Boosting Immunity For Cold & Flu Season

Cold and flu season will arrive as the days get shorter and temperatures drop. This is a harsh truth we must all face. Stress, alcohol, and sugary food can weaken your immune system and make it difficult to continue through winter in good health. You can strengthen your immune system to reduce your chances of getting seasonal bugs.

Malnutrition can make it harder to fight illness and infection. Malnutrition is a lack in vitamins, minerals and micro-nutrients. You may not be surprised to learn that the same low-inflammatory, nutrient-rich foods you eat on a real-food diet, which help you feel good, look great and lose weight, will also help protect your body from potentially dangerous pathogens.

Real food that is seasonal, locally produced, humanely reared, and pesticide-free will boost your immunity. These foods are good for the immune system because they provide important vitamins, minerals and phytonutrients. They also contain antioxidants and other nutrients. Adding bone broth to your diet can help cleanse your liver and detoxify the entire body. It can help keep your digestive system healthy and reduce inflammation.

Tips To Support Your Immune System

While diet and lifestyle won't guarantee that you will not get sick, they can support your immune system or reduce the severity of your symptoms. Here are some tips on how to strengthen and improve the resilience of your immune systems:

Load Up on Vitamin C

Vitamin C boosts the immune system. It can reduce cold and flu symptoms and help the body fight infections. Citrus fruits such as oranges, lemons and grapefruits are some of the best sources for vitamin C. You can also get enough vitamin C from kiwi and bell peppers, as well as strawberries.

These foods not only contain vitamin C, but also flavonoids that can ease symptoms and accelerate recovery.

Probiotics: Embrace their Power

A strong immune system is dependent on a healthy gut. Probiotics are often found in fermented food and can help to maintain the balance of healthy bacteria in your digestive tract. Include foods such as sauerkraut, Kimchi, and naturally fermented veggies in your diet to help support a healthy gut microbiome.

Include Zinc-Rich Foods

Zinc plays an important role in your immune system. It can decrease severity and duration caused by colds.

Meat, fish and seafood, pastured eggs, and grass-fed milk (if consumed) are the richest sources of zinc. You may want to consider taking zinc after consulting a doctor if you are a vegan or vegetarian.

Alliums, Nature's Antibiotic

Since thousands of years, garlic, onions, scallions chives, shallots, and leeks have been used not only for the flavor, but for their antiviral, antibiotic, and antifungal properties. For maximum benefit, crush or chop the garlic and let it sit for a couple of minutes before eating.

Spice it up with Turmeric

Turmeric is rich in curcumin which is a powerful antioxidant and anti-inflammatory compound. Addition of turmeric to meals and drinking warm turmeric tea can reduce inflammation.

Keep it Colourful

A colorful plate is usually a sign of a wide variety of nutrients. Colorful fruits and vegetables can contain vitamins, minerals and antioxidants which will boost your immune system. Fill your plate with as many colors of fruits and vegetables as you can, from blueberries to red peppers.

Leafy greens such as spinach, Swiss chard, and kale are high in antioxidants, vitamins, minerals and other nutrients. Vitamin C and A are especially high, which are both crucial for immune function. Include these greens in your salads or smoothies.

Don’t Forget Nuts & Sesame

Nuts and seeds like almonds, sunflower and pumpkin seeds are rich in nutrients such as vitamin E and selenium. These compounds support immunity and help keep your body resistant to infections.

Hydrate

It is important to stay hydrated for your immune system function at its best. Staying properly hydrated can be one of the easiest and most effective ways to boost your immune system. Water is essential for flushing out toxins from your body and delivering nutrients to your cells, which will allow them to function at their best.

Herbal teas like chamomile and ginger can boost your immune system. The warmth from the tea can help soothe a sore or congested throat.

Continue reading for more information on how to hydrate.

Bone Broth to Sip

Bone broth contains amino acids that are essential for the proper functioning of the immune system. Amino acid regulates the immune system, and is needed to produce antibodies which fight infection. The immune system depends on amino acids to function.

Antiviral properties are found in some amino acids such as proline. Bone broth is a rich source of proline, which can help stimulate the immune system and produce white blood and natural killer cells in order to fight infections. Proline is also able to reduce inflammation, protect brain and nerves and repair damaged tissue.

Order our long simmered, delicious bone broth and have it delivered to your door! Order here >>>>>

Take Your Daily Dose Of Vitamin D

Vitamin D is necessary for immune function. It can be difficult to obtain enough vitamin D from food alone. Include vitamin D-rich foods such as fatty fish and eggs in your diet. Sunlight and spending time outside are two natural ways to increase vitamin D levels.

Find out more about Vitamin D by visiting

Limit [TAG145] Intake

Sugar can weaken the immune system, making you more susceptible. Reduce your sugary snack and beverage intake by choosing real food, unprocessed sweetness like maple syrup or honey.

This post will help you to make better decisions when choosing sweeteners and learn more about sugar's harmful effects.

You can get delicious chef-prepared meals with real food, bacon and bone broth delivered to your doorstep, ready whenever you want them, without needing an apron.

View this week's menus here >>>>>>

Prioritize rest and sleep

A good night's rest is more important than healthy eating.

The immune system is negatively affected by sleep deprivation. The modern lifestyle has resulted in a reduction of quality sleep, which has had a negative impact on society. Researchers are actively investigating the exact mechanisms. To allow your body time to recover and rejuvenate, aim for 7-9 quality hours of sleep every night. Your body will be more prepared to deal with daily challenges if you optimize your sleep both in terms of quantity and quality.

Read on for tips on getting better sleep.

Avoid [TAG146] and Smoking

Alcohol can be a part of your diet, but only as a treat. Alcohol consumption reduces bioavailability. Alcohol interferes with immune pathways, reducing the body's capacity to fight infection.

Smoking slowly destroys your lungs. No extra detail needed! !

Conclusion

It's not difficult to stay healthy during cold and flu season. Making smart decisions about your diet and lifestyle can boost your immunity and improve your chances of remaining healthy. You'll have a strong immune system if you incorporate these tips. A balanced diet combined with healthy habits is the best way to fight colds and flu.

Frequently Asked Questions

Is peanut butter allowed in the Paleo diet

The Paleo diet has inspired a lot of debate, including blog comments and dinner parties. One of the most interesting questions is, "Is peanut Butter allowed?" Many people feel passionately about arguing against or for its inclusion as a healthy snack.

To answer this question, it's important to familiarize yourself with what constitutes the Paleo diet. While there is no official guideline for eating on a diet, many people only consume food that can be found naturally in nature. Peanuts are not technically nut but a legume. For those who are concerned, peanuts (and then peanut butter) can be eaten on a Paleo diet.

However, while some scientific evidence exists explaining why peanut consumption may last on the Paleo diet, there are additional aspects to consider. For example, peanuts have been found to contain high quantities of lectins which can cause inflammation in the body or disrupt digestion if excessive amounts are consumed. Certain options, such as natural peanut oil and peanut butter that isn't added sugar or oil, might also be considered ideal in terms of nutrient profiles. At the same time, other options, like popular brands filled with additives, should still be avoided.

It appears that enjoying peanut butter and small amounts of peanuts in moderation may be a good way to live a healthy Paleo diet without compromising your health and goals.

Can you eat popcorn on a Paleo diet

Paleo is a way to explore the Paleo lifestyle. It's important that you make informed decisions about the meals and snacks that are included in the Paleo plan. One of the popular food items that can be confusing to include is popcorn. Is it possible to eat popcorn while on the Paleo diet

The simple answer is that it's made with corn, a vegetable which doesn't conform to Paleo guidelines. But it isn’t necessarily unhealthy. However, if you're strictly following a Paleo diet, traditional popcorn isn't recommended because of its high-carb content.

This eating plan does allow for some alternative options. Coconut milk popsicles may satisfy your need for crunchy, salty treats but not affect your nutritional balance. Almond flour or cauliflower crackers may be a better choice if you like to make your own snacks.

Regardless of what snack you choose while on this diet, read labels and ingredients carefully before purchasing any packaged foods. That way, you won't compromise on your nutrition goals by consuming something with added sugar or refined carbohydrates.

Consider all possible options when choosing which snacks you will eat Paleo-friendly, even popcorn. This will allow you to choose the best snack option that fits into your daily meal plan.

The Paleo Diet is for everyone!

Paleo Diet shouldn't be used by anyone looking for a quick fix. This eating plan isn't about fast and dramatic changes but long-term, sustainable lifestyle shifts. For those who are focused on weight loss, it may take several months before they see the results they desire.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic foods can overwhelm people who are sensitive or need to consume high amounts of protein.

People who constantly switch between diets won't see any benefit. The goal is to stick to one routine, even if it involves changing some ingredients. The commitment level is essential when committing to the Paleo Diet, so frequent diet jumpers should look elsewhere.

Last but not least, those who lack the time or access to natural food may be missing out on the rewards of this lifestyle. Convenience foods are often excluded from this diet plan.

Paleo is there any way to eat cheese?

Cheese temptations can sometimes be too tempting to resist if you aren't paying attention. Is Paleo okay to eat cheese? Here are the facts: Although there is no definitive rule, cheese was traditionally not included in Paleolithic food due to its dairy contents.

A moderate amount of good quality cheese may be sufficient if dairy avoidance is not your top priority. It all depends how you feel about certain foods and your dietary goals.

Some people are extremely lactose intolerant, and they should avoid dairy products. Some people can tolerate moderate amounts goat and sheep's dairy byproducts.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. People who are vegan can still enjoy the cheesy goodness of cheese, but without having to compromise their values.

What is the 85/15 rule for paleo?

Do you feel like your paleo diet isn't quite cutting it? You're not the only one. People have adopted the 85/15 rule for paleo. It states that unless you are at a level of fitness or within a few week of an important competition it is okay to aim for 85 percent "clean food".

It doesn't matter if you eat food that doesn't fit the paleo diet guidelines every now and again. You won't be tempted to give up on your healthy lifestyle.

It's easy for people to get sidetracked while embarking on a diet. However, this rule can help to make sure those slip-ups are only that--slips and not a derailment to your fitness journey. This rule is applicable to anyone, no matter if they are just starting their wellness journey or have reached their peak physical condition.

While the 85/15 rule may not be part or the traditional paleo guidelines for eating, as long as your commitment is maintained throughout the week, and you eat mostly whole foods, this can help you to be more flexible over time.

What are the 3 food options for Paleo?

Paleo is an easy way to change your diet. It includes eating primarily whole, unprocessed foods available to our ancestors during the Paleolithic era - such as grass-fed meats, fish, fruits, and vegetables. These are three nutritious and delicious foods that you can enjoy as part of the ancestral plan.

1. Savory Grass Fed Beef - Cuts of 100% grass fed beef are a good source of protein that can be enjoyed in many different ways. There are many ways grass-fed beef can be made delicious, including burgers and stews.
2. Satisfying Salmon: Salmon provides essential omega-3 fat acids and is delicious when grilled, poached, or grilled. For an added gourmet twist, add freshly picked herbs.
3. Avocados high in fibre: Avocados are a fantastic source of monounsaturated fatty fats that are good for the heart. You can use them in salads or add half to your blender for a quick smoothie.

Can you drink coffee on paleo?

As surprising as it might seem, you can consume coffee on the paleo lifestyle. Although coffee's origin does not fit the lifestyle of a hunter-gatherer, it is still a source of antioxidants that can be added to a healthy paleo diet.

Coffee is a delicious addition to any meal when consumed without dairy or sweeteners. This is great news since caffeine has many health benefits, including improved physical performance, mental alertness, and reduced risk of certain diseases like Parkinson's and type-2 diabetes.

People on the paleo diet don't have coffee to avoid. Your daily cup of coffee can be enjoyed without sugar and with nut milk such as almond, cashew, or coconut milk. Enjoy trying out different flavors from different regions of the world.

Coffee is a great way to indulge in coffee without compromising your Primal eating habits. Explore the delicious goodness of freshly brewed coffee!

Statistics

• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)

External Links

[TAG152]

• Influence of Paleolithic food on anthropometric markers for chronic diseases: systematic analysis and meta-analysis Nutrition Journal


• Popular Weight Loss Strategies - A Review of Four Weight Loss Techniques. Current Gastroenterology Reports

[TAG155]

• European Journal of Clinical Nutrition - Metabolic effects and physiologic effects of consuming a hunter–gatherer (Paleolithic),-type diet for type 2 diabetes

[TAG157]

• Whole Grains Chan School of Public Health


• The NutritionSource Chan School of Public Health

[TAG160]

• Regular consumption of a high-phytate diet reduces the inhibitory effect of Phytate on nonheme-iron absorption in women with suboptimal iron stores - PubMed


• PubMed

How To

What are the most delicious foods you can eat while on a paleo-friendly diet?

Foraging for food is a fundamental part of our human history. Natural, unprocessed ingredients and raw foods have been proven to be beneficial to our physical, mental, and emotional well-being. This is why the paleo diet has experienced a resurgence in popularity.

It is important to make healthy food choices. But, there are so many options that it can be overwhelming. Find healthy recipes that will satisfy your hunger and provide you with energy.

Nuts contain protein, healthy oils, and minerals like iron. This makes them great for snacking or adding to recipes such as power bowls or salads. The same applies to seeds such as chia and sesame as well as hemp which are powerful sources of vitamins.

Because of its high content in B vitamins, organic meat is widely accepted by paleo diets. This is due to its ability to provide energy and general health. It is also more beneficial to eat wild seafood than any other types of farm-raised fish, which provides more sustainable nutrients.

There are many options when it is comes to vegetables and fruits. The nutrient-dense dark green leafy vegetables like kale, spinach and broccoli are extremely nutritious. At the same time, oranges, apples, blueberries, and grapes provide key antioxidants to balance out harmful toxins in our environment.

A paleo diet includes fermented foods like kimchi (sauerkraut), and kefir. These foods contain probiotics, which balance out the microbiome in the digestive system and support a healthy immune function.

Finally, it's important to remember that while sugar is not allowed on the paleo diet, natural sweeteners like honey or maple syrup can be used in moderation.

Resources:

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[TAG257] Eggplant used to CREEP ME OUT. It’s slimy, it’s weirdly undercooked and inedible if you don’t cook it long enough, and there aren’t a ton of ways that I know

[TAG258] Do you want to remain calm, relaxed, and collected in the face of competition? Are you feeling overwhelmed leading up to the state cooking competition? Several

[TAG259] The media has a significant impact on our world, shaping our beliefs, values, and understanding of truth. They also have a significant influence on our

[TAG260] Filling and hearty in 10 minutes – you cannot beat the ease of this Instant Pot Sausage and Rice! Did you see? I had awake surgery! I know it’s a little wild

[TAG261] Looking to feed a crowd easily for any meal of the day? This TATER TOT BREAKFAST CASSEROLE does the trick and comes together without browning the meat in

[TAG262] Trends are funny. Now that TikTok is so huge, different ideas get popular so fast. Like butter boards. That was stupid. Or healthy coke. Was I going to try

[TAG263] Lately, many of you have been asking me to create a homemade electrolyte powder recipe. It began when I wrote about Women, Food, and Hormones, and continued to

[TAG264] In the first few years of marriage, it was pretty easy to think through the top things I learned that year. But now it feels like the years are speeding by and

[TAG265] The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

[TAG266] In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

[TAG267] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG268] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG269] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG270] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG271] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG272] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG273] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG274] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG275] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG276] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG277] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG278] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG279] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG281] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG282] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG283] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG284] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG285] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG286] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG287] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG288] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG289] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG290] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG291] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG292] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG293] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG294] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG295] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG296] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG297] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

[TAG298]

These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

[TAG299]

These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

[TAG301]

This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

[TAG303]

These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

[TAG304]

These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG305] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG306] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG307] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG308] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG309] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG310] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG311] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG312] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG313] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work