How do I naturally boost the immune system?

Naturally Boost Your Immune System Loula NAtural

How do I naturally boost the immune system?

Inflammation is key to healing and the immune system- it is the way the body puts up barriers to shield off the area needing repair. By allowing the inflammation, heat (fever), pain and swelling to be like a no go area (like when resurfacing a road) you are allowing that area to get what it needs. By ignoring these symptoms and surpressing them with anti-histamines, anti-inflammatories, pain killers, steroids, antibiotics and so many other methods you are prolonging the area the time and resources it needs to heal and return to optimum health. By using natural methods to boost the immune system, you can promote healing and repair of the whole body.

Look to nutrients which support the immune system and all the jobs it needs to do- central to this, of course, are bacteria. Fermented foods are the easiest way to get the body balanced. A man named Antoine Bechamp (who worked alongside Louis Pasteur) discovered tiny organisms he called “microzymas” which are present in all things – animal, vegetable, and mineral, whether living or dead. Depending upon the condition of the host, these microzymas could assume various forms. Bad bacteria and viruses were simply the forms assumed by the microzymas when there was a condition of disease. In a diseased body, the microzymas became pathological bacteria and viruses all in the name of survival. In a healthy body, microzymas formed healthy cells. Fermented foods have a balanced ratio of these microzyma’s which can morph, adapt and transform into what the body needs to regain balance. 

Also read this great article from Lynn Margulis about how Kefir forms in the same manner. There is also this one on multicellularity;

“Single celled micro-organisms are constantly interacting with their neighbours, from individuals of the same species to cells from different domains of life, forming complex biofilm patterns, complex nutritional symbioses, and complex clumps.” (source)

Here is Kefir under the microscope;

kefirmicroscopy

 Sometimes this may mean the body’s inflammatory response will turn on to set up a healing area so that the body is able to find energy, strength and motivation. A common thing I hear is that ‘fermented foods do not agree with me”. This is not true- the body has to sometimes go through upheaval to achieve balance. We are 10-20 times more bacterial cells than human cells. Fermented foods are essential for every age to boost the immune system.

Every human on the planet needs fermented foods in their daily diet. Regardless of age.

Life gets better Loula Natural

Firstly REDUCE the IMPACT of Stress

Excessive stress (whether mental, physical or emotional) is detrimental to your immune system and therefore your overall health. Stress affects you by drawing away your life blood from the organs to supply the skeletal muscles in the fight or flight mode. Whether you perceive stress or not, stress is a reaction to stimulus, whether that be walking down the road in a city with everything going on around you, to being overworked and underfed in a job situation, to constantly worrying about anything and everything.

Even watching TV is a stressful situation as the constant flicker and movement is incredibly stimulating. In fight or flight (the opposite being the Relaxation response) mode the blood supply is diverted away from your organs to the skeletal muscles. By diverting the blood supply you are taking away nutrients, oxygen and life source away from the cells in your vital organs disrupting the essential environment and processes for cellular health. Any stagnation, mental, physical and emotional will also contribute to this. To boost the immune system we need to have times in the day to return to rest and recovery mode.

Use Breathing techniques (here is my Rainbow Breathing and Simple Meditation from Real Fit Mama)

Visualisation techniques

Gentle exercise like hiking and yoga

Get into nature- grounding

meditation

Massage

Bach Flower Remedies

EFT

Aromatherapy (essential oils)

Get back to REST and RECOVERY everyday for at least 1-5 minutes. Tiny changes can make huge differences.

Nutrients needed to boost the immune system then also help the bacterial levels in your body or will help the body through the various stages of inflammation (heat, swelling, pain and redness (blood circulation).

Immune Boosting Foods

Nutrients that help can naturally help balance bacteria;

Fermented foods (see my book Culture Your Life)

Elderberry

Lavender

Onions,

Garlic,

Raw honey  

Calendula

Super Greens

Spices; Cinnamon, cloves, star anise

Coconut (oil, meat, water)

Jerusalam artichokes

Ginger

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Protecting nutrients (allow the body to do its job);

Anti-Oxidants (berries, greens, hibiscus, Rose hips, elderberries)

Viamin A

Vitamin C (including citrus fruits)

Hormone Balancers (like blood-sugar balancers-Holy Basil, cinnamon)

Vitamin D

Fats (butter/ghee, coconut oil, nuts/seeds, avocado’s and eggs)

Protein (including gelatin)

Magnesium

Zinc

Ginger (helps to raise the body temperature)

Bone Broths

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Nutrients that also clean up and restore the area back to normal

Chamomile

Anti-inflammatories (see a whole list here)

Fermented Foods (see my book Culture Your Life)

Epsom salts

Oats

Aloe Vera

Turmeric

Elderberry

Immune Boosting Foods Pin

More Information:

culture your life

5 Reasons to make Kefir

Kefir FAQ

5 Reasons to Brew Kombucha

Spring into HEalth

Inflammation

Heal From Inflammation

Anti-Inflammatory Nutrients

Naturopaths First Aid Kit

What to do when your kids get sick

What to do when you get sick- fever

5 ways Nutrition can change your life

Recipes

Honey and Onion Immune Elixir

Sunshine Shot

Elderberry Cordial

Immune boosting pumpkin pie spices

Lemon, Honey and Ginger Tea

Hibiscus Tea

Orange Peel Powder

How to make your own bone broth

Coconut and ginger chicken soup

Coconut Milk

Lemon, Orange and ginger curd

Healing Body Butter

 Ultimate Kefir Bath Soak

See here also for my fermenting Inspiration Pinterest Board; 

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.

check out this post;

How does the Immune System Work Loula Natural

Naturally Boost Your Immune System Loula NAtural Pin

Orange Peel Powder

Orange Peel Powder Loula Natural

Orange Peel Powder

I love keeping orange, mandarin and tangerine peels. I dry them in the dehydrator and I blitz them in my blender to powder. As a natural Vitamin C supplement the peel has numerous benefits. Organic oranges are ideal as oranges do get sprayed and retain a high amount of pesticides. However Organic oranges are hard to come by in Hong Kong so I first soak my peels in a kombucha and water solution to help remove the waxes and chemical residues. 

The Limonene and flavonoids found in orange peel (also grapefruit, lemons and limes) have been seen to have some anti-carcinogenic properties. Especially in Breast and colon cancer cases. The limonene oils may inhibit cancer cell growth. Studies have shown that limonin and limonene can start the enzyme activity  an important detoxifying enzyme called of glutathione S-transferase. This helps as an antioxidant and anti-inflammatory which blocks the need of the cell to mutate to protect itself. The citric acid in the peel also plays a key role in this.

Orange peels are a natural source of pectin, a natural fiber which may decrease the rise in blood sugar after a meal. Thus being of some benefit to pre and type 2 diabetes. Pectin is also a pre-biotic- helpfully feeding and balancing our bacteria friends so necessary to the body (see Culture Your Life which is all about the benefits of bacteria).

This gives orange peel has antiseptic, bactericidal, and fungicidal properties by helping out the bacterial environment. D-limonene may also be helpful in dissolving kidney stones and  beneficial in eliminating any kidney or urinary tract infections. Especially when the peels have been slightly fermented by the Kombucha in the soaking process. The Kombucha not only removes the chemical residues it may also begin the digestive process by increasing the bioavailability of the nutrients in the peel.

The natural properties in orange peel have also been seen to helpful in lowering cholesterol.

“In a May 2004 “Journal of Agricultural and Food Chemistry” article, Canadian researchers and the United States Department of Agriculture reported that isolated compounds from orange and tangerine peels showed promise as a natural alternative for reducing LDL cholesterol without the side effects of mainstream cholesterol drugs.” (source)

They may also help with heartburn. According to a 2007 Alternative Medicine Review article by Jidong Sun, Ph.D., Sun notes that an active ingredient found in the orange peel, d-limonene, possesses the ability to neutralize gastric acid and support normal peristalsis. (source)

 This great powder is so easy to make and I add it to so many things!

Orange peel powder can be added to;

Homemade chocolate (and hot chocolate or chocolate milkshakes)

Homemade fudge

Drinks (it is nice in fizzy water but also in Gin and Tonic!)

Baked Goods like Shortbread, Coconut Cookies, Carrot Cake

Salad Dressings

Jams and Spreads (especially chocolate spreads)

Sprinkled on ice-cream

Homemade Cosmetics (like scrubs and body butters)

Granola, MuesliChia porridge or Bircher Chia

Kefir,

Kombucha

Teas and coffee

Stock

Smoothies 

Homemade Cleaners

Orange Peel Powder
A great way to get some vitamin c into your diet. Also a great anti-oxidant and anti-inflammatory ingredient that can be added to homemade cosmetics, chocolate, drinks, baked goods, muesli, teas, kefir and kombucha. The possibilities are endless!
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Ingredients
  1. Orange peel
  2. Kombucha/apple cider vinegar
  3. water
Instructions
  1. Soak your orange, mandarin, tangerine or other citrus peel in a solution of water and Kombucha (use about 1 tbs kt to 500mls water)
  2. Use a dehydrator (at 100F) or oven at the lowest setting and dry your peel until it is hard and completely dry.
  3. When your peel is completely dry put in a high speed blender and blitz until powder.
  4. Add to fizzy water and drink otherwise it can be added to; chocolate, drinks, baked good, use it to flavour Kefir, kombucha or add it to teas, stocks and smoothies! Why not use in your homemade cosmetics!
Notes
  1. so easy- give it a go- you were only going to throw the peel away anyway!
  2. Another good way to use the peel is to add it to bath water
Loula Natural http://loulanatural.com/
Here is an image to pin/share to remember!

Orange peel powder instructions Loula natural

 Here are my recipes to use it;

References:

D-Limonene: Safety and Clinical Applications

Health Properties of Orange Peel | LIVESTRONG.COM

Cancer Chemoprevention by Citrus Pulp and Juices Containing High Amounts of β-Cryptoxanthin and Hesperidin

Functional Foods: Biochemical and Processing Aspects – Google Books (Pg 160)

Orange Peel Powder Loula Natural Pin

Vitamin D

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We hear a lot about Vitamin D nowadays. It has been linked to greater immunity, curing cancer, better mood, stronger bones, enhanced digestive health and the list goes on. There are more indications that skin cancer and breast cancer may occur in Vitamin D deficient people. This is seen in countries that have a population used to wearing sunscreen and also milk drinking populations (Vitamin D is reported to be found in milk and dairy products- especially butter). Lets have a look at what it does, where you can get it from and why you may need it. As a Naturopath and Nutritional Therapist I  look at all of my clients individual needs before prescribing any supplement or food changes. It is recommended that you consult a professional Naturopath or Nutritional therapist before making any changes yourself.

What does it do?

Vitamin D plays a big role in bone growth and development (hence why Rickets may come from a Vitamin D deficiency- interestingly more cases are being seen because our kids are not outside as much and when they are they have sunscreen on so the skin is unable to produce vitamin from the UV rays) and in the absorption of calcium (why most calcium supplements will contain vitamin D). It also lays a vital role in healthy teeth and gum repair. Taking it alongside vitamin A has shown to boost the immune system and is used in cases with asthma and allergies. It is used in many autoimmune diseases, works by helping to maintain heart muscle action, blood-clotting and is very useful for those with Diabetes. It stops the over proliferation (over production) of cells so may be used by cancer patients. It also plays a role in helping muscle spasms to relax.

sun

Where is it found?;

Vitamin D is stored in fat. This is one of the reasons that it may rise to toxic levels in your body. Unlike water soluble vitamins- fat stored vitamins do not get passed through your urine- they can be stored in the body and potentially clog up the liver. This is only really an issue if your body has a excess of fat, a insufficiency of nutrients necessary to break down and process the fat and also the mechanisms in place to utilise the fat for energy. Vitamin D also has several actions within the body which make storage necessary. It is made through the action of sunlight on your skin. It is also contained in eggs, oily fish (herring, tuna, cod, halibut), Fish liver oils (especially when fermented), butter and full fat milk (as it is stored in the fat- so skim milk doesn’t naturally contain it) and sprouted seeds.

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How do we Make it?-For the skin to produce Vitamin D from sunlight you need the following to be working together- the skin, bloodstream, liver and kidneys. The skin ‘catches the UV rays and converts then into a cholesterol which is then converted in the liver and kidneys. (5 ways to  be Safe in the Sun) The active form of Vitamin D is called D3 (which the kidneys will make) hence why we generally find this form in supplements. The darker your skin- the less Vitamin D you will produce. When Vitamin D is ingested, bile is needed to break down the fat it is stored in. A protein is then needed to carry it to the liver, where it is then stored till it is needed. The Vitamin D found in plant and meat sources is different because the fat they are in is different. Both plant and animal sources can be used – however the one contained in animal fat resembles our own more closely so requires a little less to convert it.

What should we take it with?- Vitamin D is best taken along side Magnesium and Calcium for bone and muscle health. However new studies suggest that Vitamin D must be taken with Vitamin K2 to maximise Vitamin D and Calcium’s roles and absorption.

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