Quick tips to keep your immune system strong!

Now more than ever we need to keep our immune systems strong. What people don’t realise that bugs such as microbes, viruses and bacteria are around us constantly. In fact, they are on every inch of our skin.  There are good bugs and bad bugs. The good bugs are the ones in our gut which keep our immune systems strong because they are the ones that fight off the bad bugs. 

What we want to do is keep our immune system strong so that if we ever encounter the virus or other bad bugs, our immune system is better prepared to fight them off. 

Below are my tips and methods that BOOST your immune system!

The food we eat is very important for immune health since our immune system starts in the gut. 

Eat loads of fruit and veggies, particularly green lady veggies that are packed with antioxidants.  Eat good quality proteins from sources where the animals are free to roam, such as eggs from pasture-raised chickens, wild-caught salmon and grass-fed meats. 

Drink loads of fresh filtered water. Personally I don’t agree with bottled water because no one knows how long the water has been sitting around in the plastic bottles and if it’s been exposed to sunlight where the BPA can leak into the water. Purchase a good filter to install at your house and aim to drink up to a gallon a day. 

Sleep is where our bodies recharge and heal. This where your body releases most of the human Growth Hormone for healing and repair. If you skimp on sleep then your entire system suffers because it hasn't been recharged. Aim to get a good 8 hours sleep a night to keep your immune system strong. 

Here are some supplements that are essential for overall health and work to boost your immune system too:

Multivitamins are packed with all the vitamins and minerals that your body needs for optimal function. The brand I recommend is juice plus because they are natural rather than synthetic so your body can readily absorb the nutrients.  Check out their products here.

 Probiotics: foods such as kimchi, sauerkraut and other fermented vegetables. Greek yoghurts with no added sugar is packed with probiotics. The bacteria from these fermented foods adds good bacteria to the gut. Supplementing with probiotics such as acidophilus and Bifidus is an option too. 

Fish oils reduce inflammation in the body which will help to reduce inflammation in the gut. If the gut is inflamed the internal flora is affected which can reduce the number of good bacteria and affect or immune-supporting bugs. 

Stress is a major factor in health. More and more studies are showing that stress is a factor in a myriad of health issues but also your state of mind affects your health. In a study performed by Richard J Davidson PhD, Author on The Emotional Life of Your Brain, he shares results for a test he performed whereby groups received the flu shot and those who reported they were happy and who performed specific stress-reducing practices such as focused meditation produced higher antibodies from the flu shot than those who did not practice stress-reducing activities. This indicated that the stress-reducing group had stronger immune systems responded more effectively to the flu shot.

Reduce stress by meditating daily. Results have shown that by spending as little as 10 mins a day to stop, breath and clear your mind can have powerful effects on your state of mind, your health and your immune system. 

Chia Seeds

Chia Seeds provide a wide variety of nutrients and are an excellent source of plant protein. In addition they are also high in magnesium, calcium, omega 3, linoleic acid, fibre and antioxidants. Because of this combination of nutrients, chia seeds are highly beneficial for the skin, bones, hair and digestive system. And did you know that they have been found to boost the metabolism and energy levels. Plus the high levels of fibre in chia seeds act as a prebiotic, meaning they feed the good bacteria in the gut. I could go on all day about how amazing chia seeds are but instead I thought it would be handy to give you a few tips on how to include them into your diet and of course a delicious recipe!

 

Chia Tips

• Add them to your smoothie - next time you are making a smoothie, add in some chia seeds into the mix. By adding chia seeds will simply bump up the nutritional value of your smoothie!

• Add Chia Seeds To Pancakes, Cakes, Muffins & Other Baked Goods - While you shouldn’t eat baked goods every day, there is a place for them in a healthy diet. You just need to know how to "healthify" your recipes. Toss in a spoonful of chia seeds for extra nutrients. Just simply add the chia seeds to your batter and bake as normal.  

• Use Chia Seeds as An Egg Replacement - If you avoid eggs in your diet because you are allergic to them or simply don’t like them then baking anything from pancakes to birthday cakes can become very difficult. Here is where Chia seeds come into play! As a general rule of thumb, 1 egg is equivalent to soaking 1 tablespoon of chia seeds in 3 tablespoons of water.

• Use as a topping - Sprinkle them on top of smoothie bowls, Greek yogurt or your morning bowl of oatmeal. You can also sprinkle them on top of a salad to enhance the nutritional value and offer a nice crunch!

Chia Seed Pudding - 3 Ways

Chia Puddings are not only easy to make but an incredible nourishing breakfast. With the recipes below, if you are wanting to add a little more protein add a scoop of your protein powder of choice!  

Cheeky Monkey Chia Pudding (Serves 2)

1 1/4 cups unsweetened non-dairy milk
1/4 cup chia seeds
3 tablespoons raw cacao powder
Pinch of pink Himalayan sea salt
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
1 thinly sliced banana
Optional toppings: Goji berries, nuts, coconut

PB & J Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
3 tablespoons natural peanut butter
3 tablespoons of organic jam (watch out for hidden added sugar!)
Optional toppings: Fresh berries, walnuts, unsalted peanuts

Vanilla Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
½ teaspoon of vanilla extract
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
Optional toppings: berries, figs, almonds

METHOD
Add all of the ingredients to either 1 large glass jar or two small jars with a lid, give it a quick stir, then put the lid on. Give it a good shake to mix all the ingredients up! Refrigerate at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with your favourite toppings. ENJOY!!