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Getting sick sucks. Especially when it’s the holiday season….nobody wants to miss out on Christmas parties and partaking in all of the joyful festivities that the holiday season brings.
Well, your employer doesn’t want you sick either!
My work recently brought in a professional nutritionist (Tzabia Siegel) to speak to my company about healthy eating and maintaining a strong immune system over the holiday season. It was a great idea and everyone was really receptive to the great information we received.
I plan to do a guest post or a Q&A with the Tzabia in January.
Here is a summary of some of the highlights of the presentation:
There are many factors that influence your immune system. Some of them include:
- Emotional state
- Sleep
- Exercise
- Body weight
- Nutrition
- Stress
Stress plays a significant role in inhibiting both the production of antibodies and circulating lymphocytes (low levels increase your risk of infection). Certain activities can help you manage your stress levels. Some of these activities include:
- Exercise
- Deep breathing
- Yoga
- Meditation
- Laughter
- Reading
7 Nutrition Tips for Immune Support During the Holiday Season
1. Eat foods in their natural state as much as possible (i.e. eat an apple instead of drinking a glass of apple juice).
2. Eat foods that assist in building and maintain a strong immune system.
- Ginger
Kale
- Tomatoes
- Broccoli
- Cauliflower
- Red peppers
- Brussel sprouts
- Kale
3. Eat fruits that are in season for snacks and desserts
4. Eat fats that support the immune system.
- Coconut oil
- Extra Virgin Olive Oil
- Avocado
- Fish Oil
- Almonds (I recently started using almond butter, it’s amazing!)
Rooibos Tea
5. Eat yoghurt, kefir and probiotics.
6. Eat foods that are rich in glutathione (essential for immune system function) and immune supporting proteins. Some examples:
- Chicken
- Turkey
- Pork
- Ricotta cheese
7. Drink lots of hot drinks (e.g. rooibos tea, ginger tea, green tea, chicken soup broth) and fresh water.
As I mentioned above, I will post on ways to boost your immune system through nutrition in a later post. To read more on Tzabia Siegel, please visit her website, The Food Coach.
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