Tools to Help You Support Your Immune System
Tools to Help You Support Your Immune System
If you've been experiencing stress and uncertainty recently around everything that's happening in the world, I don't want you to feel like you have to go through it alone. We’re all in this together, and while it might feel like life is really up in the air and very challenging there are some practical tips to help you navigate through these times and some steps that we can all take to support our bodies, our immune systems, and our mental & emotional health.
I've been working with clients and teaching this information for many years, and I feel very called to take the knowledge that I have and give you the tools to help you feel empowered and supported! A word that I keep hearing recently is “uncertainty”. I think we’re all feeling that, and we’re all trying to make our way through this uncertain time, but please know that I’m here to guide you and give you the tools to navigate through this.
THE 4 KEY PIECES FOR SUPPORTING YOUR IMMUNE SYSTEM
When it comes to supporting the immune system, there are four major pieces to think about no matter the novel virus, bacteria or pathogen present. And they're things you've heard before - nutrition, sleep, stress and movement. Although it’s tempting to look for the magic bullet, there is no one single thing that’s going to create a robust and healthy immune system. Instead, try to look at the big picture here and how all of these pieces are working together for you. How is our digestive system functioning? How is our hormone system functioning? How is our immune system functioning and can we optimize the function of our body by using these foundational tools?
1. NUTRITION
As a collective, we are putting so many external precautions into place that are super important right now, but we also want to be sure we’re supporting our internal systems to be resilient against anything we might encounter. Are you looking at the very basics, and really paying attention to what you’re putting in your body? Are you eating good nutrient-dense foods like fruits and veggies, quality proteins and good fats? Are you avoiding sugar and overly processed foods that are going to dampen the immune system? You might be surprised to know that refined sugar actually suppresses the immune function by suppressing the white blood cells. The production of white blood cells and white blood cells actually shrinks in response to the exposure of white sugar which is fascinating! This helps us to understand how what we put in our body really does have a profound effect on our ability to be resilient to disease.
I always recommend getting as many of your nutrients as you can from food sources, but you can also consider supplementing for any deficiencies you may have. Just be sure before taking any supplement that you check in with your practitioner for guidance on the right dosage for you!
A few key vitamins and nutrients that can help support a healthy immune system:
Vitamin A: This can help to protect against infections, increase white blood cell production and support T cell function.
Good sources: Sunlight, liver, grass-fed butter, fatty fish, egg yolks, fermented cod liver oil.
Vitamin D: Adequate Vitamin D helps decrease the severity of autoimmunity and enables monocytes to kill more viruses. It also activates T-cells so vitamin D is critical in overall immune support.
Good sources: Sunlight, liver, grass-fed butter, fatty fish, eggs, fermented cod liver oil.
Vitamin C: This is also great for supporting the immune system and it’s antiviral, antibacterial, a natural antihistamine and boosts antibody production.
Good sources: Camu Camu, goji betters, Incan berries, papaya, red bell peppers, strawberries, and oranges.
Minerals: Both Zinc and Selenium are both really awesome for boosting immunity and play important factors in supporting the immune system.
Good sources: Liver, organ meats, grass-fed beef, oysters, scallops, lamb, oats, sesame seeds, pumpkin seeds, brazil nuts.
Herbs: Another option is to include herbs and adaptogens to help support healthy immune system function, but again, check with a health practitioner to make sure they’re right for you.
Good sources: Elderberry, garlic, echinacea, turmeric, and even mushrooms like shiitake, reishi, chaga, cordyceps, etc.
2. SLEEP
Sleep is one of the biggest mediators in supporting a healthy immune system! A study published in the Archives of Internal Medicine demonstrated that getting less sleep can substantially increase the chances of catching a cold [1]. Sleep might feel really elusive or might come really easy to you, but prioritizing good sleep is not to be overlooked when supporting a healthy immune system and body!
3. STRESS
Stress activates our fight or flight and secretes cortisol which affects our immune function so in times like this when we’re facing challenges and really feeling all the uncertainty it’s useful to have some tools in place that you can use to manage your stress. Being able to move through these times with more grace and ease is not only going to help our mental state, but it's actually going to help our physical body and help our physical immune system to be more resilient.
Meditation: Maybe for you this is a breathing exercise or a guided meditation that helps you relax. It can also be simply putting your hand on your heart and deciding how you want to feel that day.
4-7-8 Breathing is one of my favorite, go-to techniques to drop into the parasympathetic “rest and digest” nervous system. Learn how to do it here >>
Surrender: The idea of surrender is something that really helps us to let go of some of this need for control that we feel when we’re dealing with the unknown. I personally speak out loud what I want to surrender or let go of, or write it down “I surrender…..” in my journal. This is my favorite meditation from Sara Blondin about Surrender.
4. MOVEMENT
Movement has wonderful anti-inflammatory and immune-supportive benefits! We don’t have to run long distances or do intense workout classes, however, to get these benefits. Getting outside for a walk around the block, doing some exercises at home, or heading to an exercise class are wonderful ways to move.
These are the four main pillars of supporting the immune system, and they never change. Check in and see where you're at those pieces right now and know that there is so much that we can do to support ourselves through this! You have the tools, and being able to incorporate them in our lives in a way that feels good and sustainable and having this knowledge is the most important piece for long-term immune support.
If you need more support during this time I’m here to help you! Through 1:1 coaching we go into all of these piece (and more!) step by step and we really figure out how to support your body systems and put things into place so that we create this really thick, resilient baseline for you. The goal is that you know how to take care of yourself, no matter what, through any virus, through any bacteria, through any really stressful period of time. We. Have. The Power. Know that I'm here to support you, and I know that we will move through this together.
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If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
