As a busy mom, you’ll be familiar with pushing your boundaries and juggling as many jobs as possible. But particularly during winter, it’s important to turn your focus towards prioritizing yourself and implementing some immunity boosting hacks to ensure you stay well for the season.
A robust immune system is essential for optimal vitality, dodging the dreaded flu and avoiding other pathogens lurking around. So, we’ve created seven highly effective, time efficient, and evidence-based solutions for busy caregivers to give their immune systems a helping hand.
1 – Slip these immunity boosting snacks into your shopping basket
Antioxidants are top of the list for improving your immunity. They help defend your cells from damage caused by potentially harmful free radicals, so it’s worth paying close attention to the snacks on your shopping list.
Stock up on foods like blueberries, strawberries, papaya, citrus fruit, goji berries, raspberries, kale, beetroot, red cabbage, dark chocolate, nuts and seeds, spinach, and green tea.
2 – Add immunity boosting ingredients to your favorite winter dishes
Those classic winter meals like chicken broths, soups, casseroles and other warm, hearty dishes? Pack them with as much turmeric, ginger, garlic, and onion as possible. Garlic and onion are potent antivirals which may help raise your resistance to infection.
Reishi, shiitake, and maitake mushrooms may help strengthen your immune response, too. Other powerful allies include chili, peppers, manuka honey, and Greek yogurt packed with live and active cultures.
3 – Try to take a little me-time – for their sake, as well as yours
Lack of exercise, insufficient quality sleep, stress and poor diet all weaken your immune system. As a busy mom, you will naturally put your gorgeous children and family before yourself, but they need you to be at your very best. It’s time to prioritize yourself.
Wherever possible, reschedule, re-juggle and reorganize your busy life to incorporate time for a little exercise and stress management. Studies suggest that as little as 20 minutes of daily exercise may have anti-inflammatory effects that lift your immune system. Plus, things like laughing, smiling and singing are simple immunity boosting tricks.
4 – Check your nutrient levels with a quick test
Your body needs specific nutrients for a healthy immune system including – but not limited to – selenium, vitamin E, zinc, omega-3, and vitamin D. The only way to know your actual nutrient levels is by testing them, then you can build up anything you’re lacking with a mix of dietary changes and personalized supplements. Many people are surprised to find their nutrients aren’t at the level they expected, despite their best efforts to care for their diet and health.
Selenium, for example, is a super mom’s super nutrient. It plays an integral part in boosting your metabolism and immunity. Studies suggest it may also help prevent viral and bacterial infections, and, since women are more prone to hypothyroidism than men, selenium has the added benefit of helping to support your thyroid and the hormones it produces.
Excellent food sources of selenium include brazil nuts, pork, cottage cheese, eggs, brown rice, oatmeal, dairy, bananas, cashew nuts, lentils, beef, turkey and chicken. At Baze, we only use the L-Selenomethionine form of selenium, which has 90% absorption, and is superior to the commonly used inorganic selenium, or selenite.
5 – Improve your immunity with vitamin E and zinc supplements
Supplementing vitamin E may be another useful way to improve immunity and reduce your risk of infection. Foods high in vitamin E include almonds, nut oils, sunflower seeds, wheat germ oil, abalone, pine nuts, Atlantic salmon, rainbow trout, and avocado. Baze offers natural vitamin E, including all four tocopherols in safflower oil to promote optimal absorption.
Optimal zinc levels are also essential for the maintenance and development of your immune system. Nuts and seeds, meat, shellfish, dark chocolate, legumes, dairy and whole grains all contain reasonable amounts of zinc. Baze utilizes a combination of zinc picolinate and zinc gluconate, two highly absorbable and bioavailable forms of zinc.
6 – Fill up on fish, and foods rich in Omega-3
Oily fish contain omega-3 which is essential for building immunity-boosting cells. All omega-3, 6 and 9 are necessary for optimal health, and clinical trials suggest omega-3 may activate parts of your immune system.
Not a fish fan? Substitute with foods like flaxseeds, eggs and chia seeds, and supplement your diet with high-quality omega-3 which is molecularly distilled to remove environmental contaminants. Baze omega-3 contains three times the amount of omega-3 per soft gel (800 mg) compared to standard fish oil.
7 – No sunshine? Supplement with Vitamin D instead
The most natural way to get more vitamin D – another friend of your immune system – is exposing your skin to sunlight, but that’s not easy in winter.
Studies show that taking vitamin D supplements can have a beneficial effect on immune function, in particular in the context of autoimmunity. It also has the added benefit of working alongside calcium and magnesium to keep bones healthy and helping to prevent osteoporosis, which affects over 200 million women worldwide. Baze uses Vitamin D3 (Cholecalciferol), the form naturally produced in your body from sunlight, which is superior to Vitamin D2.
Start boosting your immunity today
Your body may show signs and symptoms depending on which nutrients you’re low on, but the only way to truly know is through testing. A Baze Starter Kit is pain-free and provides you with accurate results showing which nutrients your body needs to boost immunity, plus the personalized supplements to make it happen. Order yours today.
Baze is a next-generation personalized nutrition service that offers you the real science behind supplementation and results that you can feel. Learn more about our team here.