Improving Our Immune Systems By Foods To Avoid And Consume

With the current worldwide virus health concern, we are all looking for ways to stay healthy. A prudent route to take is to make our bodies as strong and resistant to sickness as possible. This boils down to improving and strengthening our own natural immune systems. We can all take commonsense measures to, individually, eat better and improve our diets and gain a nutritional advantage. This article will discuss some foods to avoid and others to consume to strengthen our immune systems.

Foods to avoid:

Avoid sugar, sweets and an excessive amount of grains like cereal, pasta and bread. These all contain carbohydrates which, when digested, cause high blood sugar. They also cause the body to become acidic. High blood sugar and an acidic environment weakens the immune system.
Avoid traditional dairy cow’s milk. Many people are unable to digest lactose, which is a sugar, in traditional milk. Too much lactose exposure can increase inflammation in the body and weaken the immune system. Alternative forms of milk that are low in lactose are almond milk, rice milk and coconut milk. Try these individually to determine which taste you prefer. Some people are able to digest dairy cow milk if it is fermented, such as cheese and yogurt and can be experimented with on a case to case basis.
Avoid high gluten foods. Gluten is a protein found in certain grains. Gluten may not be digested well by many people and can create an allergic sensitivity when consumed. This sensitivity can interfere with our immune system. Wheat is the one food that has the highest concentration of gluten and is best avoided. Oats and rice do not contain gluten and are recommended, safe grains.

Foods to consume:

Consume good fats. Fat is misunderstood and is an important food for our body. All of our hormones (thyroid, insulin, adrenaline, estrogen, testosterone) need fat for their production. Each of our body’s cells contain fat in the cell wall. Our brains contain a high amount of fat. We can help our immune systems immeasurably by consuming good fats. Examples of these fats are coconut oil, olive oil and flax seed oil. Vegetable oil is not a fat that is recommended.
Eat cruciferous vegetables. Cruciferous vegetables are those such as kale, cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. This category of food is vitally important in eliminating toxic metabolites. They help to purify our digestive system and, in turn, strengthen our immunity.

Most football fans have heard the phrase: “The best defense is a good offense.” Avoiding certain foods and consuming others is among best ways to strengthen our immune system and resist disease.

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Why I Love Blueberries

Over my 35 years of chiropractic practice I have always been interested in nutrition. Blueberries are high on my list to be included on everyone’s menu. This article will describe why blueberries can be important to our health. Included, in this report, will be a number of research studies showing the benefits of this amazing food.

There have been many types of recommended diets that have come and gone. I’ve done much research into what nutritional regimen works best. Based on scientific studies and experience, my personal approach is to eat a low carbohydrate, high-fat and protein plan. This should also include lots of vegetables. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, collard greens, kale and cabbage should make up the bulk of the vegetable category.

I am not a big fan of eating a lot of fruits and berries because many of them contain fruit sugar which is a carbohydrate. Eating too many carbohydrates adversely affects the low carbohydrate aspect of this particular nutritional approach.

However, blueberries do not fall into the category of a deleterious high carb, fruit or berry. Unlike other berries which might cause a harmful spike in blood glucose and a corresponding high output of insulin to control the elevated blood sugar, blueberries have the opposite effect. Blueberries can improve insulin sensitivity and glucose metabolism. This may reduce the risk for diabetes and possibly, even benefit diabetics.

Research also indicates that blueberries may reduce blood pressure and reduce the risk for heart attack. The mineral, manganese, is found in high concentrations in blueberries. Manganese is important in helping the body process cholesterol and can help us to have more of the “good cholesterol” versus “bad cholesterol.”

Now that I’m 65 years old and considered a “senior citizen” I’m concerned about brain health. Blueberries have been shown to be helpful in this regard. In 2018 a study was performed on 215 older adults with cognitive impairments. These folks consumed a daily blueberry and grape extract for six months and had a significant improvement of episodic memory.

Blueberries are also rich in antioxidants. Antioxidants protect the body from free radicals. Free radicals can damage cells which contributes to aging and can cause diseases like cancer.

Blueberries, much like cranberries, contain anti-adhesive substances that can help keep bacteria from collecting in the bladder and cause urinary tract infections.

While many experts suggest eating a cup of blueberries per day this may be difficult or impractical for most people. Adding a portion of a dozen or so blueberries daily to one’s diet will give benefits described above.