If you are constantly tired, irritated, have skin or hair problems, or gain or lose weight all of a sudden, it may be time to think about restoring your immune system. And it’s not about vitamins and nutritional supplements.
There are methods that do not require medication. You can find them in the book “The Immune System Restoration Program”. Written by Susan Blum, M.D. and Preventive Medicine Ph.D., it talks about how nutrition can change how you feel in just three weeks.
Food as medicine
Few of us know that prescription drugs are effective at best for 50-60% of patients. While we’re just starting to really understand why the same drug works for one person and doesn’t work for another, it’s clear that people have different biochemistry and genetics. This concept holds true for food and food sensitivities as well: we are all biochemically unique and have different genetic characteristics and therefore react differently to the same food.
The foods described below are just a general picture of what our diet should look like. You can gradually eliminate various foods in order to understand how your body reacts to them.
The world is not black and white
Most of us rate food as “good” or “bad”. “I ate so well today” or “I ate so badly today” – these are the phrases you have undoubtedly heard or said yourself.
Many of us also believe that the only effect of food on the body is that it makes you gain weight or, conversely, lose weight. But food is much more than just calories. Food choices have a huge impact on our health and daily well-being.
Even if your goal is health, not weight loss, learning to choose the perfect food for you will help to optimize your metabolism, and as a result, you are likely to gradually lose those extra pounds.
You need to choose food depending on how it affects the cells of the body, and not just for reasons of calorie content.
Thanks to the diet, you can actually lose weight, but it is not a fact that this will entail a change in biochemistry and a decrease in adverse reactions for the body. Yes, weight loss has tremendous benefits in reducing the risk of diseases such as cancer, diabetes and heart disease. In addition, there are a number of weight loss programs that are really beneficial for the body, although they do not set themselves such a goal.
What did you eat yesterday?
If you can’t answer that question right away, then you probably don’t keep track of what you eat. This is the plus of the diet: it immediately shows us all our bad habits. And this is the first step towards any lifestyle change. For example, as you watch yourself during the day, you may notice that you are overly addicted to sugary drinks, eat too many cookies at night, and often crawl into a basket of bread. Once you become aware of your bad habits, you can take steps to eradicate them.
Understanding the problem and being mindful of food is the first thing to achieve.
Gluten is one of the main causes of autoimmune diseases. It is a protein found in wheat, barley, kamut and spelled (spelled). Thanks to gene modification, it has become more stable and concentrated. Studies have shown that these proteins are extremely difficult to digest, causing heartburn, reflux, flatulence and bloating after eating. Increased levels of gluten in food have been linked to increased prevalence of food allergies. This is especially true in the past few decades, because gluten is a relatively new component of our diet.
Fiber and vegetables
In addition to gluten, other nutrients also affect the immune system. A diet rich in animal products can cause inflammation and disrupt the balance of beneficial bacteria found in your digestive tract. Fiber and vegetables are essential for maintaining the bacterial balance and provide the liver with nutrients so that it can effectively remove toxins from the body. Unfortunately, many of us do not consume enough fiber and vegetables for their full benefits.
What you can’t eat
Breads, muffins, cakes, biscuits, pasta, and cereal grains are all clear sources of gluten, but gluten is present in a huge number of other foods in latent form. Therefore, it is necessary to carefully read the labels on the packaging and check the list of ingredients for the presence of wheat, barley, kamut, rye or spelled. You know soy sauce is made from wheat, right? Or that beer is made from barley? Oat products can only be consumed if the label says “Gluten Free”.
Prohibited products include any products made from cow, goat and sheep milk: yogurt, cheese, milk, kefir, butter. Dairy sensitivity is caused by casein and milk whey, not lactose as many people think. As a result – increased gas production and bloating, chronic nasal congestion and sinusitis, postnasal drip syndrome, ear infections, and others.
The dairy industry constantly assures us that if we don’t drink milk, our bones will become thin and brittle. But this is not at all true High levels of calcium are found, for example, in sesame seeds, almonds, and dark green leafy vegetables such as kale and collard greens.
Whole corn, both on the cob and frozen, canned, and popcorn should be excluded from the diet. The same goes for soybeans, as most of it is grown from genetically modified seeds, and this is always a cause for concern. Soy is also used as an additive in many products, check the labels.
Eliminate sugar from your diet and avoid buying foods with more than 15 grams of sugar per serving. Avoid all artificial sweeteners, white and brown sugar, honey, cane juice concentrate, maple syrup, soda, fruit juices, white flour, wheat and rye flour, corn, potatoes, white rice, frozen yogurt, ice cream, sorbet.
What do you need to eat?
Quinoa, millet, buckwheat, brown and wild rice are gluten-free. I am glad that now you can find bread, pasta, crackers and even cookies made from these grains. Many products have the label “Gluten Free” on the packaging.
But note that gluten-free foods aren’t necessarily good for your health. For example, gluten-free cookies contain sugar, so this is not a good choice.
Alternatives to dairy products are almond, rice, hemp and coconut milk. Yoghurt, kefir and cheese are also produced from these milk substitutes. By the way, coconut milk contains fat that is very beneficial for gut and brain health. It is better to include rice, millet, buckwheat, quinoa, oatmeal with the label “Does not contain gluten” in the diet. Lentils, chickpeas, and all other legumes are very useful.
A fruit sweetener can be used together with sugar. The best option is stevia: it is calorie-free. Filtered water, decaffeinated herbal teas, mineral water are good drinks. Limit caffeinated coffee or tea to one cup.
Most of us do not eat enough fruits and vegetables, which are rich in trace minerals that are necessary for optimal functioning of our immune system – antioxidants, B vitamins and minerals. Therefore, in order to protect the tissues and cells of the body, it is necessary to eat enough of these foods. Choose organic fruits and vegetables whenever possible. You can eat fruit as a dessert with your main meals, such as making a smoothie for breakfast. Or use them for a snack. Eat at least one raw vegetable and herb salad every day, either as a main course or as a side dish. And remember: at lunchtime, at least half of your plate should be filled with vegetables.
Now that you have an idea of what to include in your diet and what to avoid, try an experiment. Adjust your diet and try the new routine for three weeks. The most difficult is usually the first couple of days. After three weeks, assess your condition: have you become better, lighter and more comfortable? If so, observe this regimen at least partially, it will help your body to be healthy and feel great.
Based on the book “Program for the restoration of the immune system”.
Post cover: pixabay.