How Nutrition Can Boost Your Immune System

Are we through cold and flu season yet? Wave one hits when kids went back to school, and I used to fear that wave two would pounce right before a fun vacation or event.  

There’s truth to the meme that reads:” Only in the U.S. do we kick off with a candy holiday, roll into a pie holiday 🥧, chase it with a cookie & candy extravaganza 🍪🍭, and wrap it up with a boozy blowout 🍾. And y’all wonder why everyone’s sick, calling it ‘F-L-U season.’

As a functional dietitian, my mission is to empower you to support your “terrain” (internal milieu) through a holistic and personalized dietary approach.  Here are key strategies and food ideas to optimize your immune health:

DON’T “tox” 

• Reduce Added Sugars: Excess sugar can contribute to inflammation and suppress immune function. Focus on whole foods and natural sources of sweetness, such as fruits, while minimizing processed sugars found in snacks, desserts, and sugary beverages.

• Limit Alcohol Intake: Excessive alcohol can impair your immune response. If you choose to drink, do so in moderation—up to one drink per day for women and two for men. Opt for lower-sugar options, like dry wines or spirits mixed with soda water. 

DETOX

• Dry brushing: Stimulates the lymphatic system and promotes circulation.
• Epsom salt baths: Help relax muscles and draw out toxins through the skin.
• Sauna sessions: (ideally, infrared) and exercise to sweat out the toxins.

• Lymphatic massage – This specialized massage technique stimulates the lymphatic system, helping to reduce swelling, improve circulation, and promote the elimination of toxins. ++
• Oil Pulling – Swishing oil (like coconut or sesame oil) in your mouth for 10-20 minutes may help draw out toxins, reduce harmful bacteria, and promote oral health.
• Herbal Teas such as dandelion root, nettle, or milk thistle can support liver function and promote detoxification through their natural diuretic and antioxidant properties.
• Intermittent fasting can give the digestive system a break, allowing the body to focus on repair and detoxification processes.

 

NOURISH

• Prioritize Whole Foods: Focus on a diet rich in whole, minimally processed foods. Include a variety of colorful fruits and vegetables (antioxidants!), whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that nourish your immune system.

• Incorporate Immune-Boosting Nutrients:

• Vitamin C: Citrus fruits (oranges, grapefruits), berries (strawberries, blueberries), bell peppers, kiwi, and broccoli.
• Zinc: grass-fed beef, oysters, pumpkin seeds, chickpeas, lentils, beans, and whole grains.
• Vitamin D: Fatty fish (salmon, mackerel), dairy products, sunbathed mushrooms (seriously, let your mushrooms sunbathe before eating them), and egg yolks.
• Probiotics: plain yogurt or kefir, sauerkraut, kimchi, curtido, miso, and low sugar kombucha to support gut health.

Emphasize GUT HEALTH 

The gut plays a crucial role in immune function. A balanced gut microbiome enhances your body’s ability to fight infections.

• Eat a Diverse Diet: Incorporate a wide variety of plant-based foods, such as legumes, nuts, seeds, fruits, and vegetables, to promote microbial diversity.
• Stay Hydrated: Water is essential for digestion and nutrient absorption. Aim for at least 8-10 glasses of water daily. Herbal teas like ginger, peppermint, or echinacea can also be beneficial

SUPPLEMENT

While a nutrient-rich diet is foundational, some individuals may benefit from targeted supplementation. This can be particularly important for nutrients like vitamin D, omega-3 fatty acids, and probiotics. Our dietitian nutritionists would love to share which herbs and supplements we have in our medicine cabinets to support our immune systems.