Tips on how to keep a healthy immune system!

It's the flu season...

And allergy season... (man that pollen count has gone way up here in the PNW the last few days.)

And cold season...

And no one wants to get sick no matter what type of cold or virus is out there.

How DO we keep our immune system healthy?  Typically by eating healthy and taking supplements.

Did you know: Our body does not typically recognize synthetic chemicals.

Did you know:  95% of all supplements on the market are actually synthetic.

Did you know: The government only recommends that products be only 10% natural to be labeled as "all natural."

Did you know: 80% of all disease is nutrient related.

Did you know: Our bodies decrease the ability to digest our food beginning at the age of 40. By the time we are in our 70's, 85% of our body's ability to produce nitric oxide internally has been reduced. Nitric oxide is an essential molecule in our bodies that help increase blood circulation.

Did you know: 80% of our immune system is in our gut! 

How can we make sure that we get the correct nutrients our bodies need, that are NOT synthetic, as well as ensure we take in the  recommended daily allowance (RDA) of natural foods to keep our immune systems healthy?

Here's what I learned recently from Dr Debra Martin-Belleville, ND, a naturopathic physician based in Eugene, OR.

First of all, disclaimer: *All supplements are NOT evaluated by the FDA. What works for one person may not work for everyone, because we are all biochemically different... so use your best judgment when you choose a supplement.* 

Our immune system requires balance and harmony. Seems easy enough doesn't it?  Some things you can do is choose nutrient dense healthy foods.  Organic is best, always. But if you cannot get organic, choose fresh as much as possible. An adequate diet is 50% raw or fresh veggies and fruits and 50% healthy starches, proteins, and carbs. 

So here's a list of the vitamins that are essential to our bodies to maintain a healthy immune system, and what foods you can find that contain those vitamins:

1) Vitamin C. This is the #1 recommended nutrient ever. It is water soluble, which helps us to absorb it quicker. It is the most potent antioxidant out there. However, you can only get it naturally through our food.  The typical RDA is 65-90 mg at the low end, up to around 2000 mg at the high end.

Quality vitamin C is difficult to find. Unfortunately the majority of supplements have vitamin C as acsorbic acid, which is chemically synthesized in a lab with genetically modified corn syrup.

Foods that are rich in vitamin C include: arceola cherries, citrus, sweet potatoes, tomatoes, strawberries, bell peppers, spinach, kale, cantaloupe, kiwi, and papaya

2) Zinc. The National Institute of Health (NIH) sates that the #2 recommended nutrient is zinc. The RDA is 11-12 mg.  What does zinc do? Zinc is found naturally in all cells of our body: it helps fight off invading bacteria and viruses! It also helps make the protein in our DNA. It also helps slow down the immune response and helps fight inflammation.

Foods rich in zinc include: oysters, crab, lean meats, chickpeas, beans, and yogurt.

3) Selenium. This one surprised me! Selenium is a trace mineral, like zinc, that helps slow the over active responses we get when we are sick. It has a powerful effect on the immune system. Countries that have had difficulty with viruses like SARS and Ebola have been found to have low selenium levels. It is very helpful against viruses that replicate, such as the flu and the common cold, that have an RNA origin. RNA is ribonucleic acid, a nucleic acid present in all living cells. Its principal role is to act as a messenger carrying instructions from DNA for controlling the synthesis of proteins, although in some viruses RNA rather than DNA carries the genetic information. 

Foods that are rich in selenium include: garlic, broccoli, tuna, sardines, brazil nuts, and barley. 

4) Vitamin E. This is also a powerful antioxidant. It's recommended to not go over 200 mg a day.

Foods that are rich in vitamin E include: green leafy vegetables like spinach and broccoli, peanuts, hazelnuts/filberts, sunflower seeds, and almonds.

5)  Vitamin B6.   This is an important co-factor in our body's bio-chemical pathways. It is one of the essential B vitamins that benefit our central nervous system! It is involved in producing the neurotransmitters serotonin and norepinephrine, and in forming myelin. Also known as pyridoxine, vitamin B6 is a water-soluble vitamin, which means it dissolves in water.

Foods that you can find that contain vitamin B6 include: poultry, pork, fish, eggs, vegetables, oatmeal, and brown rice. 




WOW.  Do you REALLY eat all that every day? 

Do you eat 9-12 veggies and fruit every day?

Chances are definitely not.  Most of us don't eat to feed our bodies. The majority of humans, American's especially, eat for the pleasure of eating.  We revolve around large meals, fast food, and foods high in sugar and carbs.  

Maybe it's time we sit back and work more on eating to provide the proper nutrition for our bodies. 

Because we definitely don't eat what we truly need to nourish our bodies, supplements are available to help fill in those gaps. However, like I said previously, not all supplements are equal, and the 95% of the supplements on the market are synthetic. That's not to say there aren't any natural supplements out there, but again, remember that the FDA only requires supplements to be 10% natural to be labeled as "all natural." 

So how can we ensure that the supplements we are taking are indeed natural?

One way to determine if they are truly natural is by looking at the ingredients in the vitamins and minerals. Especially when you are looking at vitamin C in your supplements. If it says absorbic acid, then it is synthetic.

I've mentioned in a previous post that I started taking some 100% plant based vitamins and enzymes. Here is what I've been taking for almost 3 weeks now:

LIFE: this a plant based enzyme blend that helps break down the food into it's simplest forms. By breaking down the food into it's simplest forms, it's easier to digest.  The enzymes help break down the proteins into amino acids, the carbs into glucose, and also includes essential pre-biotics and pro-biotics! 

What's interesting to know is that 40-50% of all Americans are on antacids because they aren't breaking the foods down properly. Indeed, I've noticed that a lot of my digestive issues have started to ease up after 2 weeks of using the enzymes at every meal. I definitely don't experience loose stools anymore when I eat dairy products. 

BALANCE: this is a 100% food sourced multivitamin, multi mineral, and antioxidant supplement. It contains natural Vitamin C from acerola cherries, selenium and zinc, and different herbs to help support your adrenal glands that cause nervousness (in the form of ashwaganda root extract which helps fight off stress). Also contains shitake mushroom powder, which helps optimize the immune system. And guess what? It also contains the LIFE enzymes as well!! 

What I also learned is that the minerals in this supplement are chelated (pronounced key-lated). That means that the vitamin zinc and magnesium is bound to glycenate, which is an amino acid that helps the body recognize the mineral as a food source and absorb it more readily. If you see the mineral listed as a bysglycinate chelate  or glycinate chelate then you know they will be absorbed into your body properly. 

RESTORE:  This is a vegetarian proteolytic enzyme blend that helps increase the potency of natural killer cells, i.e. immune cells. It also helps degrade the pathogens that inhibit normal immune function. Typical bacteria and viruses will create a protein sheath to essentially hide or camouflage themselves from the immune system. The proteolytic enzymes, also known as protease, proteinase, or peptidase, any of a group of enzymes that break the long chain like molecules of proteins into shorter fragments (peptides) and eventually into their components, amino acids. So they are essential in breaking those protein sheaths that bacteria and viruses create. 

SUTHE CBD:  Most people don't know that our bodies have a natural endocannabiniod system. It is basically our primary system that regulates all the other systems in our body; a molecular system responsible for regulating and balancing many processes in the body, including immune response, communication between cells, appetite and metabolism, memory, and more.  Suthe is a whole flower, water soluble supplement made from hemp. It contains around 114 natural cannabinoids that are raw and organic. The cannabinoid system is adaptive, meaning that it supports brain nerve, gut immune, and hormones, based on what is needed more urgently.  There have been Harvard studies that show that CBD helps support the immune system, as well as helps with anxiety and sleep issues.  I have been taking Suthe since July of 2019, and it had majorly helped my sleep patterns, eased a lot of my depression and anxiety, as well as lessened swelling in my legs.


Another product that I have not yet tried, but have been told I should, is called TECHNO. This is a relatively new product that contains the precursors to the nitric oxide in our bodies, and helps to lower the blood pressure and support the immune system. 

For me personally, I have found that my allergies are not NEARLY as bad as they usually are this time of year. My job is located right next to a filbert orchard, and I discovered that I was allergic to something in the orchards when the workers started stirring up the dust. I'm also majorly allergic to cottonwood, and we have a TON of cottonwood in my town. Typically at this time of year, my eyes are itchy and red, my sinus is extremely drippy, and I often loose my voice. So far, since I started taking the Life, Balance, and Restore, along with Suthe, I have noticed that the worst I have been in the last 3 weeks is a slight nasal drip and a sore throat that went away after 48 hours.  That is a HUGE change!!

Another thing I have noticed is that I have more stamina to work out! I have been going to the gym since the second week of January. I typically only work on the treadmill, but one day in early February I tried the elliptical. I only lasted 6 minutes before getting overly exhausted and out of breath! After I started taking the supplements, I tried again. I lasted 12 minutes!!! The next few days I tried to go longer on the elliptical, and discovered I can do 20 minutes or more on the elliptical and not be out of breath or feel fatigued when done! Most days at the gym I will now do 20 minutes on the elliptical first, then an additional 20-30 minutes on the treadmill on a 3.0 incline and speed between 2.9 and 3.2 (as long as I get there early enough!).  And boys does that FEEL AMAZING!!!

IF you have a question, don't hesitate to comment, and I will do my best to answer your question!

If you would like to actually purchase these supplements, you can through these links (available only to US customers at this time, sorry!)

For the LIFE, BALANCE, RESTORE and TECHNO: http://www.tranont.com/KiraLee

For SUTHE: http://www.brizopure.com/KiraLee

Major accomplishments this week!

Day... IDK?

I stopped counting after 3 days, lol. 

But this week has been an amazing week for me in regards to the gym!

Last week I made it to the gym twice. It had been almost 3 weeks from the last time I had been. 

As of today, March 5th, I've made it to the gym 4 days in a row. 

And I'm damn proud of myself for that!

Adding to that is the fact that I've been able to embrace the elliptical,  and that's no small feat either.  

Today, the elliptical machine recorded that I did 17.43 minutes, and went 1.08 miles. 

The screenshot says it all. 🔥

I actually woke up late this morning. 

Rather, I had a difficult time getting up this morning. No lie.

That meant I got to the gym late, like almost 6am late. Ideally I'd be there by 5:20 am. I didn't so I spent less time. 

My typical treadmill time is 30 min. 18 is better than zero though! ;) 

Although Fitbit only recorded 16 min? That's strange. 

Overall, I've managed to hit 11,000 steps or more every day this week. We'll see what tomorrow brings, as I'm nursing a migraine, so going to bed early!