Boosting Your Immune System: You Can Start Today
Mar 23, 2021
Florida - Southwest
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With all the concern about COVID-19 (Coronavirus) and other viral infections like the flu, we need to look atwhat we can do to support our natural defense system.
This is the time to look at your lifestyle and see what you are capable of changing. Proper hand sanitation is the number one method of control, but what else can you do?
Lets take a look at what the functional nutrition approach to immune support looks like:
Lets Talk Food
Food items to avoid:Alcohol, fried foods, sweetened foods or beverages, and over-consumption of food in general.
Alcohol uses up several antioxidants to get properly detoxified from our body. High sugar or high carbohydrate foods severely tax our immune system and can cause inflammation, which increases our bodys consumption of vitamins and minerals.
We need to keep all the nutritional power toward our immune system for incoming pathogens, such as bacteria and viruses.
Food items to consume: Choose local, fresh, organic fruits and vegetables. They have natural Vitamin C, antioxidants, vitamins, and minerals that help to support our immune cells and protect them from getting damaged.
The fiber in vegetables and fruit helps to feed the beneficial bacteria in your gut, which is where 70 percent of your immune system resides. Vegetables can be cooked or raw.
For optimal nutrition aim for these daily:2 cups of colorful vegetables, 2 cups of leafy greens*, and 2 cups of cruciferous* and thiol* vegetables, and a rainbow of 1-3 colorful fruits
Mushrooms:Try a variety of cooked mushrooms -- they help increase macrophages (immune cells) around our nose and mouth. Mushrooms are also a natural source of Vitamin D. Avoid mushrooms if you have mold allergies or are allergic.
Remember to use fresh herbs.They contain natural antimicrobial properties and are power-packed with vitamins, minerals and antioxidants.
Make sure to use produce.Wash all fruit and vegetables (including organic) because of pesticide and herbicide residue, which can increase the need for more antioxidants, vitamins and minerals.
Remember to increase high fiber foodsslowly over 1-2 weeks to avoid gastrointestinal complaints.
Nuts, seeds, and fat from plant sources are high in minerals such as zinc, copper, selenium, iron, and many other vitamins and antioxidants. Try to include a small handful of nuts and seeds as a snack daily and try to add a plant based fat to at least 1-2 meals per day such as avocado or olives.
Probiotic foods help to increase the beneficial bacteria counts in the gastrointestinal tract. Probiotics also help to maintain your gut-barrier and avoid leaky gut. A good bacterial balance in the gut helps to regulate immunity in rest of the body by managing inflammation.
Aim for foods that are natural probiotic foods: kombucha, kimchi, sauerkraut, miso, tempeh, cultured pickles, organic-grass-fed dairy yogurt (plain), cottage cheese, or kefir (plain). Remember to avoid excess sugars to avoid inflammation and stress on the immune system. Try adding fruit to naturally sweeten plain items
Prebiotic foods feed the existing flora and help them remain abundant and include bananas, garlic, onion, whole grains, chicory, leeks, beans and legumes, asparagus, and honey
Sleep, Sleep, and More Sleep
Experts recommend 7-9 hours for adults, and you may need even more than that if you have chronic health concerns. When our sleep is compromised, we are putting our immune system in danger of not being able to restore itself. Poorsleep quality increases our natural stress hormone cortisol, which increases inflammation.
Poor sleep can also lead to increased hunger and caloric consumption because of energy needs.
Sleep helps the body repair all cells (including those in the immune system) and reduces inflammation that supports your bodys capacity of maintaining good nutritional status.
Light Exercise
Light exercise within your comfort and ability helps support the immune system and flushes the lymphatic system -- another source of surveillance for our body. Dont overdo it, though. Excessive exercise can harm your immune system and cause fatigue.
If youre involved in excessive training, support your system with your nutrition and other lifestyle measures.
Watch that Stress
Monitor your stress and take a break once in a while! Chronic stress weakens the immune system and puts you at risk by reducing nutrients needed to support your healthy cells.
Ideas for reducing stress:
Limit TV, especially if you feel its impacting your sleep or stress throughout the day
Try relaxing exercises such as yoga, swimming, and walking
Read a book, magazine, complete a puzzleor coloring book
Meditate, prayer, or mindfulness
Take a nap
Talk to a friend (preferably about happy things!)
Conduct positive self-talk
With these tools in hand you should have the confidence and the opportunity to build and support your immune system.
One last note: While supplements can be helpful, you should talk to an expert first since they will recommend what might help on an individual basis. Remember, we cant supplement ourselves out of a poor food plan and lifestyle.
*Servings of vegetables is: 1 cup raw, or cup cooked = 1 serving
*Thiol vegetables: onions, leek, garlic, scallions, chives, daikon radish, shallot
*Cruciferous: broccoli, cauliflower, cabbage, horseradish, sprouts, red radishes, kohlrabi, arugula
*Leafy greens: spinach, kale, beet greens, Swiss chard, cilantro, microgreens, parsley, radicchio
Written & Submitted By: Lee Health- click for more information*
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Volunteer Opportunities 16281 Bass Road, Fort Myers, Florida, 33908Our volunteers touch many lives in many different ways. They greet you with a warm welcome, treat you with compassion and bring you comfort. Volunteers serve our patients, families, and staff with great devotion whether its answering questions, clerical help, helping locate services, manning the gift shop, or interacting with patients.What is the application process to volunteer?Complete the online application and submit it to Volunteer Resources. After we conduct a background check, you will be invited to an orientation, which will provide further details on the volunteer program, policies and procedures. Also at orientation, you will schedule an interview with the Volunteer Resources Supervisor. During the interview, you will have the opportunity to discuss your placement and scheduling in a service area best suited to your needs and interests. What are the Health Requirements?All Volunteers 18 and older are required to have a Q-Gold Tuberculosis (TB) blood test, provide proof of Measles, Mumps, and Rubella (MMR) Immunizations and Varicella (Chickenpox) Immunization or have blood tests to determine level of immunizations and annual Flu Vaccination or approved exemption during Flu Season. Additional bloodwork may be required for specific departments. These services are provided by our Employee Health department with no charge to the volunteer. The only exception is if a Chest X-Ray is required there is minimal charge of $28.00.What is the minimum age to volunteer? 18 years old for the adult program. 14-17 year olds may volunteer during the summer months as part of the Summer Teen Volunteer Program. You may apply in March for the following summer. Details will be posted in January.What is the required commitment to volunteer? Commit to at least four consecutive months from the date of your first day of work.Once I attend orientation how long before I can start volunteering? The average time to complete the interview and any necessary health screening is two to three weeks from the orientation date.Is there a cost attached with volunteering? Yes, volunteers are required to purchase a volunteer polo shirt (some exceptions apply).Can I stop in to volunteer or is there a set schedule? We will work out a weekly day and shift that works with your availability.What type of volunteer jobs are available? There are a variety of patient care areas and non-patient care areas.Can I volunteer at more than one location for Lee Health? Yes. We ask that you complete the new volunteer requirements at your primary location and then inquire about adding a shift at a second location. Can I volunteer in more than one department? Yes. We ask that you complete training and settle into your primary department. Then we will be happy to assign you to an additional department based on availability. What is the dress code for volunteers? Volunteers wear the turquoise volunteer polo shirt and khaki or white pants (some exceptions apply).What if I dont like the area where I am assigned? We are always willing to work with you to ensure you enjoy your volunteer experience. If you arent satisfied, contact the Volunteer Supervisor to discuss a more suitable area. Where should I apply if I want to volunteer with pediatric patients? The Lee Health Hospital that treats children is Golisano Childrens Hospital of SWFL. What if I want to volunteer with Lee Health but not in the in the hospital? We have outpatient centers and business offices which utilize volunteers as well. Am I able to shadow or observe? Please contact Department of Academics at academics@leehealth.org or contact Human Resources at 239 343-1555 for more information.
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