Strengthen Your Immunity from the Inside Out
May 30, 2013Research in the field of naturopathic medicine has long recognized that the health of our G.I. tract starts at infancy, and it is then that we lay the foundation for our health as an adult. Unfortunately, most of us weren’t given a proper diet since birth; therefore, we are constitutionally lacking in this area from the start. To add insult to injury, the harsh effects from environmental toxins, processed and pasteurized foods, and even the over-use of antibiotics and medications all play a major role in the health of our G.I. tract. Luckily, there are many progressive steps we can take to increase the overall well-being of our health and decrease the harmful effects of the world we live in, simultaneously.
Eat natural foods that are rich in fiber. There are two types of fiber: soluble and insoluble.
Soluble fibers attract water and form a gel-like substance, which slows down digestion. Soluble fiber delays the emptying of the stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
- Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, chia seeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
- Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
The recommended daily serving of fiber as suggested by the Institute of Medicine identifies daily fiber intake ranges for men and women by age group. Women should consume at least 30g of fiber each day through age 50, when the daily recommendation decreases to 21g. Men should take in at least 38g of fiber from their meals and snacks daily through age 50, and then 30g a day from that point forward.
Adding Probiotics to your diet is yet another way to increase the health of your G.I. tract. Probiotics come from the Greek word pro, meaning “promoting” and biotic, meaning “life” and is defined as a substance containing live microorganisms [or bacteria] that are beneficial to a person's health. It is said that we have over 500 different kinds of bacteria living in our G.I. tract. Our digestive system is normally made up of what we would call "good" bacteria and "bad" bacteria. Maintaining the correct balance between the "good" and the "bad" bacteria is necessary for optimal health. As mentioned before, things like medications, diet, and environmental factors can upset this balance.
Doing a cleanse or detox can also increase the health of the G.I. tract by removing excess waste and harmful toxins that have accumulated in the intestines and colon. There are many benefits that come along with cleansing: increased immunity and energy, improved skin and vision, and even weight loss. In this case, the improvement in immune function will help the body ward off diseases and illness to keep you on the right track to living a long, healthy, and vibrant life.