles for just a few minutes a day can be very beneficial in aiding lymphatic flow.

 

 

If you have cold or flu-like symptoms and you want to know if its coronavirus, read this article from Parsley Health.

 

 

Photo by Anna Shvets from Pexels

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plate?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them. This means more steady energy, and more food to nourish your healthy gut bacteria which in turn will boost your immune function.

Why Eat More Root Veggies?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs. As the weather gets cooler, eating more cooked vegetables is a good idea for generating body heat, and roasted root veggies is a great option as it’s also good to eat what’s in season!

Which root vegetables do you eat most?

If you’re like most of the world, it’s carrots and potatoes.

However, remember that variety is key to a healthy diet. Here are a few others to explore:

• Beets contain an abundance of antioxidants and are highly detoxifying. They are also a great brain food.
• Jerusalem Artichokes (aka sunchokes), which I was first introduced to here in Kurdistan Iraq, are high in inulin and oligofructose, which are types of fiber that act as potent prebiotics, or food for probiotics, which are the good bacteria in your gut. Inulin is a soluble fiber that also helps to balance your blood sugar.
• Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America. This is also an excellent source of prebiotic fiber, which promote the growth of the types of bacteria that can lower your risk of chronic diseases and aid in weight loss.
• Burdock is considered a powerful blood purifier. This long, thin veggie is a staple in Asian and health food stores. This was one of my favorite vegetables while living in Japan.
• Celeriac, also known as celery root, is rich in fiber and with a respectable amount of antioxidants. Try adding some to the pot next time you’re making mashed potatoes.
• Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
• Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They’ve also got plenty of fiber, vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
• Radish is an excellent source of vitamin C. It’s also rich in calcium, molybdenum, and folic acid.
• Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin C, phytonutrients, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Serves 4 to 6

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in other favorites, like squash)
extra virgin olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-sized cubes.

Place in a large baking dish with sides.

Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
Sprinkle with salt, pepper and herbs.

Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

For a quick complete meal, serve the roasted veggies with a whole grain and protein of choice (I choose beans or tempeh) and drizzle with serve with some tahini sauce, which you can whip up quickly with 1/2 cup tahini, 2 Tbsp olive oil, juice of 1/2 lemon, and 1/2 tsp of salt (if tahini is unsalted).

Check out this recipe for a roasted sunchoke and barley bowl which includes a recipe for a delicous zaatar tahini sauce. You could make this with any type of roasted veggies and whole grain.

 

GET EVEN HEALTHIER!

Would you like to learn how to choose and cook more nutritious foods like root vegetables? Would you like help being as healthy as you can? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary (free!) strategy session with me today—or pass this offer on to someone you care about! Message me via my Contact Me page. 

 

Thanks to much of what we hear in the media, detoxing has earned a reputation for being unhealthy and even unsafe. When you hear the word “detox,” do you immediately think of all-liquid diets, expensive supplements and short-term deprivation for short-term gains?

 

The truth is, a detox doesn’t have to involve any of the above—and if you detox in a healthy, supportive manner, you can achieve lasting results in weight loss, energy gain and overall health.

 

The following are four myths you may have heard about detoxing. Understandably, these myths may cause you to be hesitant to try a detox.

Keep reading to find out the truth behind these myths and why detoxing might be just what your body is craving.

 

 

Myth # 1: You won’t enjoy anything you’re eating while on a detox.

 

While you might have to eliminate certain foods that you enjoy, detoxing isn’t all about eating lettuce with a drizzle of olive oil. There are many delicious recipes that can be prepared using healthy ingredients that not only taste amazing, but nourish and detox your body.

 

The best part is, many of them don’t involve any fancy ingredients and can be prepared even by a cooking novice.

 

Myth #2:  You’ll constantly be hungry while detoxing.

 

While you might end up consuming fewer calories while following a detox, you shouldn’t feel deprived or hungry. Going on an extremely low-calorie diet can actually disrupt your hormones and metabolism, making your body less efficient in the long run.

 

Everyone’s caloric needs are different, so a detox should never dictate how many calories you consume. By consuming whole foods that provide you with the right nutrients, you help detox your body while feeling satisfied.

 

Myth #3:  You need to do an all-liquid detox to remove toxins from your body.

Liquid-only detoxes have had more than their fair share of popularity. These types of detoxes can backfire: people often go back to their old habits as soon as the detox end and gain the weight backor see their energy plummet again. An effective detox will focus more on the reduction of toxins and include a variety of whole foods to help nourish your body and produce long-term results.

 

Myth #4: Detoxes are just a way for people to make money on expensive supplements.

Supplements involved in a detox should be just that, a supplementary part of the program, not the primary source of your nutrition.  While on a detox, you get most of your vitamins and minerals from whole-food sources.

Supplements may be recommended to help your body make the most of the nutrients it receives from these foods.  For example, by including probiotics in your diet, you help your body produce vitamins, absorb minerals and remove toxins from the body.

 

Aside from the benefits discussed above, detoxing is an incredibly effective way to identify if you have any food sensitivities, balance your hormones, and establish healthy habits for the long term.

 

I’ve heard stories from detox participants who not only have lost weight and kept it off, but who have also seen their energy level skyrocket, their skin clear up and even their allergies disappear.

 

Are you ready to discover the benefits of healthy detoxing for yourself?

Click here to learn more about my upcoming 7-Day Fall Detox Cleanse. It starts on November 10th. Register by November 3rd to save $50.

 

What questions or concerns do you have about doing a detox?

Email me at larissa@larissapopp.com. I read every email that comes into my inbox and I promise to email you back personally.

Many people are eating seemingly healthy foods, exercising, and still facing health issues that they can’t figure out.

Like why their skin is a mess, or why their joints hurt, why they’re tired all the time, or why they have digestive distress.

One of the missing pieces to the puzzle that many overlook – often because they don’t even know it could be connected — is chemicals.

Chemicals we are exposed to in our everyday lives.

There are roughly 80,000 known toxins that we are exposed to on a daily basis, just within our homes.

However, it is extremely important that we address these seemingly insignificant daily exposures to toxins in our daily lives.

But what to do about it?

Should you do a detox? How often? How do you do a detox anyways?

Detoxing can be a confusing subject.

I know it confused me for a long time with so many different detox protocols out there.

It wasn’t until I heard environmental toxins expert, Lara Adler, speak about the 5 steps to detoxing that something really important clicked.

She shared the 5 steps to detoxing, as follows:

Step 1. Reduce toxic exposure

Step 2. Reduce toxic exposure

Step 3. Reduce toxic exposure

Steps 4 and 5. Follow a detox protocol for cleansing the body, and take specific supplements to support your body’s ability to flush out toxins.

The point is that if you do steps 4 and 5, without reducing your toxic burden, you’ll need to be undertaking a detox protocol much more often!

It’s true that we cannot completely eliminate our exposure to toxins, but there are many small and simple changes that we can make to significantly reduce our toxic burden.

It’s also true that our body has detoxification processes to flush out those toxins naturally. However, over time our liver and other detox support organs start to become less efficient because we’ve been overworking them.

The goal is to focus on the small, proactive things you can do to gradually decrease your toxic load.

Bottom Line:

Shifting to toxin-free foods, personal care products and household cleaners is one of the most important things you can do for your health.

And luckily, the Environmental Working Group (EWG) makes it very easy to do this.

 

Your Action Step:

If you don’t already use this amazing free resource, definitely check out the EWG’s Skin Deep database here (or download the app). Then look up a few of the personal care or cleaning products that you use every day to check their toxicity score. If you find some with a high score, choose at least one product that you’ll swap out for a safer brand. For example, body soap is a great place to start because there are so many wonderful handmade soaps being sold these days with natural fragrance from essential oils (which not only means a lesser toxic burden, but also you’ll be getting added benefits from those essential oils).