With winter comes the holidays, colds, flus and other events that wreak havoc on our immune system. To boost our immune systems, we need to make some minor adjustments in our diet and lifestyle to help curb the impact the season has on our body. Try these small adjustments this year:
Get your Essential Fatty Acids
Because essential fatty acids are the key to building super hormones, make sure that you get enough of these fatty acids from nuts, seeds, fish, cold pressed oils and supplements.
Eat Enough Protein
Protein is important for your optimal health no matter what season it is. Nutritionists suggest .75 to 1.25 grams of protein per pound of your body weight depending upon your physical activity. But, because our body can only absorb 30 to 35 grams per meal, we need to spread our protein intake throughout the day. Be sure to eat some sort of protein in every meal and in every snack. Getting some of that protein through soy-based products is also recommended by many nutritionalists.
Choose low GI carbohydrates
GI or glycemic index, is the measure of how fast blood sugar rises after eating. One good example is that white sugar has a glycemic index of 100, where peanuts have a glycemic index of 15. That means that peanuts raise the blood sugar levels at 15% of the rate of white sugar. Fast rising blood sugar means the pancreas produces and sometimes overproduces insulin. These spikes in insulin can weaken the immune system and interferes with the production of super hormones. By choosing low GI carbohydrates, combined with eating the appropriate levels of protein you can better control your insulin.
Overall, the best way to adjust your immune system this winter is to avoid too much supplementation, get enough protein and essential fatty acids, and avoid those sugary carbohydrates to make your way through these next couple months illness-free.