Immunity immunity immunity
It’s all everyone and anyone is talking about lately. It is filling our timelines and minds, but what can we do about it? Fortunately, giving your body the fighting power it needs can be simple. We’ve put together 7 ways to support your immune system so you don’t have to think about it:
Keep Stress at Bay
I know, you’re very busy and important, but those early spins, jam packed days and late night Aperols are burning through precious micro-nutrients. The stress hormone, cortisol, causes us to burn through immune boosting micronutrients. This in turn means your performance slips, putting you under more pressure, increasing your stress, burning more nutrients in a vicious cycle. A little self-care goes a long way.
¼ of a Teaspoon of Turmeric a Day Keeps the Doctor Away
Turmeric contains Curcumin – a super powerful antioxidant that is known for its anti-inflammatory. By helping reduce low level systemic inflammation, turmeric enables your body to fight back against intruders; it has even been shown to have cancer fighting properties. A little goes a long way, but only in the right context – to unlock the benefits we need to have a little black pepper with it – which is why there’s a pinch in our Banana & Turmeric plantshake. We’ve always got your back!
The Daily Dozen – Medicinal Plants
In his book “How Not To Die” Dr. Michael Greger applauds the medicinal power of certain plants. He specifically recommends “a quarter teaspoon of the spice turmeric a day, a tablespoon of ground flax seeds, berries every day, greens every day.”
Frankly, it’s worth a shot. You’ll find flaxseeds and an array of greens in plantshakes to help you top up on these powerful plants. A quick, easy way of adding those important micronutrients into our diets so you can drop the “I don’t have time” excuse.
Staying hydrated is essential to support a healthy immune system, in fact – I’ll let you in on a secret – I think water is the most powerful single substance we can consume.
We recommend drinking at least 2l of water a day, of which, drink 500ml first thing in the morning. We have two large mugs of warm water with a slice of lemon before anything else – especially before caffeine. Hydrate before you caffeinate!
Power of the Plants
Nutrition is a lot more complex than macros and calories in vs calories out. We need a huge variety of micronutrients and phytochemicals. Fortunately, eating a largely whole food plant based diet is an easy way to get most of them.
We’re not saying you need to go vegan (although props if you have) but try to fill most of your plate with fruit and veg that you prepped from scratch and limit the processed stuff.
I’ll C you Later
We all know we should reach for Vitamin C when we’re getting a cold. The most effective way of using vitamin C is to actually increase your intake before you show symptoms of falling ill.
While supplements can be handy, our bodies didn’t evolve to metabolise pure vitamin C. Its much more ‘bioavailable’ when it comes from a food source – meaning we can absorb it more efficiently. Some surprisingly rich sources include Kiwi, Strawberry and greens like Kale and Broccoli. Try a plantshake or a morning smoothie to load up!
Look after your gut
If you haven’t got a healthy microbiome you are leaving yourself open to all manners of problems. 70% of your immune system is in your gut.
If the bacteria which make up your microbiome aren’t balanced and healthy then you’re going to be stuck with a surplus of bad bacteria which can’t assist you in making those important antibodies. There are a few ways you can ensure that you keep your tummy bacteria healthy. We think the simplest ways are to:
- Add more whole foods into your diet, diversity is queen for gut health.
- For fruit & veg, choose frozen or freeze dried. These contain the most gut friendly phytochemicals.
- Prebiotic fibre. This is found in the leafy green goodness and the root veg and the humble banana.
So there we have it, when it comes to immunity, our mantra is truer than ever: the more plants you eat, the better you feel.
Fill yourself with the good stuff, and you’ll give yourself the best chance to thrive. What are your favourite ways to support your immunity? How do you like to pack in more plants? Any tips we missed? We’d love to hear in the comments below!