Based on RIGHT Diet for Autoimmunity by Darshi Shah, INHC, CNT – www.darshishah.com
As a nutritional therapist & health coach, the best advice I can give to clients is not to get sick! Prevention is really where it’s at; but how does one achieve the daunting task of not getting sick?
Since our immune system is designed to protect us from illness, we can start by strengthening our immune system. Here are my top 10 strategies to build one of the greatest human defense systems:
1. Hydrate : On average men should consume 13 cups of liquids, and women 9 cups daily. Avoid non-sweetened beverages. A daily dose of unsweetened green tea is loaded with antioxidants and has anti-cancer properties.
2. Get your nutrition from real clean foods. Avoid GMO foods. Eat organic when possible, especially from the dirty dozen crops. Avoid your individual dietary triggers, and pay attention to your body’s messages to you (bloating, migraines, constipation). Common triggers to chronic inflammation include gluten, dairy, and refined sugars. Use anti-inflammatory herbs and super-spices like turmeric, ginger, onions, and garlic to flavor your foods.
3. Eat G-Bombs daily. Consume plenty servings of vegetables and fruits from all different colors help ensure antioxidant intake which is anti-inflammatory and protective. GBOMBS are an acronym for the different category of superfoods needed for health daily. G- greens; B- beans; O – onions; M – mushrooms; B – berries; S – seeds. Eat a variety each day and load up on nutrient density for your health.
4. Eat healthy fats. Natural unrefined oils (Coconut oil, nut oils, and olive oils) have less chance of being GMO and introducing endocrine disruptors. Wild caught fish, avocados, nuts, and seeds, and organic butter/ghee from grass-fed cows have good healthy fats with high omega 3s.
5. Join the culture club. Eat cultured yogurts using your choice of milk, and make homemade ferments like kimchi, kombucha, and sauerkraut – the king of all probiotics.
6. Supplement with only what you need. You may not need a multi-vitamin if you are eating a good variety of clean foods daily; but if you have a deficiency or are directed to take supplements, then supplement smart by taking only what you need. Latest studies indicate that overdosing on vitamins and minerals is not good for you, and could have negative consequences.
7. Get adequate sleep. This usually means 7-9 hours of good sleep to recharge and recovery your body’s organs and assimilate memories and mentally recharge.
8. Get daily self-reflection time. This is your time for quiet reflection, prayer, or meditation. It is a stress-relieving release activity which strengthens immunity.
9. Get regular physical activity. Staying moderately active every day releases stress, builds muscles and keeps your body/fat ratio in check.
10. Clean up your environment. Your environment is susceptible to toxins, so it is good to assess what you are coming into contact with via air, water, food, toiletries, beauty products, and household cleaners.
The journey from illness to wellness involves changing the “I” to a “we”. So it is okay to get additional support to improve your health. For more information on autoimmunity and how to experiment with a modified elimination diet, check out RIGHT Diet for Autoimmunity , which has over 50 plant-based recipes which are free of gluten, dairy, and refined sugars. For more information on a diet transition, chronic condition, or health coaching, click here to schedule a complimentary 45 minute nutritional breakthrough session (Limited Availability).