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]

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?

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. 

📌Save this post for later!

Setting the Record Straight.

Exercise & Immune Function: Helpful or Harmful?

Let’s set the record straight.

Consistent moderate exercise supports immune function by:

✅ Increasing circulation (so immune cells can work their surveillance system better)

✅ Increasing lymphatic flow (lymph will stay stagnant if you don’t move)

✅ Improving metabolic health (which translates to immune health)

✅ Lowering inflammation (creating a more balanced immune response)

✅ Decreasing stress (which can significantly affect immune function)

Lots of people get confused about this because athletes going through prolonged intense training are more susceptible to getting sick.

It all comes down to how much you exercise and how hard.

The science shows that exercising at a moderate to vigorous intensity for about 60 minutes per day gives the biggest immune benefits.

What’s your plan for getting moving?

70% of Your Immune System is Here…

😮 70% of your immune system is in your gut.

Have you heard this statistic?

It’s true.

Of all the immune cells in the human body, 70-80% are located in a place called the GALT, which is lymphatic tissue around the gastrointestinal tract.

These immune cells are trained by the gut microbiome, which means…

🙌 Healthy Gut Microbiome = Healthy Immune System 🙌

Most people never think about it, but eating in a way that supports the gut microbiome is one of the best ways to support your immune system!!

Want some ideas for microbiome-friendly foods?

🥦 Fiber-rich fruits and vegetables

🥣 Probiotic-rich yogurt, kefir, and sauerkraut

🧄 Prebiotic-rich foods like garlic, onions, and bananas

Not everyone does well with these foods, depending on many individual factors. Please do not take this as medical advice.

Reach out for specific guidance on how to support your immune & gut health in a personalized way.

Like if you found this helpful ❤️

Reference

Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. [link]