Stay Healthy this Winter!

Blood sugar control is so important 🙌

It’s still cold & flu season, and we know that diabetes makes people more susceptible to developing serious lung problems from common viruses.

A new study just published in Nature tells us WHY but also gives hope and actionable info.

The study found that elevated blood sugar levels disrupted immune cells in the lungs and prevented them from activating the immune response.

But the good news is….

Tight control of blood sugar levels prompted those immune cells to regain their function and mount a protective response.

This is more evidence that metabolic health affects overall health.

It’s also evidence that we are not powerless.

Reference

Nobs SP, Kolodziejczyk AA, Adler L, et al. Lung dendritic-cell metabolism underlies susceptibility to viral infection in diabetes. Nature. 2023;624(7992):645-652. [link]

Immune Smoothies (Recipe Inside!)

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I’m loving these immune smoothies. 🥤

Just toss the following ingredients into a blender and you’ve got a beverage that will make your immune cells happy 💃

🥬 1 cup Leafy Greens

Spinach and kale are packed with antioxidants and beta carotene (the plant world’s precursor to vitamin A)—plus fiber and very few calories.

🥭 1 cup Frozen Fruits

Even during the winter months, you can get frozen pineapples, mangoes, or berries for a boost of vitamin C.

🥣1 cup Greek Yogurt or Kefir

Fermented foods are teeming with probiotics to support the gut microbiome and immunity. These foods also add protein to the mix.

🥄 2 Tbsp Seeds

Hemp seeds, chia seeds, sesame seeds, and ground flax seeds provide essential omega-3 fats.

🥛Water or Almond Milk

Top it off with as much liquid as you need to get a sippable smoothie.

One of my favorite combos is to use spinach, mangoes, yogurt, chia seeds, and almond milk. If I’m feeling fancy, I add a splash of vanilla and cinnamon.

Let me know what you think!

Swap This for That (Immune Edition)

🍭 Sugar swaps for immune health!

Here’s my take on sugar and immunity:

Science shows that elevated blood sugar weakens our ability to fight off infections.

Foods that spike the blood sugar are things like soda, candy, cookies, and sweets…

…all the treats people love to eat at the holidays 🎂🧁🥂

So here are some sugar swaps to try:

✅ Sparkling water instead of soda

✅ Dark chocolate instead of candy bars

✅ Coconut clusters instead of cookies

✅ Chia pudding instead of ice cream

You might even fall in love with some new and healthier treats you’ve never tried before.

Do you have any other sugar swaps you love?

Insider Immune Hack

Immune hack most people never try 💥

Ever noticed that you’re more likely to get sick when you’re burning the candle at both ends and pushing the limits of your stress?

That’s because stress triggers cortisol.

While cortisol suppresses inflammation in the short term, over time it weakens the immune system to be less effective at fighting off invaders.

That’s where adaptogens come in!

Adaptogens are herbs that strengthen the body’s resilience on many levels—from stress to hormones to immune function.

You may have heard of…

🌱 Tulsi (Holy Basil)

🌱 Ashwagandha

🌱 Rhodiola

🌱 Reishi

Sometimes adaptogens can interact with medications or health conditions, so please consult with a practitioner knowledgeable about herbs before taking supplements or even teas.

This is what we do best in functional medicine!

Immune Prep for Holidays

Immune Prep for the Holidays 👇

The holidays come with their fair share of gatherings, sugar, and stress—all challenging our immune systems a bit more than at other times of year! 

For immune support, consider…

1️⃣ Daily Movement

Moving your body gets your circulation and lymphatics flowing, relieves stress, and decreases your susceptibility to falling sick. 

2️⃣ Probiotic-Rich Foods

Remember that 70% of your immune cells are in your gut! Probiotic-rich foods (think yogurt, kefir, kombucha, and sauerkraut) support the gut microbiome. 

3️⃣ Vitamin C-Rich Foods

Oranges, grapefruits, broccoli, and bell peppers are excellent sources of vitamin C as well as other antioxidants to support immune health. 

4️⃣ Immune-Supportive Supplements

Consider taking a multivitamin or some extra nutrients like vitamin D or zinc through the cold and flu season. 

5️⃣ Sleep

One of the best things you can do for your immune system is to give your body time to rest and restore!

There are no guarantees when it comes to staying healthy through the winter months, but there are always ways to support your body’s resilience. 

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