A Guide to Eating for a Healthy Immune System

by admin | Aug 5, 2020 | Autoimmune, Health Awareness

A healthy diet is important for supporting a high-functioning immune system. Nutrient-rich foods give your body the tools they need to fight infections and reduce the risk of chronic illness. While many fruits, vegetables, healthy fats, and lean proteins are good options to consider, certain choices have more immune-boosting benefits than others. Here are some foods you can incorporate into your diet to help keep illness at bay.

Green Veggies

Broccoli has long been hailed for its health benefits, so it’s no surprise that the cruciferous veggie can also support immunity. It’s rich in immune-boosting micronutrients vitamin C and beta-carotene, but its sulfur compounds could also help to defend against free radicals.

Eggs

In addition to providing protein, eggs are micronutrient powerhouses. They contain vitamins E and D, as well as zinc and selenium, to support immune regulation. Eggs from chickens fed a vegetarian diet may be even higher in beneficial nutrients, such as omega-3s.

Yogurt

Another contender from the dairy category, yogurt has probiotics which support healthy gut flora. Research indicates the health of the gastrointestinal tract is directly tied to immunity. Eating probiotic-rich foods could therefore help to support a healthy microbiome, and thus, a strong immune system.

Chicken Soup

The idea that chicken soup could help to banish illness isn’t just an old wives’ tale. While there’s still debate as to whether or not it delivers any immune protection, it turns out the comfort food is actually rich with anti-inflammatory agents. Garlic, protein, and onions offer a blend of healthy nutrients.

Fish

Certain cold-water fish, including salmon and tuna, are also inflammation fighters. They contain omega-3s, which banish inflammatory agents, thus allowing the immune system to direct its efforts on the harmful pathogens which cause illness.

Lean Beef

While you may already know beef is a great source of protein, the meat also has other noteworthy benefits for promoting immune health. It’s got more than half of your daily recommended intake for key nutrients like selenium, zinc, and vitamin B6. Many people struggle to take in enough of these vitamins, and even minor deficiencies could compromise the immune system’s ability to some degree. 

Bell Peppers

Vitamin C is a known immunity booster, which is why citrus fruits are so commonly recommended to fight off colds. Yet, bell peppers are even better sources. A medium red bell pepper has twice the amount of vitamin C as an orange, and it also comes with beta-carotene and vitamin E, which are beneficial antioxidants.

A healthy diet is no substitute for practices like immunizations and getting ample sleep, but it can certainly round out a strong defense against illness. Of course, it can be challenging to get all the key nutrients your body needs every day. If you think you might have a nutritional gap in your diet, talk to a specialist about supplements to help boost your body’s immune system. 

5 Helpful Tips for Exercising with an Autoimmune Disorder

by admin | Jul 20, 2020 | Autoimmune, Health Awareness

The benefits of regular physical activity simply can’t be overstated. From controlling weight to boosting energy, improving mood, and reducing the risk of chronic illness, it’s among the best things you can do for your health, especially when coupled with sound nutrition. Yet, what happens if you already have a preexisting condition that makes exercise difficult?

For people with autoimmune disorders such as lupus, certain types of arthritis, and fibromyalgia, among many others, periods of flare-ups can make exercise challenging. When low energy levels, widespread pain, and other challenging symptoms manifest, it’s understandable that the last thing you’d want to do is exercise.

Nonetheless, while more movement might seem counterintuitive to controlling pain, it turns out physical activity could actually help control your symptoms. In fact, people with certain autoimmune disorders who exercise regularly may experience a milder disease course, improved mobility, and better cardiovascular wellness. Plus, exercise releases endorphins, the body’s natural painkillers, and can reduce inflammation and anxiety.

Of course, to get moving while you’re in pain is a delicate balancing act: too much of a good thing can certainly backfire. For this reason, low-impact exercise is best for people with autoimmune disorders, especially during flare-ups. Here are some recommendations for working out in a way that works for you and your autoimmune condition:

Be mindful of your personal needs.

The symptoms of autoimmune conditions can vary significantly from one person to the next. Moreover, you’re likely to experience good days and bad days. Before you plan a workout for the day, check-in with yourself, and make an honest assessment of how you’re feeling. If you’re too drained or in pain to work out, don’t stress over a missed workout. 

Recruit the experts.

While you can certainly establish a workout regimen independently, it doesn’t hurt to get input from your medical specialists, and perhaps even some physical fitness pros. Whether you work with physical therapists who specialize in joint conditions or a trainer at your local gym who can help you perfect your form, getting expert advice may help you avoid injury and find an approach that best suits your needs.

Go for low-impact exercises.

Explosive, plyometric moves like box jumps and burpees aren’t for everyone. If just the thought of these moves gets your joints aching, don’t fret. There are still plenty of low-impact moves that can elevate your heart rate and provide a quality workout. Cycling, swimming, rowing, yoga, treadmill walking, and Pilates are a few joint-friendly exercises to consider.

Track your workouts.

It’s easy to be consumed by numbers such as calories burned and minutes worked out. Instead of focusing on these metrics, look instead at how you feel before, during, and after a workout. Check for patterns that may help you better understand which types of exercise are best suited for your body and when. For instance, if you feel particularly sore after one type of workout, it may be best to scale back next time or skip that activity altogether. If, on the other hand, you feel loosened up and relaxed afterward, consider adding that type of exercise to your regular regimen.

Fuel your body appropriately.

For people with autoimmune conditions, good nutrition isn’t just about staying healthy. It’s also an important component of controlling inflammation, a common concern in autoimmune diseases. An anti-inflammatory diet in which you avoid red meat and heavily processed foods while prioritizing lean protein, vegetables, and omega-3 fatty acids could help you feel even better after your workouts.