Tis the Season to Boost Your Immune System
In a world where we want an immediate fix to all of our concerns, we need some patience to implement the necessary recommendations for increasing rest and fluids. This is the time to slow down to allow the body to recover. Adequate hydration will help thin mucus and soothe a sore throat. Try to drink large amounts of fluids such as water, soups/broths, and hot herbal teas (add some honey and lemon) to relieve symptoms.
Written by: Tracy Pritchard (MS, CNS, LDN)
The immune system is a very complex system of the human body that protects us from infection and susceptibility to colds, flu, and other illnesses caused by bacterial, parasitic, fungal, and viral infections, and certain diseases. It seems like some people are “under the weather” or more affected by the common cold than others – this may be due to genetic differences or underlying conditions that weaken the immune system. Those who experience recurrent infections likely have a weakened immune system, making illnesses difficult to overcome because of a repetitive cycle. The common cold can be caused by more than 200 different types of viruses. You may experience a variety of symptoms such as a cough, stuffy or runny nose, sore throat, headache, or a low-grade fever. ‘Tis the season for staying home from school or work to rest and recover.
Age is one (uncontrollable) factor that influences the immune system. Older people may experience a declining immune system as organs become less efficient, or due to common nutritional deficiencies often found in older adults. On the opposite end of aging, preschoolers have yet to build immunity to common colds and may get sick more than others. They are also in a crowded environment and likely do not have very good hygiene. Parents of preschoolers may also be getting sick more often because of these exposures. Once we have an active infection we all want to feel better and get back into action as soon as possible. Many infections are self-limiting, but keep in mind some can be life-threatening requiring medical care. Some symptoms associated with more serious infections may include but are not limited to fever, excessive swelling, and severe fatigue.
There are several factors that may depress the immune system including environmental toxins (smoke, air pollution), excess weight (inflammation), poor diet, lack of exercise and sleep, and chronic mental stress. While there is no magic bullet to immediately restore immune function, supporting good health with a comprehensive plan is the best way to support the immune system. This is something that can be done year-round, not just in the fall and winter when virus activity peaks. Optimal nutrition promotes optimal immune function. In addition, a lifestyle that includes physical activity, reducing stress, adequate sleep, and individualized nutritional supplementation can help keep the immune system in shape.
In a world where we want an immediate fix to all of our concerns, we need some patience to implement the necessary recommendations for increasing rest and fluids. This is the time to slow down to allow the body to recover. Adequate hydration will help thin mucus and soothe a sore throat. Try to drink large amounts of fluids such as water, soups/broths, and hot herbal teas (add some honey and lemon) to relieve symptoms.
When someone is sick they may crave foods such as sweets, fried foods, and ultra-processed foods. These are also typically the foods friends and family members provide in the name of “comfort foods”. These foods typically lack nutrients that are needed for a healthy immune system. In addition, elevated blood sugar from consuming too much sugar can stress the body and make the immune system work harder against infection. Too much may actually make symptoms worse by increasing inflammation, weakening the immune system, and interfering with absorption of vitamins that can fight germs.
Choosing nutrient-dense foods may help you recover and get back on track. Some of the most popular nutrients used for supporting the immune system include but are not limited to iron, vitamins A,C, D, E, and zinc. Below are listed some foods sources for these vitamins and minerals:
Iron: Meat, seafood, beans, nuts, spinach
Vitamin A: Oily fish, liver, cheese, butter, orange and red fruits and vegetables
Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, dark leafy greens tomatoes
Vitamin D: Fatty fish, egg yolks, fortified dairy (and sunshine!)
Vitamin E: Nuts and seeds
Zinc: Oysters, meat, poultry, beans, nuts
In addition, the microbiome plays a role in immune function. The microbes that are in our intestines are greatly influenced by our diet. Probiotic foods contain healthful bacteria while high-fiber foods serve as prebiotics that feed and maintain the colonies of healthy bacteria. Some examples of probiotic foods include yogurt, kefir, fermented vegetables, sauerkraut, tempeh, kombucha, kimchi, and miso. With so many varieties of yogurt in stores, be sure to choose one with live active cultures and low/no added sugar. Prebiotic foods include a variety of high-fiber options such as onions, garlic, and asparagus along with a variety of vegetables, fruits, beans/legumes, and whole grains.
There is no single food that is best for everyone when not feeling well. This can be due to a variety of reasons from personal preferences to allergies. The same can be said for supplements. While certain vitamins, minerals, and herbs are used to boost the immune system, those taking medication should talk to a healthcare provider before adding a new supplement since some may interact with medication. They can also help determine the best dose and duration based on your medical and health history.
For immune support recipes see the attached links:
(Once recipe is open click on insights to learn more about the health benefits of selected recipe.)
https://app.thatcleanlife.com/shares/dee82f0e-2159-441f-9163-4dfdd2cfe918
Plant-based Immune Support recipes:
https://app.thatcleanlife.com/shares/1272de93-e234-4aeb-9ea6-129c78b4addf
Check out the Immune Support Packet Options on our Online Dispensary (FullScript):
Taking Good Care of A-CHOO!
As I sit down to write this blog, someone down the hallway sneezes and there’s a round of “Bless you” that comes from open office doors. I chuckle to myself and think, “Tis the season.” It really ‘tis the season for all of the things. But, is taking care of yourself one of them? I might take a wild guess and say you are likely at the bottom of any must take care of lists, if even on it at all. So, here is your invitation to consider putting yourself not only on the list but on TOP of the list…
Written by: Jennifer Voorhaar, LCSW-C
As I sit down to write this blog, someone down the hallway sneezes and there’s a round of “Bless you” that comes from open office doors. I chuckle to myself and think, “Tis the season.” It really ‘tis the season for all of the things. But, is taking care of yourself one of them? I might take a wild guess and say you are likely at the bottom of any must take care of lists, if even on it at all. So, here is your invitation to consider putting yourself not only on the list but on TOP of the list.
Maybe you can consider “BLESS YOU” as that invitation:
Be present in all things. Mindfulness is vital for health and wellness. With so many things happening this time of year, we are often multi-tasking, checked out, or just not mentally and emotionally present. Give yourself permission to enjoy the moment, the meal, the people.
Love yourself. Take care of yourself in the same way you take care of those around you whom you love. Self care moments can be found even in the busyness of the holiday season.
Express yourself. Advocate for what you need. Speak up. Consider saying “no” to things that don’t serve you while opening up opportunities to say yes to those things that bring you joy!
Stay well. Germs are all around but we can combat them by the little things such as washing our hands, covering our coughs and sneezes, staying home if we are under the weather and resting when we need to rest.
Soups, stews, and chili are the season's best. Feed your mind, body and soul well. Whether it is with a bowl of warm goodness or a salad full of vegetables or some other whole food meal, feed your body to have the energy to enjoy this season and to stay well.
Yearly appointments are important. Whether it’s a flu vaccine, an annual physical, our yearly mammogram or some other annual appointment, be sure to schedule them and follow through for preventative health and wellness. The end of the year is a great time to look at the year ahead and put some notes on the calendar to be sure those appointments aren’t forgotten.
Outsource when needed. Ask for help. Delegate. Nowhere does it say that you have to do all of the things. So, who can help wrap presents? Who can bring a dish to a family gathering? Who can help run errands? Ask. Delegate and then… accept the help!
Understand what you need for the weeks and months ahead. Sit down and journal about how you want things to look and feel. Consider action steps to take in order to experience the holidays in that way.
A Balanced Approach to Holiday Treats
If you love the idea of celebrating holidays with food, Halloween is a great time to practice your creative skills! With the latest trend of charcuterie boards, you can use this concept for a CharBOOterie board with cheeses, meats, dried fruits, nuts, olives, and chocolates. If you are looking to get festive with your dinner menu, try incorporating some fall foods and flavors such as pumpkin, apples, or winter squash into your menu. Experimenting with fall herbs and spices such as cinnamon, cumin, or ginger is another way to embrace the season. You can enjoy a healthy balanced meal and add some fun snacks and appetizers as well. You may enjoy finding some new traditions this season such as Halloween-themed recipes you can make with the whole family. Check out the link for some mini mummy pizzas, bat energy bites, or spiderweb guacamole!
Written by: Tracy Pritchard (MS, CNS, LDN)
We know that foods is an important part of many holiday traditions. Halloween is fast approaching and the stores are stocked with all kinds of candy. In addition to the tailgate parties or spreads associated with both college football or the NFL, we are entering a season of parties and celebrations that are intimately associated with foods such as cookies, candy, party platters, and alcohol: Halloween, Thanksgiving and Christmas. Instead of worrying about the next several months, try to manage one holiday at a time and consider some new traditions.
Since holiday activities are a great way to have fun and catch up with friends are family, consider some tips to kick off the season. Halloween is for those of all ages and those fun-size candies seems to be everywhere, including work. If you know you are likely to eat several throughout the day, instead of putting the wrappers in the trash, keep them visible so you don’t lose track of how many you consumed. If you know that you will have a hard time limiting these extra goodies, be intentional about choosing the one(s) that you truly love and pass on the ones you aren’t really interested in. When planning and preparing for the work week, try to bring extra snacks with you that are aligned with your health goals. This could be some whole fruit, trail mix, or popcorn. Keep in mind that you are probably not the only one trying to make or stick to healthy changes – consider finding some coworkers who want to find (or share) healthier options. This is also a great opportunity to get others involved in a challenge to drink more water or to get more physically active by setting some step or mileage goals. The holidays are entering at the same time that it is getting darker out earlier and the weather is getting cooler. People are likely not spending as much time outside and would welcome the opportunity to incorporate healthy habits at work.
If you love the idea of celebrating holidays with food, Halloween is a great time to practice your creative skills! With the latest trend of charcuterie boards, you can use this concepts for a CharBOOterie board with cheeses, meats, dried fruits, nuts, olives, and chocolates. If you are looking to get festive with your dinner menu, try incorporating some fall foods and flavors such as pumpkin, apples, or winter squash into your menu. Experimenting with fall herbs and spices such as cinnamon, cumin, or ginger is another way to embrace the season. You can enjoy a healthy balanced meal and add some fun snacks and appetizers as well. You may enjoy finding some new traditions this season such as Halloween-themed recipes you can make with the whole family. Check out the link for a variety of fun recipes including mini mummy pizzas, bat energy bites, or spiderweb guacamole!
You may not be someone who likes to participate in trick-or-treating and that is ok. This may be a good opportunity to meet friends out for dinner and establish your own traditions.
For those participating in trick-or-treating:
Healthier Treats
Instead of mindless grabbing a huge bag of candy, consider healthier treats or offer alternatives to the traditional bite-sized treats. This may include packages of dried fruit, pretzels, trail mix, individual applesauce containers or squeeze pouches, or other small snack items. Ok, ok, if you believe that Halloween treats MUST be a certain type of candy, perhaps do not stock up on personal favorites in case there are leftovers you will be less tempted to keep (and eat) them all!
Other Treats
Some people may want to consider non-food options. Aside from less sugar, this also allows those with food allergies to have a little fun. Think about items that you may find in a birthday party goodie bag. Some ideas may include stickers, spider rings, temporary tattoos, pencils, fun erasers, glow sticks, or small toys.
Halloween Dinner
Be sure to make time to eat a balanced meal before heading out. Going out hungry is more likely to lead to snacking on treats in-between houses and overindulging at the end of the night.
Before and After the Haul
Have plan prior to Halloween night when everyone is very excited. This is a great time to talk to kids about moderation and making healthy choices. Let them know beforehand what the expectation is on how much they may take at each house and how much they will be allowed to keep and eat. One option is to allow them to keep enough to have a piece or two each day for a week or two until they are no longer excited about it. Try to pair the candy with a healthy snack such as a whole fruit or veggies. If there is just too much candy, most kids won’t be upset about giving up on their (hard earned) candy if you offer to trade for a fun activity like going to a movie or to a trampoline park. If you prefer to repurpose the candy, you may want to save it to fill a pinata at the next birthday party, use in a project, or save what you can to help decorate a gingerbread house. If you would like to donate the candy, you can donate to a homeless shelter or to care packages that are sent to troops overseas – sometimes a familiar treat can be comforting around the holidays. Many dental offices participate in a Halloween buy back program where you can trade in your candy for incentives like coupons, toys or other prizes. Depending on their age, let kids help decide what to do with all of the extra candy.
Tap here to check out our featured recipe: Curried Butternut Squash Soup from Rebecca Katz Kitchen