How Changing a Few Daily Habits Builds Immunity

My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,

Diseases hover all around us, their seed scattered in the wind
but they do not settle in the terrain unless the terrain
is ready to receive them.

Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.

1. Sunshine

“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.

Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.

“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”

Meade, 2008

The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.

God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.

2. Eating Fruits and Vegetables

“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.

Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.

3. Adding Fresh Herbs to Meals Daily

Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).

Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.

4. Restore the Gut Biome

Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).

Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.

5. Exercise

Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).

6. Reducing Stress Strengthens the Immune System

Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.

Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).

Humble yourselves, therefore, under the mighty hand of God
so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.

1 Peter 5:6-8 ESV – Humble yourselves, therefore, under the – Bible Gateway

7. Get A Good Night’s Sleep

A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.

A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.

8. Reduce Sugar & Highly Processed Food Intake

Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?

We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!

According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.

We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.

So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!

9. Eliminate Smoking & Smokeless Tobacco Products

I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.

Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.

10. Reduce Alcohol Intake

Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.

I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden

References:

Benefits of Sunlight: A Bright Spot for Human Health (nih.gov)

Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160

Antioxidant Activity of Spices and Their Impact on Human Health: A Review (nih.gov)

Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070

Physical Activity and Diet Shape the Immune System during Aging (nih.gov)

Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622

Harmful Effects of Excess Sugar | Ask Dr Sears

Effects of stress on immune function: the good, the bad, and the beautiful – PubMed (nih.gov)

Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553

The zucchini is coming on fast with this lovely warm summer! I anticipate the growth when I see those beautiful orange blooms! Believe it or not, the broccoli is still producing smaller heads that want to sprout upward and bloom to produce seed. If I don’t catch them in time, they will flower within a day!

The clear picture of provision and bountiful urgency to reproduce themselves never ceases to amaze me in God’s glorious garden. As the rain continues its steady flow outside the window, I think about how faithful God is to provide.

Ask rain from the Lord in the season of the spring rain, from the Lord who makes the storm clouds, and he will give them showers of rain, to everyone the vegetation in the field.
Zechariah 10:1

Zechariah 10:1-3 ESV – The Restoration for Judah and Israel – Bible Gateway

Even if you don’t grow a garden, the delicious broccoli and zucchini are available to you at your local grocery store or farmer’s market. So enjoy the vegetation God places in season and use the freshly picked vegetables and rotisserie chicken from the store to make this delicious Sweet & Spicy Chicken Zucchini Quinoa Bowl.

For more delicious recipes click here:

Sometimes, I think I should just call this, “My Simple Life” Blog. I don’t think I ever make anything difficult. This red quinoa & garam masala cod fish takes 30 minutes, max. And if you prepare your Quinoa ahead of time like I do, it’s even less time than that, maybe 15 min.

Aren’t you glad there are so many delicious and easy to prepare meals available that only take a few minutes?

I love that!

I also love, that cod fish provides a good source of vitamins C, E, and B 12. As well as minerals magnesium and potassium. But best of all, cod fish has the heart healthy, joint lubricating, anti-inflammatory benefit of Omega 3. You can check out more facts about Cod all over the web, but I’m a little partial to Organic Facts.

The creamy sauce that goes well with this healthy fish is pretty tasty too!

A combination of 2 tablespoons Full Fat Greek Yogurt and 1 Teaspoon Sabal Oelek chili sauce… it’s delicious!

I hope you like this Quinoa & Garam Masala Cod fish as much as we do!

Remember, What God put in the garden…and the ocean… is good!

While you’re here, check out these Tortilla Recipes!

Sweet potato and steak wraps are one of those easy to prepare meals that keep you full for hours! I like ideas that make my work week a little less hectic. I’m guessing maybe you do too. Hopefully, these tasty wraps will help you out too.

Therefore, I’m a big fan of cooking the bulk of my meals on one day, then portioning them throughout the week in various ways. I call the one day of cooking my preparation day. The Israelites observed a preparation day when getting ready for their Sabbath rest.

Although, we New Testament believers honor the Lord’s Day instead, we too need that rest day! A day to just rest in Jesus and thank Him for all he does for us.

Jesus says, “Come to me all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.

Mathew 11:28-29

So, while these Sweet Potato & Steak wraps feed my belly well, I need something a little deeper to feed my soul. God’s word meets that need. I pray He meets you on the page as well and fills your soul as well!

Delicious Tortilla recipes to use for your wraps throughout the week can be found HereTortillas 3 Ways:

So, enjoy this iron and protein rich wrap and learn more about the benefits of Beef!

The kale is coming along nicely in this fall garden spot and new recipes are coming with it. I know many people don’t like kale, but you really can’t taste it much in these three breakfast/brunch style dishes. Besides, just check out the benefits God provides in this superfood!

Kale Benefits

Kale is high in potassium. A 3rd of a cup provides 385mg, and new research says it is safe for people with chronic kidney disease. According to the USDA, kale provides a wonderful supply of the recommended daily amounts of vitamin C (130%), vitamin A (25%), and Calcium (20%).

God also placed amazing antioxidants in this beautiful plant! Studies show kaempferol, present in kale, has anti-inflammatory, anti-neoplastic, cardio and neuroprotective properties. (1). He also provides quercetin, a flavonoid that provides oxidation protection for low density lipoproteins, decreases platelet aggregation, and relaxes vascular smooth muscles. All of which, is good news for those of us looking for heart protection.

The Lord is good to all,
    and his mercy is over all that he has made.

Psalm 145:8-10 ESV – The LORD is gracious and merciful, slow – Bible Gateway

Incorporating Kale in Easy Meal Preparation

The best part of this super food is it can be incorporated in our weekly meal prep. Plus, it grows easily in backyard gardens to be enjoyed most of the year.

One way I love to use kale is in a kale salad, with apples and beets. I then top it with apple cider vinegar and olive oil dressing. Other ways I like to use it, is in an omelet, muffins, or quiche.

I hope you enjoy these dishes as much as I do.

Kale and Apple Sausage Muffins

Sauté 1 tablespoon of onion, 1/2 cup chopped mushrooms, and 1 chopped Adel’s Chicken Apple sausage link in a skillet and cook until mushrooms are tender. Add 1 cup of fresh or frozen chopped kale. Divide the mixture into 6 muffin tins. Place 6 eggs into a blender and blend with 2 ounces of almond milk, salt, pepper, a sprig of fresh rosemary and 3 chopped basil leaves. Pour mixture over vegetables and bake at 350 degrees for 20 minutes.

Separate the meat/vegetable mixture into 6 muffin tins, cover with egg mixture and bake at 350 until eggs are done, about 15-20 minutes. Top with fresh herbs and shaved Romano.

Gluten free, Paleo approved (depending on your milk and cheese choices) and low carb.

Kale & Apple Sausage Quiche

Sauté 1/2 cup onion, 1 clove of minced garlic, and 6 button mushrooms until tender. Add 1 chopped, nitrate and nitrite free apple sausage link, and 2 cups of fresh chopped or frozen kale in a skillet with 1 tablespoon of ghee or olive oil, until tender. Add 2 cups of cooked Quinoa. Set aside. Mix 6-8 eggs in a blender with 2 ounces almond milk, fresh herbs, a pinch of salt and pepper. Pour over vegetable and quinoa mixture and cook 1-2 minutes.

Making sure your skillet is oven safe, transfer it to the oven to bake at 350 for about 10-15 minutes or until eggs are done.

References:

Crocetto F, di Zazzo E, Buonerba C, Aveta A, Pandolfo SD, Barone B, Trama F, Caputo VF, Scafuri L, Ferro M, Cosimato V, Fusco F, Imbimbo C, Di Lorenzo G. Kaempferol, Myricetin and Fisetin in Prostate and Bladder Cancer: A Systematic Review of the Literature. Nutrients. 2021 Oct 23;13(11):3750. doi: 10.3390/nu13113750. PMID: 34836005; PMCID: PMC8621729.