Month: September 2020

What To Eat Today To Boost Immunity and Health

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Boost immunity and health

Would you like to know what to eat today to boost your immunity and health? Imagine having lots of energy, looking healthier, with a strong immune system to protect you from sickness. That was my dream several years ago.

But it took some figuring out. Now, I’ve written before about how I was always catching colds, the flu, sore throats over and again. At the same time, being sick also made me lose weight!

And that was annoying. Because you probably know that when you’re feeling unwell you often don’t have an appetite. And so I would focus on drinking fluids like soups, teas, lemon drinks with ginger for recovery, but those just don’t have many calories.

So then I started to look into how to avoid falling sick, boost my immunity and meet my weight gain goals. To find food that nourishes, protects and heals. And guess what?  I found I could do it by turning to the fridge, freezer, fruit bowl and pantry.

What to eat to boost immunity

Hey, if you’re looking to super-charge your defence system against infections, knowing what to eat today to boost immunity and health is pretty important. Other things like enough exercise and sleep, managing stress, not smoking and keeping a healthy weight are also necessary.

But today, we’re going to focus on food for better immunity and health.

                     How To Eat Your Way To A Stronger Immune System

1. A Balanced diet.

The first thing is the need for a balanced diet including lots of whole foods. Whole foods are minimally processed and as close as possible to their natural state.

A balanced diet

 A balanced diet includes whole foods and gives you the nutrients and calories your body needs to function optimally. Check out this post for more info.

In short, a balanced diet contains the following basic food groups.

  • Carbohydrates including whole grains and cereals – To provide energy.
  • Protein – For muscle growth and repair
  • Fruits and vegetables – For vitamins, minerals and antioxidants.
  • Fats – To provide organ protection and warmth.
  • Dairy or alternatives.  For calcium and vitamin D.

2.Focus on fruits and vegetables.

So, while fruits and vegetables are a part of the balanced diet, they really deserve their own spotlight because of their central role in fighting disease and infection.

Why? Because they play an essential part in boosting immunity due to their nutrients which are needed for tissue repair, wound healing, immune function, and may reduce the risk of cancers.

The essential vitamins include A, B (group), C, D, E and K.  Some of the minerals include potassium, sodium, calcium etc.

The reason there are guidelines outlining how much fruit and vegetables we are to eat everyday is because many of these nutrients can’t be produced by the body, and are needed to sustain life.

To clarify, you may have heard of “eating the rainbow”, which basically means eating a range of brightly hued vegetables and fruits for improved health.

Fruits and vegetables to boost immunity

It’s pretty amazing when you think about it, how colourful they are. And no, it’s not just to make us to want to rush out and eat them.

Fruits and vegetables, spices, nuts, herbs and legumes fall into 5 colour groups, with each colour having its own phytochemicals / superpowers/ disease fighting properties.

  • Red- Contains lycopene, an antioxidant that supports heart health and may protect against cancer. (Strawberries, apples, tomatoes, beetroot, red capsicums etc.)
  • Orange/yellow – Contains carotenoids and vitamin C which promote healthy vision and boost the immune system. (Oranges, pumpkin, mangos, bananas, pears, capsicums, carrots etc.)
  • Blue/purple- With resveratrol and anthocyanins which may protect cells from damage, against cancer and heart disease(blueberries, eggplants, purple cabbage, plums, prunes, purple grapes etc)
  • Green- With chlorophyll, vitamin K for bone and blood health, and cancer fighting properties (Green leafy vegetables, broccoli, kiwis, peas, green grapes etc.)
  • White/brown- Consist of phytochemicals like allicin and quercetin which are anti-viral and anti-bacterial. (Garlic, cauliflower, mushrooms, white onions etc.)

Mind you, this isn’t anywhere near a complete list.

I personally found this bit was crucial with what to eat today to boost immunity and health.  I went from catching a cold or flu every few weeks to not having one for well over 12 months.

3.Anti-inflammatory Foods

What is inflammation? Inflammation is your body’s natural response to a foreign body such as germs, chemicals, pollen etc. The immune system sends white blood cells to protect the area and this response can lead to pain, swelling and redness among others.

Today, we are exposed to many sources of inflammation. Think cigarette smoke and poor air quality, alcohol and industrial chemicals, toxins in food, water, skin or hair products etc.

While the liver and kidneys filter these toxins in the body, they can get overwhelmed by large amounts. Over time, this can lead to chronic inflammation which can cause tissue damage and disease.

Importantly, eating foods rich in antioxidants can protect us from higher levels of inflammation and cell damage. This discusses how to use food to fight inflammation.

Luckily for us, there are tons of anti-inflammatory foods out there. For example nuts, turmeric, fatty fish (e.g. salmon and tuna), tea, olive oil, ginger, fruits and vegetables, whole grains (beans, lentils etc.).

On the other hand, there are also inflammatory foods which are to be avoided because they contain unhealthy fats and cause blood sugar to spike. For instance processed foods, deep fried foods, sugar, foods with high amounts of trans fats and even red meat.

  • Fermented Foods
Eat fermented foods today for immunity

Science has only recently begun to understand how important the gut is for immunity.

Did you know about 75-80% of the immune system is found in the gut. There are literally trillions of bacteria living there. To keep bacteria healthy, they need to be fed the right foods for good immune function.

Say hello to my little friends….. fermented foods.

Fermented foods are preserved using a natural process where yeast and bacteria  break down food into other particles. And this process also supports the growth of probiotics or good bacteria which gives these foods their distinct taste. As a result they have high amounts of vitamins and minerals which can strengthen an immune system.

There are lots of fermented foods including yogurt, kimchi, kefir, sauerkraut, kombucha, apple cider vinegar, miso, pickles and some cheeses to name just a few.

So just to clarify, eat small amounts of fermented foods, but do maintain them in your diet regularly for immune function.

  • Protein
Eating your way to stronger immunity

Lean protein is another vital food because it helps in recovery and healing after sickness. Protein builds up and repairs cells, body tissue as well as antibodies that fight infections. In addition, many protein sources also contain iron and zinc.

Firstly, the body needs zinc for immune function and wound healing.

Secondly, iron is needed for cell function.  Low iron can suppress the immune system and cause anaemia. Similarly, a general lack of protein in the diet can lead to reduced immunity and feeling constant fatigue and weakness. See this for more on iron and immunity

Foods rich in protein include lean meat and poultry (beef, chicken, turkey), fish, milk and other dairy), eggs, beans, chickpeas, lentils, almonds, peanuts and oats among others. See this for a guide to easily keeping some protein rich kitchen staples on hand.

  • Water

Importantly, don’t forget to stay hydrated. Yes, something so simple but oh, so important.  After all, our bodies are made up of roughly 60% of water and it is crucial for so many functions.

For example, absorbing nutrients, preventing some health conditions e.g.  constipation and urinary tract infections, improving energy levels, waste removal and regulating temperature.

It is good practice start your day with a glass of water to rehydrate after you wake up. While we’re asleep for 6-9 hours each night, many of our body functions continue as part of the repair process, and use up water.

Additionally, don’t forget to drink lots of water during the day (at least 8 glasses including soups, juices, and other fluids).

Foods that support immunity and weight gain goals:

Finally, here is a short list of tasty foods with the function of supporting immunity and weight gain goals.

  • Fatty fish.
  • Plain yogurt.
  • Nuts.
  • Oats.
  • Avocado.
  • Lean meats and poultry.
  • Dark chocolate (I knew you’d like that one).
  • Beans and legumes.
  • Milk and dairy.
  • Sweet potatoes.

To sum up, try these suggestions for what to eat today to boost immunity and health. Give it a go, your body will love you for it.

How Exercise Helps With Boosting Your Healthy Weight Gain.

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Exercise is a part of healthy weight gain

Exercise helps with weight gain? Well, yes actually.

While exercise is usually seen as a tool for weight loss, it does play an important role in weight gain. More than that, it’s highly recommended to gain healthy weight while building lean muscle through exercise.

Building lean muscle is not just a goal for athletes, body builders or those wanting bigger biceps or abs. Or at least it shouldn’t it be.

When looking to gain weight, gaining just fat isn’t ideal. You may be hurting your health which can lead to chronic conditions like high blood pressure, stroke or Type 2 diabetes. And yes, that can happen even if you’re slim.

What kind of exercise helps with weight gain?

Strength building helps with healthy weight gain.

So, does any ol’ exercise help with weight gain? Actually, the best ones for healthy weight gain are body weight exercises and weight training.

I remember I kind of recoiled when I was first encouraged to lift weights many years ago. I thought “Great. I’m going to end up looking like I can enter a Schwarzenegger look-a-like competition.”

A lot of people, especially women think that starting with weights means you’ll get really ripped and masculine looking, but that’s not the case.

Women generally lack the testosterone levels to get really muscular. So don’t worry too much about that.

Of course if you want, you can get really ripped and muscled if that’s your goal, but that requires discipline, many sessions of committed heavy weight training, and a heck of a whole of muscle fueling food.

We’ll cover weight training and body weight exercises in a little bit, but first, let’s talk about cardio exercises.

Now you’ve probably heard of cardio. Cardio exercises are those that get your heart rate up. They are very effective when the end goal is weight loss.

With cardio, you burn quite a number of calories depending on the exercise. Some examples of cardio include running, cycling, soccer, skipping, rowing and group classes like zumba, body attack or step classes among many others.

Cardio is important for everyone and has benefits such as strengthening the heart, reducing the risk of heart disease and lowering blood pressure.

However if you’re trying to gain weight, cardio exercises are best kept to a minimum because the idea is not to torch calories, which is what it does.

Why do we need strong muscles?

So why is muscle important in the body anyway?

Well very simply, the body is made up of over 600 muscles. They allow us to breathe, move, walk, talk, blink, and pick up Leo the cat, in addition to lots of other daily functions.

And don’t forget, the heart which is the organ that keeps us alive is also a muscle, pumping blood all over the body.

Cat hinting it's time for your exercise
Time for your exercise

Strengthening our muscles empowers our body in many ways which leads to better health. Read more on healthy muscles here. Body weight exercises and weight training both add and strengthen muscle.

Body weight exercises:

These use your body’s own weight as resistance to build strength through movements such as pushing, lunging or pulling. Think of push ups, planks, yoga or sit ups.

These exercises are great for people just starting out with building more muscle as you often don’t need any equipment to do them. You can do them alone in your bedroom or living area.

That’s right. No excuses not to, when you’re not at home.

They are limited in terms of how much muscle you can gain because you are only using the resistance from your own body weight, no more and no less. But they are great for improving strength, endurance and balance.

Weight training exercises:

Exercise for healthy weight gain

This type of training uses weights for resistance. Weights here include free weights such as dumbbells and barbells or weight machines. Lifting weights creates a stress to the muscles which gets them bigger and stronger.

You could go for either light weights, heavy weights or a mixture of both. Heavier weights will obviously build more muscle and faster than using light weights.

Weight or resistance training also increases stamina and builds endurance. As your body gets stronger, you’re able to challenge yourself to do even more, and these positive effects spill over to your mental health as well.

Word to the wise here. Incorrect use of weights can result in injuries, so if you are new to weight training, start with an experienced trainer, or join a weights class like body pump to see how it’s done properly and get direction from an instructor.

Other benefits of resistance exercises

Other than overall weight increase, toning up and building muscle, these types of exercises have a number of benefits. Let’s have a look at some of them.

1.Working up a good appetite.

Have you ever felt ravenous after doing some exercise? That’s because it can increase appetite as your body realises you’re burning energy and therefore need more fuel (food) as a result.

Bring on the hunger cues. See here for more tips on how to easily increase your daily calorie intake.

When building muscle, your muscle tissue is tearing and repairing itself. This also helps stimulate your appetite for muscle strength and recovery.  You may have seen articles on what to eat straight after a workout for recovery, that’s what they are talking about. 

Read more here on why it’s important to fuel your body for exercise.

It goes without saying that an increase in appetite works in favour of your weight gain goals

2. Keeps bones strong and healthy.

The stress applied to muscles during resistance training can build strong bones and increase bone density. Bone is living tissue and like muscle, it can get denser and stronger with resistance training.

As we age, we lose bone density which can lead to conditions such as osteoporosis.  This Harvard article explains why weight training is also good for bones.

3. Helps with coordination, balance and posture.

Exercise helps with balance and coordination

Resistance exercises work your muscles, making you stronger and fitter in carrying out daily activities. Some of these daily activities include walking, lifting, running, climbing stairs etc. 

Think about it, quite a large part of coordination and balance depends on the strength of the muscles in your legs, arms, core and back. Good balance and coordination will help with reducing falls, injuries and even ease pain.

Building muscle strength can also help with maintaining good posture, keeping your spine and body properly aligned.

4. Can help with better sleep and better mood.

Exercise is great for the body and the mind.

It helps reduce worry by releasing endorphins during your work out, making you feel more relaxed and less stressed. Also, using up energy while exercising makes you feel tired. The combined lowered stress and tiredness can help you sleep better.

5. A more toned appearance and improved body confidence

Resistance training can help you achieve a more toned and sculpted look which can be transformative for the body and mind. After all this is one reason why people would try to gain weight.

This is important for a lot of people who are trying to gain weight, and will improve self-esteem and confidence. Alongside that your body just becomes physically stronger and healthier.

What exercises do I do?

Tools of the trade

Everyone’s goals are slightly different and they will have (or discover) their own favourite techniques or what works for them.

Personally what works for me has been a mixture of body weight exercises, light weights and a little cardio.

I do lunges and toning workouts, yoga, push ups and use resistance bands. I also like body pump classes.

Body pump uses light weights with many repetitions (between 800-1000 reps in a class). This is different to heavier weights which need few repetitions, but which will build you much more bulk.

Other than that, I walk lots, and also like some group cardio classes. These classes do burn lots of calories however I don’t do them often, and increase my liquid calorie intake when I do go. See How to gain weight by drinking calories for more on this.

Happily I can also report to not looking like a gladiator, which was never my goal.

So go ahead and use exercise as a tool for healthy weight gain. You won’t be sorry and you might just get addicted.