Boost Your Immune System: Expert Advice on Nutrition, Toxins, and Lifestyle for the Upcoming Flu Season

Flu season is a dreaded time of year for many as people scramble to boost their immune systems and avoid falling victim to the latest bug making the rounds. When it comes to staying healthy during flu season, one aspect that often gets overlooked is the importance of diet. According to OnePeak Medical Provider Emily Goemaat, MS, FNP-C, addressing our diets is the number one thing we can do to ward off illness. Emily believes that the junk food that most Americans eat is a significant contributor to making them sick.

One key factor Emily highlights is the overconsumption of sugar in the Standard American Diet (SAD), which, according to Harvard, equates to approximately 24 teaspoons per day, or about 384 calories per day. The American Heart Association recommends that women get no more than 100 calories daily from sugar and men 150. 

Most of the sugar people eat comes from processed and prepared foods, which adds insult to injury. 

“Sugar is inflammatory and, when eaten in high quantities, it temporarily impacts the ability of the body to fight off viruses and other infections in the body,” said Emily.

White blood cells, also known as killer cells, are significantly affected by sugar and cannot fight viruses and other bugs for about five hours after consuming sugary foods and beverages. 

You will likely be shocked if you read the food labels and add up how much sugar each item has. Processed foods are laden with added sugar to make them taste better, so you don’t just have to enjoy a box of cookies, an ice cream cone, and a couple of sodas to get thrown over the edge; you only need to eat packaged and prepared foods. 

Emily recommends consuming whole, natural, non-processed foods, plenty of protein, and a variety of colorful vegetables to reduce inflammation in the body. If it comes from a box or bag, it is likely processed and has added sugars and artificial ingredients. Emily highlights the difference between natural sugars and those that are added and recommends taming that sweet tooth with fruit, like oranges. Oranges also contain high doses of vitamin C, which is critical for immune support.

Additionally, Emily emphasizes the importance of avoiding toxins as a whole.

“The average woman is putting tons of toxins on their face and body every day, so limiting chemical toxins is helpful,” said Emily. 

We know of around 800 chemicals that are known to be endocrine disruptors. These can interfere with the body’s hormone production, leading to imbalances and potential health issues, as the body cannot effectively fight off illnesses and diseases. 

Another critical point Emily brings up is the impact of chemical toxins on the body’s ability to detoxify. The constant battle against toxins can deplete essential nutrients like vitamin C and glutathione, which are vital for the immune system and overall health. To counteract this, Emily recommends nutrient IV therapies such as the Super EnergyIV (Myers Cocktail), which can provide the body with essential nutrients without requiring extensive lab work.

In addition to IV therapies, Emily favors nutrition injections like the Liver Lover (which contains glutathione), Nisha Shot, and Super Immune to support the body’s detoxification processes and boost overall health.

Nutrition is a cornerstone in bolstering our immune systems and overall well-being. Everyone can benefit from the support of a nutritionist trained to identify areas that need improvement. Emily underlines that even those with seemingly balanced diets can benefit from the counsel of a nutrition and fitness advisor, as sometimes seemingly healthy foods have adverse reactions in some people. 

“Every person has unique needs in terms of what they eat and how their body responds,” said Emily. 

The nutrition advisors at OnePeak Medical work with primary care providers to address and manage nutrition-related health concerns. Because exercise and nutrition are intertwined, they also tackle fitness concerns and develop customized plans that are easily integrated into everyday life.

In addition to diet, other lifestyle factors also play a significant role in immune health. Adequate sleep, regular exercise, and proper supplementation are all crucial components of a healthy immune system. Emily stresses the importance of getting 8 hours of sleep per night while highlighting the benefits of regular exercise in maintaining overall health and strengthening the immune system.

Furthermore, she notes that maintaining adequate vitamin D levels is critical in supporting immune function. By balancing all these factors and making intentional decisions about diet, lifestyle, and environment, it’s possible to significantly boost the immune system and reduce the risk of falling ill, particularly during flu season.

We are here to support you in your quest to be as healthy and vibrant as possible. Please schedule an online appointment if you are due for your annual physical examination or want to be seen in general. We look forward to helping support your immune health.