Bugs Out, Bugs In!

‘Immune Boosting’ is a term we see thrown around a lot - and it often has a lot more to do with marketing than with health. So what can we really do to cut down on our chances of getting sick, and help bolster our body’s ability to fight the viruses and bacteria we encounter? There are both ancient and modern ways to cut down on illness in Fall and Winter, (check out some of our other articles on immunity) but two of the most important both have to do with microbes.

#1 Keep the Bugs Out!

Wearing a mask, hand washing, and air filtration all work on the same principle: a virus or bacteria can’t make you sick if it doesn’t get in your body!

Wearing a mask will reduce your risk of breathing in airborne viruses like COVID and influenza (as well as harmful wildfire smoke), and thorough hand washing will protect you from surface transmission of many cold viruses and nasty stomach bugs. 

Air filtration is an easy and effective way to protect yourself from viruses, as well as mold, smoke, and other allergens and irritants (read my article on air quality for more info).

Nasal rinsing or using a neti pot or nosespray offers another layer if microbes make their way into your nose. Use a non-medicated nose spray (we like Xlear at Energy Matters) every day during flu season, and use a neti pot after visiting places where you might have been exposed to pathogens or if you feel like you’re fighting something.

#2 Put the Bugs In! 

The right bugs, that is. Have you heard that immunity is in the gut? Turns out a flourishing and diverse microbiome of beneficial bacteria in our digestive systems is one of the most important parts of healthy immunity. There’s a lot to say about the care and feeding of our helper bugs, but the best place to start is with eating an array of plant based foods that will keep your microbiome well-fed. 

Prebiotic foods are the favorite snacks of beneficial bacteria, usually whole foods that are high in fiber. A few powerhouse prebiotic foods are sunchokes, dandelion greens, and raw or lightly cooked leeks, onions and garlic. Whole grains, legumes, fruits and vegetables, nuts and seeds all contribute to happy and healthy gut bacteria.

Probiotic foods contain live microbes that can help bolster and restore your microbiome, which can be damaged by many aspects of modern life such as stress, antibiotics, environmental toxins and limited or processed foods. Naturally fermented foods like sauerkraut, kimchi and other pickled vegetables, miso, tempeh, yogurt and kefir have all been shown in studies to increase microbiome diversity and immune function and also help you digest high-fiber prebiotic food (SOURCE). Plus they’re delicious! Have a small amount of fermented foods every day to feed your microbiome, increase your disease resistance and help you digest your meals.

Want to treat your microbiome? Make a batch of  this easy lentil salad recipe adapted from the 21 Days to Better Health Recipe guide. Serve over baked sweet potato with a bit of sauerkraut and enjoy a tasty immune booster that really works.

LENTIL SALAD

• 1 cup lentils (small French lentils are particularly good for this)
• 4 cups water
• ¼ cup raw onion, diced small
• 1 carrot, diced small
• other crunchy veggies to taste (try pepper, celery or even apple!)

Dressing:

• 3 Tbsp olive oil
• 1 tsp lemon juice (or vinegar)
• I small clove garlic, minced or pressed
• unrefined salt and pepper to taste

Put the lentils in a small pot with water, bring to a boil, then simmer for about 25 minutes until tender but not mushy (or use precooked lentils.) Make the dressing while the lentils are cooking. Drain the lentils, fold in the other salad ingredients and add dressing while still warm. Eat at room temperature or cold.

Kirsten Cowan