How to Feed Your Immune System By Artemis Morris, ND, LAc
or thousands of years, food therapy has been foundational in medicine. Growing up in an ethnically Greek household where food is vital, herbal teas, chicken broth with lemon, and cupping were used for most illnesses. It was surprising to me to learn as a pre-med student that most conventional medi- cal schools did not teach nutrition. Because nutrition is essen- tial, I chose a Naturopathic Medical School because they have the only accredited curriculum for primary care physicians that includes functional nutrition, personalized prescriptions of nutri- tional supplements, and a holistic (mind-body-spirit) approach to health, prevention and wellness.
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The World Health Organization’s (WHO) brochure on nutri- tion during self-quarantining recognized, “Good nutrition is crucial for health, particularly in times when the immune system might need to fight back.” The empowering part of ‘food as medi- cine’ is that we can begin to shift our health, prevent and reverse chronic disease, and promote a well-functioning immune system as soon as our next meal.
Mediterranean Style Diet
A Mediterranean-style diet is the most extensively researched, evidence-based way to eat to prevent chronic diseases (diabetes, heart disease, cancer); protect against neurodegenerative diseases (Alzheimer’s’ disease, dementia), autoimmune disease; increase longevity; improve mood and support a healthy immune response. It is a plant-based diet with mostly vegetables, fruit, whole grains, beans, nuts and seeds. Research by Arshad (2020) found, “Plant- based foods increase the intestinal beneficial bacteria that make up 85% of the immune system. Plant-based foods play a vital role to enhance the immunity of people to control COVID-19.”
The Mediterranean diet includes abundant fresh, seasonal,
organic vegetables and fruit; enough plant protein (beans, nuts, seeds); anti-inflammatory organic, whole and ancient grains; ratio- nal portions of organic, grass fed meat and fermented dairy prod- ucts; extra virgin olive oil; herbs; spices; and teas. This provides your body with the raw materials for optimal physiological and immune function. Low-grade inflammation from food allergies, sensitivities, and intolerances and gastrointestinal function need to be addressed and personalized for best results.
Food as Medicine
There are three ways which your food can be your medicine in relation to the pandemic and your immune system. 1. Prevent, manage, reverse disease and minimize risk factors.
2. Optimize nutrients needed for a well-functioning immune response.
3. Include functional/medicinal foods such as foods high in poly- phenols that can have additional health benefits that go beyond basic nutrition.
Our Aging Immune System
Medical conditions such as diabetes and heart disease increase the risk of complications and worse outcomes of CO- VID-19. Maiorino (2020) found, “Diabetes has emerged as an important predictor of severity of the SARS-CoV-2, as the risk of fatal outcomes has been reported to be 50% higher in individuals with diabetes than in those without.” Our most vulnerable popula- tions besides those with chronic medical conditions include the elderly. The functional decline in the immune system as we age is called immunosenescence. All of the factors that optimize immune
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