I spoke to USA News and World Report on the top beverages to boost immunity. Here’s the full article…
1. How does diet influence the health of the immune system?
The concept of ‘you are what you eat’ still seems to be neglected by many Americans. Everything we consume, from our foods, beverages and supplements becomes the building blocks of our cells, including the cells of our immune system. Recent studies have shown that undernutrition (an insufficient intake of energy and nutrients to meet an individual’s needs to maintain good health) can lead to a suppressed immune system and an increased risk of infection. Conversely, overeating, especially highly processed, low nutrient density foods, can lead to inflammation and metabolic dysregulation, which in turn can disrupt immunity.
2. Can you recommend some non-smoothie drinks that help support a healthy immune system? (i.e. juices, water, flavored waters, teas or other beverages that offer vitamins/mineral that support the immune system? We’ve recently done a story about smoothies that support immune health so are excluding them here.)
One of the easiest ways we can boost our hydration and immune health is by adding nutritional supplement powders to our water, for example electrolyte powders that boost hydration status and provide much needed essential minerals or adding a specific immune boosting powder to hot water such as New Chapter’s Elderberry Powder, a flavonoid rich powder that helps support immune health.
Additionally, green tea is also high in antioxidants that can help immune function, and teas containing ginger and turmeric can be helpful in lowering inflammation. When consuming juices it is preferable to combine vegetable and fruits to lower the impact on blood sugar as spiking blood glucose can negatively affect immune heath.
3. What makes these drinks helpful for the immune system?
Adequate hydration is key for immunity as it helps the lymphatic system move immune boosting white blood cells throughout the body, whilst removing waste materials for optimum detoxification. However, the majority of people worldwide are not even reaching the lower ranges for adequate hydration.
And with many people consuming diets that are low in immune boosting vitamins, minerals and antioxidants, adding in beverages that are high in these micronutrients can be helpful for immune health.
4. What else can someone do to support their immune health?
A healthy immune system really starts with a healthy gut and digestive system, with over 70% of our immune system found in the lining of our digestive tract. Ensuring a balanced microbiome (the population of good and bad bacteria that live in the lining of our GI tract) and a healthy intestinal lining (essential for keeping bacterial particles and pathogens out, and allowing nutrients in) is key to immune health and overall wellbeing. Additionally a healthy microbiome can stimulate the activation of your immune cells and help regulate inflammatory responses. Eating a diet low in processed foods, high in fibre and antioxidant rich fruits and vegetables and taking a daily probiotic such as New Chapter’s All-Flora Probiotic can go a long way to keeping your gut healthy.
5. What else do you want people to know about diet and how it impacts immune health?
I think it’s really important and empowering for people to know that there is so much that they can do personally to improve their immune health and that they really can do a lot with their diet and lifestyle to prevent illness. Also, it doesn’t have to be super complicated – reducing your intake of processed foods, eating more fruits and vegetables, staying hydrated and getting regular exercise and plenty of sleep can really boost the immune system and a person’s general health and wellbeing.