Food is Medicine – Boost Yourself
While many women begin diets and exercise programs to achieve specific aesthetic goals, it’s crucial to recognize that nutrition and training extend far beyond appearance. True health is not reflected by the number on the scale, but by how well our bodies function and fight disease.
Focusing on nutrition to boost health and immunity is essential. In our daily lives, we face various diseases and illnesses. To effectively combat these, we must ensure our bodies are well-nourished.
The immune system we have as children can be strengthened throughout our lives with proper nutrition. To build your body’s natural defences, it’s vital to include essential vitamins and nutrients in your diet.
ESSENTIAL FOODS FOR BOOSTING YOUR IMMUNITY
Think of these as the building blocks of your immunity—a wall of defence.
Vitamin C A diet rich in Vitamin C is crucial for fighting off infections like colds and flu. When you feel the sniffles coming on, increase your intake of vitamin C, which can reduce the duration of illness. Try my Bad Bitch Juice recipe.
EAT IT: Vitamin C can be found in broccoli, tomatoes, red peppers, and oranges.
Other important vitamins for immunity include Vitamin D, B, E, and K, found in vegetables, green leafy vegetables, bananas, poultry, spinach, and broccoli.
Zinc While zinc supplements are commonly recommended for the immune system, you can also obtain zinc by consuming canned tuna in water, shellfish, chickpeas, legumes, lentils, beans, dairy, whole grains, seeds, cashews, and peanuts.
Fibre Fibre is essential for gut health, which in turn is crucial for the immune system. High-fibre foods include plant-based foods, whole grains, sweet potatoes, vegetables, bananas, lentils, and nuts.
Omega-3 Omega-3 is another essential nutrient for the immune system. If you do not eat oily fish regularly, consider an omega-3 supplement. Olive oil also acts as an anti-inflammatory agent, guarding the body against infection.
Protein Protein is not only vital for muscle-building but also for immunity. Adequate protein intake is necessary for the production of antibodies, which protect us from infections. Sources of protein include eggs, milk, full-fat yogurt, chicken, other meats, rice, beans, quinoa, and lentils. Combining different vegan protein sources can ensure a complete amino acid profile.
Spices and Herbs Spices such as rosemary and fennel, along with turmeric, can enhance your immune system. Turmeric contains curcumin, a powerful anti-inflammatory compound that activates T-cells, the main defenders in your immune system.
Ginger Ginger’s potent anti-inflammatory properties support the immune system by reducing inflammation.
Garlic Garlic is a natural antibiotic that should be added to your diet for flavor and its health benefits.
Immune-Boosting Drinks Incorporate these drinks into your lifestyle:
- Hot water mixed with ginger, lemon, cinnamon, and honey (which acts as an antibacterial agent).
- Golden milk made with turmeric and warm milk.
- Hulk Juice, loaded with immune-boosting ingredients.
- Chicken soup, which has an anti-inflammatory effect.
- Green powders filled with superfoods and green leafy vegetables.
Antioxidant-Rich Foods Consume blueberries, bananas, dark chocolate, and apples (a low-cost option with phytochemical antioxidants) to boost immunity and reduce the risk of chronic diseases.
Cruciferous Vegetables Broccoli and other cruciferous vegetables activate antioxidant genes in immune cells, combating free radicals and preventing illness.
Probiotics Probiotics are essential for gut health and immunity. They can be found in yogurt and Amasi (cultured sour milk). Studies show that daily probiotic intake reduces the risk of catching a cold.
Phytonutrients Plant-rich diets are vital for immunity due to phytonutrients found in plant pigments. Eat a variety of colored vegetables to maximize these benefits.
FREE WAYS TO INCREASE YOUR IMMUNITY
Boost Your Metabolism Metabolism and immunity are closely linked. A brisk 30-minute walk can boost your metabolic rate and energy levels, aiding in illness recovery. Explore free workouts on my Instagram and YouTube.
Limit Stress and Watch Your Self-Talk Your emotional and mental state can impact your susceptibility to illness. Strive to remain positive and manage stress effectively.
Get Enough Sleep Sleep is crucial for your immune system. Aim for eight hours to ensure your body’s natural illness fighters are at their best.
Eat Less Eating in moderation reduces inflammation in the body, promoting gut health and a stronger immune system.
I hope this empowers you to view food as medicine! Building a healthy constitution within your body and household is crucial. Eating unprocessed, earth-derived foods that fit within your budget will support your immune system. While lemon, ginger, or a banana won’t cure disease, a balanced diet filled with antioxidants and superfoods will enhance your recovery and overall health.
Choosing healthy food is a privilege, but incorporating nutrient-rich foods whenever possible is imperative. If you cannot afford supplements, focus on obtaining nutrients from food and consider how you prepare your meals. Remember, your health is an investment, and healthy food benefits your body in ways that last far longer than a fleeting meal.
Consider incorporating more nutritional food as your budget allows. This will improve your immune system and fortify your health, enabling you to better tackle, face, and recover from illnesses, or even manage chronic conditions, not just when you’re sick but as part of your daily routine. Your immune system is always active, even when you’re unaware of it.
Do what you can with what you have, and make use of my free workouts on the RushTushFit App, educational resources, and recipes.
Yours in good health,
Rush x