Written by: Laura Flanagan, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
At this point in the pandemic, we all have a deep understanding of fear and sacrifice. We know what it feels like to be alone and afraid. Perhaps these emotions are stemming from something deeper. Perhaps our fear and sadness are a result of feeling powerless. Many of us still don’t understand the power that lies within us; the change we can incite; the transformation waiting for us at the other end of this pandemic. You can share the light within you, and it can spread far more than the virus could ever dream of.
What part of this pandemics is the most stressful to you? Where do you feel a lack of control? What can you control now and in the days, weeks, months, and years ahead?
One aspect of our lives that we can control and change – one that will also help us power up our immune system to increase the efficacy of the COVID vaccine -is our diet. Undernutrition is a health crisis rarely discussed. We are accustomed to hearing about how overconsumption of processed foods, sedentary lifestyles, high-stress jobs are some of the underpinnings of many diseases. However, we have also become a malnourished species. Studies have shown that undernutrition affects vaccine efficacy in general. The undernourished and the obese are at the highest risk of contracting COVID and eliciting a lower immune response to the COVID vaccines rolling out.
When we begin to visualize eating a diet rich in nutrients to boost our immune function, we are already on the right path. Bringing these visualizations into the meditation practice is the first and most powerful step. This can lead to and prime us for the next step – which is taking action.
Take action first by aiming to get your nutrients from a variety of whole foods that contain immune-boosting power. Choose fruits and vegetables rather than processed foods or supplements. Variety is key! Look at your plate the next time you sit down for a meal. Is it full of color or monochromatic? Try to fill your plate with as many colorful (ideally raw) foods as possible. Foods that are high in the following nutrients will help boost your immune system and also facilitate the efficacy of the COVID vaccine:
1. Vitamin C – Citrus Fruits & Greens
Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit increase white blood cell production, which is key to fighting infection.
2. Beta-Carotene – Root Vegetables & Greens
Beta-carotene converts into vitamin A, an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as viruses. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are great beta-carotene sources. Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing.
3. Vitamin E – Nuts, Seeds, Greens
Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts, seeds, avocado, and spinach.
4. Antioxidants – Green Tea
Green tea is packed with antioxidants that have been shown to enhance immune system function. It also contains amino acids that may aid in producing germ-fighting compounds in your T-cells, which reduces inflammation in the body and helps fight infection. Green tea can be consumed hot, cold, or as matcha powder.
5. Vitamin D – Sunshine, Fish, and Eggs
Vitamin D is essential to immune function and helps regulate the body’s immune response. Vitamin D can be found in salmon, canned tuna, egg yolks, and mushrooms. Your body can also synthesize vitamin D with just 13-15 minutes of sunshine three times a week. You can also visit me in Costa Rica for a good dose!
6. Probiotics, Gut Health & Immunity
Yogurt, Kombucha, Sauerkraut, Kimchi, Pickles, Tempeh (Fermented Soybeans), and certain types of cheese contain live cultures, also known as probiotics, are thought to help stimulate the immune system to fight off disease. The microbiome or the “good bacteria” in your digestive system determine how other nutrients and harmful bacteria are processed in your body, making probiotics perhaps one of the most important functions for immunity. The microbiome helps you process the nutrients described throughout the rest of this article while also acting as an extra barrier for fighting off harmful bacteria and fungi.
7. Garlic – T-Cell Booster
Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system. It helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces, which can help keep your immune system functioning at full strength.
8. Vitamin B-6 – Lymphatic System Boost & Red Blood Cells
Vitamin B-6 is essential in forming new and healthy red blood cells and aids in maintaining the lymphatic system. Chicken, turkey, cold-water fish (salmon and tuna), chickpeas (traditional hummus), bananas, fortified breakfast cereal, and nutritional yeast are great options for consuming vitamin B-6.
9. Water – Hydration & Immunity
Water helps produce lymph which carries white blood cells and other immune system cells through the body. There are many foods with high water content, such as cucumbers, watermelon, and celery. If you have a hard time drinking plain water, try a cup of green tea with lemon, watermelon, cucumber, or mint-infused water for an immune system powerhouse beverage. Think of proper hydration as a way to make it easier for immune-boosting nutrients to get to where they need to go (cells) in your body.
10. Zinc – Shellfish, Poultry, and Beans
Immune system cells need zinc to function as they are intended. Zinc is a mineral that our body does not store or produce. While oysters have the highest zinc food content, there are several other options such as shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), and for the vegetarian - pumpkin seeds and beans! Zinc is also found in fortified cereals and some breads, but the best absorption comes from animal-based foods.
So, remember that even before we make a big shift to actually changing our diet, we can begin by using visualization meditation as the first step in making positive, healthy changes for our immune system and our bodies in general. Through meditation, we can also lean into all of the fears - founded and unfounded - that have arisen for us amidst the pandemic. Our world is evolving. This experience is transformative for every person individually. And we are all connected, linked, intertwined, and so when we can begin to embrace our own transformation, we begin to do so for everyone.
Join me every Thursday evening for Moonlight Meditation, where we address these and other relevant issues in these challenging times.
If you are interested in learning more about Functional Nutrition and how it can assist you in living more fully, contact me at laura@socratescenter.com.
Laura Flanagan MS, RYT, Executive Contributor Brainz Magazine
Laura Flanagan is a Scientist by education and career, but she recently left her corporate job and moved to Costa Rica with her horse to open an Equine Therapy Center. Concurrently with her career as a scientist, she has been teaching Yoga and Meditation for over 18 years. Laura is a Yoga Instructor, Yamuna Body Rolling Instructor, Meditation Teacher, and Director of the Socrates Center in Perez Zeledon, Costa Rica. She has helped thousands of clients with physical pain through her certification with Yamuna who uses a form of small ball therapy. She has used her Yoga, Body Rolling, and Meditation practices to help her recover from breast cancer. She is also enrolled in the Functional Nutrition Counselor program through the Functional Nutrition Alliance. https://fxnutrition.com/.
