You’ve popped vitamin c pills religiously, obsessively washed your hands, and eaten insane amounts of fruits and vegetables. Even though you’ve seen some improvements, you’re still getting sick all. the. time.
It’s the worst, isn’t it?
I totally get it though, because I used to get sick all the time too! And while I’ve got some specific steps I take regularly that have strengthened my immune system (these are shared in my new Immune Intensive Guide), I think we need to discuss why you’re getting sick so often in spite of all the healthy steps you’ve tried to take.
Let’s break it down:
Problem #1: Too Many Processed Foods, Not Enough Protein
Your gut is home to more than 70 percent of your immune system. It also contains trillions of microorganisms and over 1000 different species of bacteria that all communicate with the immune system – showing us that the gut and immune system are intricately connected.
An editorial published in BMJ on the role of gut microbiota in nutrition and health confirmed that processed foods alter your gut bacteria, which you can see will then also impair your immune response.
While you should avoid processed foods, you may want to increase your protein intake too, as studies have long shown that a deficiency in protein impairs immune function. Your immune system relies on protein to help fight off viruses and infections, if you don’t have enough protein then your immune system may suffer.
Nutrition Tip: Protein can come from many sources, such as meat, eggs, lentils, beans, and fish. Try to incorporate at least one form of protein with each meal or snack (i.e. eggs for breakfast, apple and nut butter for snack, salad with beans for lunch, veggies and hummus for snack, and lentil stew for dinner).
The Immune Intensive Guide contains a recipe book and optional 4-week meal plan to help take the guess work out of balancing your protein and eating for a healthy immune system.
Problem #2: Too Much Netflix, Not Enough Sleep
While I love a good Netflix binge (anyone else obsessed with Life in Pieces??), staying up until 1:00 AM isn’t going to support your immune system – meaning the sympathy train has left the building. Choo choo!
Sleep is super important to a healthy immune system because when you sleep your adrenaline and prostaglandin levels drop, which have both been shown to suppress immune function according to the Journal of Experimental Medicine. If you’re tired of being sick, get some much needed zzz’s.
Sleep Tip: Set an alarm on your phone for 30 minutes prior to bed. At this point, turn off all devices and begin a quiet bedtime routine to help improve the quality and length of sleep.
The Immune Intensive Guide includes a list of tips for bedtime routines, improving sleep quality, and beating insomnia.
Problem #3: Too Many Yes’s, Not Enough No’s!
Boundaries are super important for immune health, believe it or not. Your immune system acts as one of your lines of defenses against stress, and studies have shown that stress will illicit a response from the immune system.
When you do too much, or fail to take care of yourself through fun and rest, you will require many systems in your body, including your immune system, to step up and work towards homeostasis within the body.
NO is a healthy word, and should become a regular part of your vocabulary. Use boundaries are your new superpower and go get ’em tiger.
Lifestyle Tip: When someone asks you to do them a favour, never answer on the spot and always tell them you’ll get back to them. Take 24 hours to weigh the pros and cons and decide what is best for you. Get comfortable saying no!
The Immune Intensive Guide is complete with lifestyle tips that help make it easier to say no and put your health, and immune system, first. It’s important to work hard, but definitely play harder!
Don’t let your immune system suffer for things that are within your control. While I understand these are all things that are difficult to manage, it’s that very philosophy that has you seeking help for your immune system now, no?
If you’re just looking for a delicious immune-boosting recipe, you need to try this week’s salad. It’s so good my 8 year old son only wanted to eat it for dinner (and he did!).
But, if you’re ready to take the reigns of your health by strengthening your immune system and preventing sickness, then you need to jump on and grab a copy of my brand new Immune Intensive Guide.
