Fall has swept in with its chilly weather and rainy days. This change in season often brings an increase in colds and flus that can leave you feeling tired, worn out and depleted.
Thankfully, there are food-based options that are typically found right inside your refrigerator or cupboard that may help support the immune system and bring a healthy dose of prevention.
Sherry Torkos, an internationally known holistic pharmacist, co-author of Saving Women’s Hearts and author of The Canadian Encyclopedia of Natural Medicine, gave some expert advice when it came to her top five foods to have on hand this upcoming holiday season.
1) Omega-3-rich foods such as cold water fish, walnuts, flax seeds and chia seeds
Everyone knows of their incredible heart healthy benefits but Torkos further explained that they help lower inflammation, improve cognitive function and brain health, and can be important for mood and well-being.
“Keep these in mind for those suffering from seasonal affective disorder (SAD) as the days become dimmer,” she said, and added that omega-3 supplements have come a long way in improving taste and texture.
Torkos advises people to buy a good-quality pharmaceutical grade product that tests for pesticides and other toxins and warns that rancid oil will smell badly - which is your cue to toss it in the garbage.
2) Green Tea
This tea is a nice, warm alternative to coffee with plenty of health benefits. Torkos explained that green tea is high in flavonoids and full of antioxidants. Its active ingredient EGCG could be helpful with regulating body weight, and is supportive of the immune system including potential cancer risk reduction.
Research has shown that it helps protect the skin from ultraviolet damage and is heart healthy. While drinking green tea is helpful, Torkos said that some studies recommend up to 10 cups per day to get the desired effect which is a lot to consume. A supplement that is free of pesticides and solvents is ideal.
3) Berries
Full of antioxidants and immune benefits, “these have definitely made their way from the fridge to the supplement cupboard” Torkos reported. Her favorite is elderberry which is often found commercially as black elderberry extract in the form of a liquid or lozenge.
This immune-boosting berry has been studied for its effects on colds, upper respiratory infections, and sore throats with success. Torkos recommends it regularly for entire families as it is safe in children as young as 2 years old and tastes delicious.
Her other commonly recommended berry is the cranberry, especially for those women who are predisposed to bladder infections. Since routine antibiotics can cause antibiotic resistance, secondary infections such as yeast, and digestive upset causing diarrhea, cranberry taken regularly is her “go-to” for prevention.
Be aware that cranberry juice can have a lot of added sugar so go for pure cranberry juice (diluted with water if necessary) or cranberry supplements.
Torkos reminds women that there is still a time and place for antibiotics. She urges women not to hesitate to contact their health care providers if needed for a suspected bladder infection.
4) Turmeric, otherwise known as Curcumin
This colorful spice is gaining a lot of attention these days for the multitude of health benefits it bestows. Not only is it a delicious ingredient in a curry meal, turmeric is now commercially available in supplement form. The supplements are better at achieving a therapeutic dose.
Torkos recommends turmeric for a number of symptoms. “It helps with arthritis, digestive problems, inflammation, immune issues, and there is preliminary evidence showing it may help with Alzheimer’s and cataracts.”
5) Fermented foods for good gut bacteria
Think kefir, kimchi, sauerkraut, kombucha and plain yogurt without added sugar. Torkos reported, “There is evidence that certain probiotic strains help reduce respiratory infections, and it is great for both kids and adults who have digestive issues such as constipation, colic, or diarrhea.”
Probiotics taken daily can also reduce the risk for recurrent yeast or bacterial vaginosis (BV) infections.
Lastly, she advocates that all people who take antibiotics regardless of their reason do a probiotic with it to help replenish the good gut bacteria that gets depleted.
When you incorporate more of these five nutritious foods on a regular basis, they will not only work to support a healthy immune system but other areas of the body as well.
Source:
Interview with Sherry Torkos, October 28, 2014.
http://www.sherrytorkos.com
Books Written bySherry Torkos and her Bio
http://www.sherrytorkos.com/about-sherry/sherry-torkos-bio/
Reviewed October 30, 2014
by Michele Blacksberg RN
Edited by Jody Smith