Your immune system as your private army, it depends on you -how you feed it, how you train it, which life conditions you can offer. A robust immune system cam fight everything, from cold to cancer.
But unfortunately, conventional American diet weakens your immune system, and this leads to an explosion of cancer, autoimmune diseases, asthma, allergies, autism and many others diseases.
Fuhman, who also hosts the PBS program “Eat to Live”, recommends an eating plan he refers to as the G-BOMBS diet. In it, a majority of your nourishment comes from following foods, but organic meat, chicken and fatty fish will be a great addition.
Green leafy vegetables such as kale, spinach, Swiss chard, collard greens, lettuce, Brussels sprouts, broccoli, bock-choy have a lot of minerals, vitamins and antioxidants to support immune system. They also stimulate the production of isothiocyanates which have proven anticancer powers.
The most nutrient -dense carbohydrates, beans and other legumes contain a lot of fiber and resistant starch, slowing digestion and optimizing nutrient absorption. They are also fermented by gut flora, creating fatty acids that feed the immune system.
The allium family of vegetables-including onions, scallions, garlic, leek, chives, shallots – have immune boosting organosulfur compounds and flavonoid antioxidants. To reap their full nutritional benefits, eat them raw.
Mushrooms have been used therapeutically for centuries. Their beta glucans help to modulate the immune system. Shiitake, reishi, and maitake are known to be particularly effective, but cremini, oyster, portobello too have cancer fighting properties, prevent DNA damage, inhibit angiogenesis. Consuming mushrooms regularly is associated with decreased risk of breast, stomach and colorectal cancers.
In addition to this, mushrooms are unique because they contain aromatase inhibitors- compounds that can block production of estrogen. Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it turns out that even most commonly eaten mushrooms such as cremini, portobella have a high anti-aromatase activity.
The vibrant colors of berries mean they are loaded with antioxidants, including flavonoids and vitamins, that are great support for the immune system. Berries are excellent food for the brain, it improves motor coordination and memory.
Flax, chia, hemp, sunflower, sesame, and their nutty cousins-almonds, pecans, pistachios, walnuts-are rich in broad spectrum of micronutrients, including healthy fats, minerals and antioxidants.
Other immune boosting foods are: green tea, citrus fruits, sweet potato and spices: turmeric, red pepper, clove, cinnamon.
It is also important to know what to avoid, such as foods that are processed, high-glycemic index (sugar and simple carbohydrates), or those that triggers allergic reactions in you. Focus on fresh fruits and vegetables and get away from reactive foods that can cause an immune response.
Maintain Healthy Gut Flora>>
The majority of immune cells located in your gut, so condition of your gut is very important. While a G-Bombs type of diet fosters the growth of beneficial bacteria, the sugars, simple carbohydrates as white flour, processed foods – feed harmful bacteria. And when things as toxins, antibiotics, and stress wipe out good bacteria, situation is getting out of control The best defense is a good offense. That includes a healthy diet, which you can reinforce by eating fermented probiotic- rich foods like yogurt, kimchi, kefir, natto, sauerkraut or taking supplements that contain live and active cultures.
Get a good night sleep>>
In a recent survey of health experts, nine said the best way to strengthen the immune system is to get plenty of sleep, which restores the body and mind and helps prime your natural defenses for battle.
Relax and manage stress>>
Stress triggers the release of cortisol which suppress the immune system, which is why it is important to learn how to unwind and relax. Stress -fighting practices include yoga, prayer, tai-chi, meditation, nature walks, hot bath, exercises, and even listening to music that calms the mind.