Friday, 20 April 2012

Boosting Immunity



Need to boost your immune system with cold and flu season well & truly here? The below foods carry anti-bacterial/fungal/inflammatory properties that all assist in reducing sinus congestion:

  • Foods containing Omega-3 fatty acids, such as cold-water fish (Salmon, Sardines, Mackerel, Anchovies), Fish and Linseed oils, Avocado, nuts, seeds and eggs. These essential fatty acids act as a natural anti-inflammatory, reducing sinus swelling and congestion. 
  • Garlic, which may boost immunity levels enabling you to more easily fight off a Sinus infection. 
  • Foods containing high amounts of Vitamin C, such as Citrus fruits, tomatoes, strawberries, broccoli and blueberries. The Vitamin C reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine. 
  • Pineapple, which contains the bromelain enzyme known for its anti-inflammatory and decongestive properties. 
  • Apple Cider Vinegar, which is rich in the Potassium that functions to break down mucous production. 
  • Water, which should be consumed in large amounts to prevent the mucous membranes from drying out and a consequent congestion taking place
  • Foods that eliminate Candida yeast from the gut (which has linked to Sinusitis), such as cold pressed oils (such as Olive oil) and most fresh vegetables.

Foods that should be avoided include:
  • Dairy products, which have been associated with the production of phlegm and mucous. These may be replaced Rice products as Soy may also occasionally cause mucous to thicken. 
  • Spicy foods, which may trigger acid reflux that can trigger an episode of Sinusitis. 
  • Alcohol, which dehydrates the body thus hardens mucous and inflames sinus and nasal membranes. It may also trigger acid reflux that may aggravate the condition. 
  • Caffeine, a diuretic that dehydrates the nasal membranes. Coffee should especially be avoided as it is acidic as well and may cause acid reflux from the stomach.

  • Echinacea: In liquid form is a powerful and well absorbed herb to prevent cold & flu symptoms developing but also reduces the severity & duration of illness 
  • Juice Plus+: supports several measures of immune function including higher amounts of immune antioxidants and natural killer cells (which attack viruses), as well as reduce severity of symptoms (particularly in the immunocompromised groups such as children and the elderly)
  • Probiotics: Majority of our immune system is found in our gut thus boosting your good gut flora will allow you to fight off more illness. Ideally a refrigerated probiotic will have more live bacteria. See the comparasion here: Supplement Review: Probiotics




Email sinead@naednutrition.com.au for more information about boosting your immune system.