DEAR FRIENDS,
I’m sure many of you are feeling overwhelmed with the health and wellness information coming at us daily - through the news, social media, emails, etc.
I know I am! We hear daily (or many times a day) about how to wash our hands, maintain “social distance”, clean our counters and computer keyboards; what to eat and not to eat, when and where to exercise… the list goes on.
It is our hope to simplify some of the messages you are hearing and to Inspire you with helpful, encouraging thoughts and supportive information you can read, experience, and incorporate into your life. We want to help you live a vibrant and healthy lifestyle!
Along with all of the CDC recommendations, one of the most important things we can and should be doing right now is maintaining and strengthening our immune systems.
Many leaders in history have told us, “the best defense is a strong offense.” This definitely applies to our own bodies and how we will fight off pathogens, harmful bacteria, and viruses. Our immune systems consist of organs, tissues, and cells that work together to keep us healthy. From the bone marrow that produces white blood cells, to the lymphatic system that transports infection-fighting white blood cells throughout the body, to the lymphocytes that make antibodies and help destroy infected cells, the immune system is working around the clock to keep us healthy. We need to do all we can to develop a “strong offense”!
There are many ways to do this, including getting plenty of sleep (more), exercising (more), meditating (more), and eating healthy foods (more). I am passing along some ideas for some specific foods that will have a positive impact on our immune systems.
Practice “eating the rainbow.” When our foods are colorful, they contain important phytonutrients which have antioxidant and anti-inflammatory benefits. Antioxidants protect our bodies against free radicals that can damage DNA and other cell components, leading to disease. Free radicals are unstable atoms produced from eating an unhealthy diet (ie. sugar, refined carbohydrates, processed foods, excess alcohol), tobacco smoke, pesticides, air pollution, and sunlight. When we eat antioxidant foods, they stabilize free radicals and help stop the cell destruction. Examples of antioxidants include vitamins C and E, selenium, carotenoids (beta-carotene, lycopene, lutein), zeaxanthin, and other phytonutrients.
Eat a variety of foods: dark leafy greens, berries, carrots, oranges, kiwi, broccoli, beans and legumes, spices such as turmeric and cinnamon, nuts, whole grains, dark chocolate, green tea - to name just a few. See the American Heart Association’s guide to including a “rainbow” of foods in your diet. By eating a variety of colorful foods, you benefit from many of the thousands of phytonutrients and antioxidants that can help our immune systems.
GINGER
Ginger has been used in cooking and medicine since ancient times. Ginger contains antioxidants and other nutrients that may have antibacterial, anti-inflammatory, and antiviral benefits. In a 2013 study , fresh ginger was found to have antiviral properties that may help protect the respiratory system.
An easy way to incorporate ginger into your diet is to make fresh ginger tea. Simmer thinly sliced fresh ginger (you don’t have to peel it) in water for 5 minutes. Strain and serve plain, or with a lemon slice and/or honey.