How to boost your immunity — according to a nutritionist
Now, more than ever, it seems so many things are out of our control. The word ‘pandemic’ causes fear, panic and apprehension.
During these uncertain times it’s imperative we care for one another and share what knowledge we have, because all we have at the moment is… us.
by Rebecca Giorgilli
March 16, 2020
We reached out to Yoko Inoue and asked her how we can better protect ourselves and others.
Yoko is the founder of organic raw food and living food cafe, Shoku Iku, and author of vegan cookbook “Raw”. She studied the Macrobiotic lifestyle at the Kushi Institute in Japan, which inspired her to train as a holistic nutritionist.
Here’s what she had to say:
With the fear of Coronavirus that is going on at the moment building your immune system is crucial.
So little is known about this virus at this time and there is no way to provide any concrete information about how this virus can be controlled.
The most positive thing is this. Remember pathogens can more easily take up residence in a body that is immunocompromised.
Ways to boost immunity:
- Get plenty of sleep — Lack of sleep reduces the number of cytokines (a protein that can cause infections and inflammation) the body can make. Adapt good sleep hygiene by reducing blue light, meditation before sleep and not eating too late.
- Reduce stress — It is easier said than done, we know! Incorporate mindful practices such as yoga, meditation and Qi Quong. Taking adaptogenic herbs can help but, most importantly, look at your lifestyle to see how you can reduce stress triggers.
- Don’t overwork or over-commit — Overworking and over-committing can bring stress into our lives. Communicate with your workplace and ask for what you need.
- Don’t over-train — Too much physical training can deplete nutrients and recovery processes. Moderate exercise is still helpful.
- Avoid immune depletion by reducing or cutting out alcohol, caffeine, dairy, sugar and processed foods — These substances can affect your gut health, immune cells and adrenals.
- Take herbs and vitamins to support the immune system — These herbs include echinacea, garlic, graviola, astragalus, elderberry and more. Medicinal mushrooms especially chaga and reishi. Make sure you are including foods that are high in zinc, vitamin A, E, B6, C as well as vitamin D. Vitamin D is best observed through the sunshine. I have written a post on my website that promotes a strong immune system. You can find it here.
- Eat balanced plant-rich meals with anti-oxidants and fermented foods — Getting proper nutrients and antioxidants into your body is crucial when it comes to immunity. Don’t forget to add extra fermented foods, especially cultured vegetables which are proven to increase immunity.
- Step into the sun (at a reasonable amount before getting sunburnt) — Vitamin D and infrared from the sun is known to boost your immunity.
These all seem like common-sense, but it is how you strengthen your immune system. Consistent and regular protocols are the key an act as your natural immune boosters.
Yoko also has an immunity blend that you can find here.