1. Immune- Boosting Nutrition Lauren Alexander KSC Dietetic Intern

2. Learning Objectives Identify 3 nutrient dense foods that help boost immunity Identify 3 lifestyle factors that are important for keeping immune system strong

3. Immune System 101 The body’s protective network Fights off invasion of harmful substances  Bacteria  Viruses  Chemicals How a strong immune system protects you: Creating a barrier to protect against harmful microorganisms Carry out “search and destroy” missions to find and eliminate viruses and bacteria Prevents dangerous bacteria and viruses from replicating Triggers destruction of damaged cells (apoptosis) www.pinterest.com

4. Common Cold Virus attacks upper respiratory tract >100 different viruses Rhinoviruses are the most common Children ~12 colds/year Adults ~2-3 colds/year

5. Boost Your Immunity! 1.Wash your hands 2.Exercise regularly 3.Eat a diet rich in fruits and vegetables 4.Get adequate sleep 5.Reduce stress and reaction to stress

6. Fill your plate with fruits & vegetables Loaded with vitamins and antioxidants to help keep you immune system strong Aim for 5-9 servings of fruits & vegetables a day Make ½ of your plate fruits and vegetables Include at least 2 colors at each meal Eat Seasonal: citrus fruits, grapes, root vegetables, pomegranates, cranberries Fresh or Frozen!

7. Protein Amino acids are the building blocks of all the body’s cells including the cells that power the immune system. Plant Based Protein Sources ●Beans ●Lentils ●Peas ●Soy Products Animal Based Protein Sources ●Seafood ●Lean meat ●Poultry (without the skin) ●Eggs happyherbivore.com

8. Vitamin A Promotes immunity by maintaining healthy skin and tissues in your mouth, stomach, intestines and respiratory system. Did you know? One medium Sweet Potato provides more than a day’s worth of the RDA for vitamin A. ●Sweet Potatoes ●Carrots ●Kale ●Spinach ●Red Bell Peppers ●Squash ●Apricots ●Eggs ●Fortified foods www.ontariosweetpotato.com

9. Vitamin C ●Protects from infection by stimulating formation of antibodies and boosting immunity ●Important to have consistent intake NOT just when you are sick ●Recover from cold 1 ½ days faster Did you know? 1 Cup of Papaya has more vitamin C than an orange. ●Citrus fruits ●Mangos ●Papaya ●Red bell pepper ●Kiwifruit ●Strawberries ●Tomatoes ●Brussels sprouts ●Broccoli ●Spinach ●Green leafy vegetables foodfacts.mercola.com

10. Vitamin E Powerful antioxidant, neutralizes free radicals and fights off infection. ●Sunflower seeds ●Almonds ●Hazelnuts ●Peanuts ●Spinach ●Asparagus ●Vegetable oils (sunflower or safflower oil)

11. Other Noteworthy Nutrients Zinc: Fish, oysters, poultry, beef, eggs, milk, beans, nuts, whole grain products Vitamin B6: Spinach, bananas, beans, chickpeas, sweet potatoes, legumes, chicken, pork Vitamin D: Salmon, tuna, mackerel, sardines, beef liver, egg yolk, fortified milk, fortified cereal Folate: Spinach, broccoli, Brussels sprouts, leafy greens, kidney beans, black eyed peas, avocados, beef liver

12. What about Gut Health? Gut is the largest immune organ in the body Accounts for 25% of immune cells in the body providing 50% of body’s immune response Probiotics  Lactobacillus and Bifidobacterium Good Bacteria  Live and active cultures www.active.com

13. Hydration, Hydration, Hydration Water is essential to carry out functions in our body Aim for 8 cups a day and more when you are sick Try flavoring waters naturally by making infused water with with orange, grapefruit or lemon slices Green Tea contains polyphenols which may help stimulate production and activity of cells that combat viruses www.foodnetwork.com

14. Sleep Cytokines are released by immune system during sleep How much sleep do you need to boost your immune system? Aim for 7-8 hours a night Tips for better sleep Healthy carbs like whole grains and high quality carbs boost serotonin levels naturally Keep naps early and short Avoid caffeine 4-6 hours before bed Keep bedroom well ventilated and comfortably cool Can’t sleep? After 20-30 minutes get up, go to a dimly lit room and do something quiet until you begin to feel drowsy www.mirror.co.uk

15. Stress ●Correlation between chronic stress and weakened immune system ●Designate 15-30 minutes a day to destress Ways to Destress ●Yoga ●Meditation ●Tai Chi ●Exercise ●Take “time outs” ●Aromatherapy ●Call a friend ●Laugh greatist.com

16. Tai Chi- “meditation in motion” Traditionally an ancient Chinese Method of Self Defense ●Combines exercise, relaxation and meditation ●Perfect for all ages ○Low impact, minimal stress on muscles and joints www.orinocofitness.co m

17. Boost Your Immune System With Exercise ●Exercise helps reduce the occurrence of the common cold by 25% ●30 mins a day of moderate exercise 3-5 times a week ●Being cold does not=getting a cold What is Moderate Exercise? ●Brisk walking ●Cycling ●Swimming ●Easy Jogging mtnweekly.com

18. Help! I caught the Winter Bug! Now what? DO ●Get plenty of rest ●Drink plenty of water ●Drink warm beverages like tea ●Have a bowl of Chicken Noodle Soup ●Moderate exercise for 15-30 mins ●Reach for the honey as a cough suppressant ●Wash your hands! DON’T ●Drink gallons and gallons of Orange Juice fashin365.com

19. Time to Put Your Knowledge to the Test!

20. http://health.clevelandclinic.org/2015/01/eat-these-foods-to-boost-your-immune-system/ http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system http://umm.edu/health/medical-reference-guide/complementary-and-alternative-medicine-guide/condition/common-cold http://www.mayoclinic.org/diseases-conditions/common-cold/basics/prevention/con-20019062 http://0-search.ebscohost.com.ksclib.keene.edu/login.aspx?direct=true&db=ccm&AN=108110315&site=ehost- live&scope=site http://0-search.ebscohost.com.ksclib.keene.edu/login.aspx?direct=true&db=ccm&AN=106287394&site=ehost- live&scope=site http://www.todaysdietitian.com/newarchives/011209p48.shtml http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system https://www.washingtonpost.com/national/health-science/can-stress-really-make-us-sick/2014/05/05/a1af9dd2-d074-11e3- 937f-d3026234b51c_story.html