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As we welcome November, a time of shifting weather, activities and schedules, it is a great time to assess and support your immune health to keep you healthy during the season commonly known as “cold and flu season”. If you partake in the Fall and Winter holidays , it usually begins with Halloween, a day known for it’s sugar filled candy, followed by other holidays full of heavy foods and more refined sugar. It’s no wonder people tend to get sick during this time of year, especially when many people do not spend much time outdoors, which is a natural immune booster.
There are various ways to support and enhance the health of the immune system, and I’ll share 5 foods that you can incorporate to your routine to begin supporting yourself during this season.
- Garlic – A good source of Vitamin C, selenium, calcium and potassium that is a natural antibiotic, and is also antiviral and antifungal to help your body fight off infection. It is a powerful food that has many health benefits and when consumed regularly may reduce the risk of certain cancers and heart disease.
- Leafy Greens such as spinach, kale, arugula, collard greens or swiss chard – Leafy greens are an incredible superfood that are packed full of antioxidants, contain cleansing and detoxifying properties, Vitamin C, A, E & K, calcium, potassium and iron. They can be incorporated into most meals – soups, stir frys, salads, sandwiches, smoothies, and even breads.
- Ginger root – Ginger is a natural anti-inflammatory that not only supports the immune system, but can help joint mobility, support digestion and reduce swelling in the body. Keeping inflammation down is a key to a healthy immune system, and ginger can help you do this. Make a nice ginger root tea (comment and I’ll send you my recipe!) or add ginger to your smoothies, stir frys or soups.
- Lemons – Lemons are high in Vitamin C and also contain cleansing and detoxifying properties which can reduce free radical cell damage. Warm lemon water is a great way to start the day in the colder months, nourishing digestion, your lymphatic system, and providing energy. Add lemon to your ginger tea with a touch of honey for added benefit!
- Nuts and seeds – Pumpkin seeds, cashews, hemp seeds, pine nuts, pecans and chia seeds are a few options that contain zinc which plays an important role in supporting the immune system. They also contain a variety of other health supporting nutrients. Nuts and seeds make a great addition to your snacks or meals – add to oatmeal, sauté’d veggies like brussels sprouts, yogurt, (healthy) cookies or baked goods, salads or fruit bowl.
If you’d like to dive deeper into supporting your immune system with foods and other natural remedies, check out my pre-recorded virtual seminar and I’m offering a special rate for the month of November 2023!
Foods & Remedies to Support the Immune System: In this 60 minute virtual seminar, learn ways to naturally create and maintain a strong immune system to decrease your chances of getting sick during cold and flu season or while traveling. Use foods and self-care to help you minimize symptoms, heal faster and support yourself with natural remedies if you do get sick.
Wishing you a happy and healthy Fall and Winter season!