Healthy Living

Food first for a healthy immune system:

If 70-80% of our immune cells are located in the gut (which they are); and the gut is the main route of contact with the outside world, then it certainly makes sense to have a robust digestive system, fueled with immune supportive, non-inflammatory foods.  Much of the time, unless we are living with a chronic health issue, our digestive systems don't give us much indication of how they are functioning.  Symptoms such as those to follow do however give us clues that our gut might be compromised.  Sometimes this can be due to a lack of diversity in our diets (affecting our sensitive microbiomes), or the wrong foods causing damage.  

Our modern guts experience far less food diversity, and far more processed food than ever before.  They are also susceptible to stress, medications, lower natural probiotic foods, and an anti-biotic era.  Much of this has the potential to affect our natural immunity.  

How do you know if you have a healthy gut? 

It’s tricky, as there can be a lot going on down there that doesn’t present you with symptoms until things have gotten rather bad, however the following symptoms are common, and can be indicators of gut dysfunction, and subsequent immune challenge:  

• Bloating

• Burping

• Constipation

• Food intolerances

• Irritable Bowel

• Low mood

• Nausea

• Overeating

• Poor immunity

• Reflux

• Stomach pain

• Ulcers

• Brain fog

• Candida

• Skin conditions

Here is a list of foods that may provide not only improved microbial diversity in the gut, but support for immunity as a great side benefit.  

• 3+ cups + of above-ground vegetables per day (in addition to any starchy vegetables)

• Good quality and quantity fats (avocado, coconut oil (monolaurin - see below), flax oil, walnut oil)

• No sugar (and foods that turn to sugar quickly), as this has the potential to suppress the immune system for up to five hours after we ingest it

• Anti-biotic free lean meats, fish and eggs

• Medicinal mushrooms (reishi, maitake, shitake): Humans are more biologically related to fungi than any other plant kingdom.  We share similar pathogens, and some of our most well known medicines come from fungi (penicllin, streptomycin, and tetracycline).  Shiitake mushrooms, for example, demonstrate antiviral activity (against HIV, hepatitis and the common cold); antibacterial and antifungal effects; blood sugar stabilisation; reduced platelet aggregation (clotting); and reduced atherosclerosis.

• Garlic (organic)

• Ginger

• Herbs: Thyme, Rosemary, Oregano, Sage

• Iodine (a good quality iodised salt or seaweed)

• Non-pasteurised honey

• Foods rich in Beta-Carotene (the precursor to Vitamin A, which helps keep your protective mucous membranes strong).  Foods that are orange in colour, such as carrots, Kumara, pumpkin.  

Foods rich in Zinc: such as shellfish, pumpkin seeds, chickpeas. Zinc deficiency can set you up for increased susceptibility to invading pathogens. It is clear that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc is crucial for normal development and function of cells mediating innate and acquired immunity such as neutrophils and natural killer cells. The macrophage, a pivotal cell in many immunologic functions, is adversely affected by zinc deficiency.  In persons suffering from marginal zinc deficiency, clinical signs are depressed immunity, impaired taste and smell, onset of night blindness and impairment of memory. Severe zinc deficiency is characterized by severely depressed immune function, frequent infections, diarrhoea, alopecia, and mental health issues. Damage to the linings of the gastrointestinal and pulmonary tracts is also observed during zinc deficiency.

• Spirulina (potential anti-influenza properties)

• Coconut oil (contains lauric acid, which converts to “monolaurin” – this is the actual compound found in breast milk that strengthens a baby’s immunity)

• Blueberries and raspberries (have a high anti-oxidant rating with high anthocyanin content)

• Propolis (a bee-resin that is one of the most potent anti-microbials in existence)

• Turmeric (five to eight times as potent as vitamins C and E as an antioxidant, meaning it has a high ability to mop up free radicals produced during infection)

As you can see, foods have a large impact in protecting us from some illness’. Our programmes are specifically designed to optimise your body’s ability to fight off disease. Find our more today by contacting one of your local facilitators!