- Somehow, and I know it sounds crazy,
but 2020 seems to have flown by.
It's been an incredibly tumultuous year
and it's almost time to buckle down
and hibernate for the winter.
Now more than ever,
it's important to keep on top of your nutrition,
as it's vital to support the function
of a healthy immune system.
Here are 10 plant-based tips
to keep your immune system in check.
Number one, support adrenals.
Time for a mini science lesson.
Located just above the kidneys,
the adrenals are hat-shaped glands
that produce a number of important hormones,
including cortisol, AKA the stress hormone.
The adrenals are the ones responsible
for your fight-or-flight response.
Some experts believe the daily stresses
and anxieties of modern life can lead our adrenal glands
to produce too much cortisol, eventually leading to burnout.
(car horns honking)
This is known as adrenal fatigue,
an imbalance that can negatively affect the immune system.
How can you support your adrenals in time of stress?
One way is to take an immune-supporting supplement.
Fueled with a powerful combination
of vitamin C, elderberry, and echinacea,
HerbaLand's Immune Plus Gummies for Adults
are vegan, gluten-free, sugar-free,
free from major allergens, and perfectly tasty,
thanks to their raspberry lemon flavor.
They'll help support the adrenal glands
and strengthen the immune system as a whole,
which is a win-win during cold and flu season.
You can also try to keep on top of your stress levels
with a bit of self-care,
whatever form that may take for you.
Number two, eat more plant-based foods.
Want to know another way to support a healthy immune system?
Make sure you're getting all the right vitamins
and minerals through your diet.
Plant-based whole foods like fruits,
vegetables, nuts, and whole grains
are all sources of important vitamins, minerals, and fiber.
The latter is particularly important
when it comes to maintaining a healthy immune system
because it's good for your gut.
Number three, support gut health.
Speaking of your gut, supporting gut health is vital
when it comes to ensuring a healthy
and properly functioning immune system.
This is because roughly 70% of your immune system
is actually located in your gut.
You may not like to think about
all those gut bacteria floating around,
but they have very important jobs.
They help T cells to develop and ensure nothing gets through
your intestinal lining that shouldn't.
Wanna help your bacteria out?
Feed them foods high in fiber
like beans, nuts, grains, vegetables, and citrus.
Fermented plant-based foods like tempeh, miso,
kimchi, and sauerkraut are also good for gut health.
Number four, boost iron intake
by drinking coffee away from meals.
While coffee is good for waking up in the morning,
it's frankly not great for nutrient absorption,
particularly when you have it with a meal.
One study by the National Institute of Health
found that drinking instant coffee
with a meal containing bread
reduced iron absorption by 60% to 90%.
The stronger the coffee, the less iron absorbed.
And it's not just coffee that has an impact.
Polyphenols found in both tea and coffee
may also inhibit iron absorption.
No surprise here, but iron is important
to keep your immune system healthy,
as it helps transport oxygen around the body
to keep tissues nourished.
But you don't necessarily have to give up
your daily cup of joe,
as drinking coffee away from mealtime
does not seem to impact iron absorption.
Number five, take vitamin D.
Vitamin D helps keep your immune system going,
so it's important to get your fill.
If you haven't, you should definitely
get your levels checked with your doctor.
Vitamin D is known as the sunshine vitamin.
This is because your skin actually makes it
in response to sunlight.
Factors that can lead to deficiency include living somewhere
that doesn't have many bright sunny days.
For some countries like up near the Arctic,
this may be close to year round.
For others, this may be just in the fall or winter months.
But there are other ways to get vitamin D
aside from sunlight,
You can get vitamin D2 from plant-based foods
like fortified cereal and mushrooms.
You can also get vitamin D3,
the more absorbable form of the vitamin, from supplements.
Most commercial D3 supplements
contain sheep-derived lanolin,
but HerbaLand's D3 and B12 Gummies for Adults
are certified vegan.
They use lichen.
The recommended dose is one gummy per day with a meal.
However, it's important to note
that individuals need different amounts
depending on their current levels.
With that in mind, it's always best
to get your vitamin D levels checked with your doctor first.
Number six, get a good night's sleep.
When it comes to a healthy immune system,
do not underestimate the importance of good sleeping habits.
This is because sleeping helps to improve
your body's T cells.
These are immune cells that fight against
other harmful virus-infected cells.
Stoyan Dimitrov, PhD,
a researcher at the University of Tubingen in Germany,
authored a study on the subject in 2019.
He explained to Healthline,
"Stress hormones dip while the body is asleep.
"High levels of these substances
"might decrease the efficiency
"of T cell immune response to kill pathogens."
As a minimum, adults should aim
for seven hours of sleep a night.
Number seven, drink lots of water.
It's age old advice:
If you wanna feel healthy, drinking water is key.
Drinking water is fundamental
to keeping your immune system strong.
Why?
Because it helps carry oxygen around the body,
which is obviously high on the list of priorities.
Staying hydrated also helps flush away harmful toxins,
preventing a buildup that could potentially
threaten your immune system.
If you're not a pro at hydration,
try adding a dash of lemon or ginger
to your water to enhance the flavor.
Both are high in antioxidants
and will help to stimulate healthy digestion.
Number eight, engage in physical activity.
Exercising regularly, be it in a gym, outside
or more likely these days at home,
can help boost your immune system for a number of reasons.
When we work out,
our body releases hormones called endorphins.
These make us feel good
and help to reduce our stress levels.
And if you remember, when we talked about adrenals,
stress is no good for your immune system.
Exercise also helps our bodies to make white blood cells,
including T cells, which we always need a strong supply of.
And because we're increasing circulation
when we move around,
those cells get distributed throughout the body.
Number nine, increase healthy fats.
Omega-3s and their anti-inflammatory properties
support the immune system by activating T cells.
Research into how this specifically works is still underway,
but several studies have shown that Omega-3s
have positive immunoregulatory effects.
Can you get enough Omega-3s on a vegan diet?
The answer is a resounding yes.
For more information on sources, see our video
on plant-based Omega-3 sources better than fish.
Companies are now offering vegan sources
of Omega-3 fatty acids in liquid supplement form.
There are plant-based algae oils, as well as flax seed oils.
HerbaLand offers flaxseed-based
vegan Omega-3s in gummy form.
It also offers a vegan version for kids,
both in orange flavor.
Number 10, consider a multivitamin.
Sometimes, you just need a little extra assurance, right?
While it's possible to get most nutrients
in bountiful amounts on a well-planned plant-based diet,
a catchall supplement may be beneficial.
It will also ensure you're getting enough B12,
which can be difficult to get from vegan food sources.
Available for kids and adults,
HerbaLand's vegan multivitamins
contain a balanced combination
of 13 essential vitamins and minerals, including B12.
What did you think of these immune-supporting tips?
Do you follow a plant-based diet?
Will you consider taking HerbaLand supplements?
Let us know in the comments below.
(light upbeat music)