4 Friday, October 9, 2020 brooklintowncrier.com Plant-Based Eating by Sheree Nicholson Building a strong immune system As we move into the colder months, we also head into flu and cold season. One of the best defenses is a healthy immune system. Of course, continue to wash your hands and wear masks. But there are also simple things you can start right now that will support the strength of your immune system. 1. Get a good night's sleep. Sleep is important. Aim for at least 7, but ideally, 8 or more hours. According to Sleepfoundation.org, without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. If your mind races at bedtime, try creating a personal "wind-down ritual", that could include reading, meditation, journaling or gentle yoga. Electronics may interfere with your ability to fall asleep and to get into a deep sleep, so try to shut them off 60 minutes before bedtime 2) Eat a predominantly plant-based diet abundant in a variety of plant-based foods. Even if you're vegan and you eat only a handful of the same vegetables over and over again, this is not good enough. You need a wide variety of plant-based fibres in your diet. The reason is that plant fibres feed the microbiome in your gut, and 70% of your immune system is in your gut. So cut back on fibreless processed foods and fill your plate with a variety of fruits and veggies 3) Get outdoors every day for a leisurely walk or something gentle. Enjoy some natural sunshine and this non-stressful activity. Hiking in a forest is actually good for your gut microbiome, so try a nature walk for your mental and physical health. 4) Moderate your alcohol intake which kills the good bacteria in your gut. Smoking also adversely affects the immune system, lowering your defences. As well, smoking weakens your lungs, making you more vulnerable to respiratory problems and could compromise your recovery if you develop respiratory disease. 5) Find ways to reduce stress in your life. Look at your schedule and cut out non-important activities. Stress decreases the body's lymphocytes, the white blood cells that help fight off infection. The lower your lymphocyte level, the more at risk you are for viruses. 6) Get moving. Regular moderate physical activity is associated with immune enhancement. In fact, every system of the body relies on movement to function at its peak. Try to do 30 minutes of exercise daily or, at the least, aim for 4 to 5 times a week. 7) Connect with people you love, make you laugh and are positive. Humans thrive on social interaction; think of solitary confinement as a form of torture. While right now we can't interact physically with all the people we love, we can reach out by phone, Facebook and Zoom. Sheree's Hack: Commit to eating 7 to 10 servings of veggies a day, in soups, smoothies, raw or cooked. Vary these from day to day so you obtain a variety of fibres.