Supporting your Immune System: What Should You Eat?
For patients battling Lyme disease and tick-borne illnesses, nutrition plays a critical role in recovery. Food can serve so many purposes; from enjoyment and pleasure to tissue healing and reducing inflammation. Besides avoiding major inflammatory ingredients (such as processed foods, inflammatory oils, alcohol, added sugar, and artificial sweeteners), it is important to specifically support the immune system, as that is the critical component to overall healing. For immune wellness, here are some key components:
Protein:
This immune system requires adequate amino acids to function, and impaired dietary protein weakens the immune response. Many individuals are not consuming adequate amino acids to begin with and have increased nutrient needs from one or more infections. To meet nutrient requirements for healing, try to consume a wide range of proteins, including bioavailable high-quality animal proteins, fish, eggs, and plant-based proteins such as beans and lentils. Aim for ample protein at each meal to support healing and stabilize blood sugar levels.
Hydration:
Proper fluid intake is key to support circulation and detoxification, both critical components of immune functioning. A basic guideline for fluid intake is to try to drink about half your body weight in ounces every day. Increase fluid intake if you consume caffeine or alcohol, or to replenish fluid losses of exercise, sweating (on a hot day or using a sauna, for example), or diarrhea. If you find yourself thirsty despite meeting your fluid intake needs, consider electrolyte supplementation.
Vitamin C:
Vitamin C is not only a major antioxidant, protecting the body from oxidative stress, but it has multiple beneficial effects on cellular functions of the innate and the adaptive immune system. Vitamin C additionally has antimicrobial properties. So it’s an all-around win and can also taste so delicious in the many food sources it comes, including berries, citrus, and bell peppers.
Antioxidants:
Support the body’s healing by consuming a diet rich in antioxidants, including those found in dark leafy greens, dark rich berries, broccoli, carrots, sweet potato and squash, coffee and tea. Antioxidants can improve certain immune responses, such as increased activation of cells involved in tumor immunity and fighting infections.
RESOURCES:
https://pubmed.ncbi.nlm.nih.gov/17403271/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/#:~:text=Vitamin%20C%20stimulates%20neutrophil%20migration,decreasing%20neutrophil%20necrosis%20and%20NETosis. https://pubmed.ncbi.nlm.nih.gov/8227682/#:~:text=Recent%20clinical%20trials%20have%20found,tumor%20immunity%20in%20the%20elderly
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