Boost Summer Immunity

by Lisa Breitenwischer

July 14, 2023

Boost Summer Immunity

Summer isn’t typically a time of year that people associate with getting sick. However, change in the weather during summer leads to a shift in temperature, that leads to growth of certain viruses and bacteria. Crowded swimming pools and vacation spots are perfect breeding grounds for germs. This viral landscape can create health issues like headache, flu, sore throat, gastrointestinal diseases, jaundice and skin rashes.

Your immune system gets depleted during stress, poor diet, inadequate sleep, obesity, lack of physical activity, and neglecting protein-rich food. Some evidence suggests that a diet with too many calories and refined sugar can impair the immune system-a good reason to limit your intake of sugar, alcohol and highly processed carbs.

Something as simple as eating more fruits and vegetables can increase your immunity. Aim to steer clear of refined processed products and instead focus on eating nutrient-dense foods, healthy fats, lean proteins, and complex carbohydrates.

Additional Tips to Stay Healthy In Summer

  • Vitamin D. This vitamin is important for immune function, so try to include food sources regularly in your diet. Useful options include eggs, mushrooms and oily fish like salmon or take a supplement. 
  • Vitamin C is a powerful antioxidant for maintaining healthy skin and supporting the immune system. Foods rich in vitamin C are: oranges, kiwis, lemons and grapefruit, tomatoes, potato, strawberries, broccoli, papaya.
  • Zinc. This mineral is essential for supporting immune function, wound healing, and DNA synthesis. Foods rich in zinc: meat, shellfish, legumes, yogurt, cashews, pumpkin seeds, 70-85% dark chocolate.
  • Probiotics are gut modifiers, these foods also help maintain the immune system. Include foods like: Sauerkraut, plain greek yogurt, cottage cheese, kefir, apple cider vinegar, sourdough, green peas, asparagus, pickled beets, apples, bananas, oats, and garlic.
  • Drink Water. Adequate and regular hydration is a must.
  • Moderate Exercise elevates Glutathione levels in your body which in turn boost your immune system.
  • Manage Stress. Try stretching, getting some sun, taking a quick walk, meditation, or take a moment to pause and breath deep.
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