Many of you might be hearing that its important to eat foods rich in Vitamin C and zinc to support your immune system.
But here's a few things you might not know...
Yes, true - vitamin C is especially important right now to help support our immune function and our adrenals. However, do you also know that Vitamin C is essential for bile production?
And guess what? Zinc's immune boosting power relies on Vitamin A because they work TOGETHER in the production of T-cell antibodies.
So stock up on your Vitamin C, A and zinc foods today!
Here are some common foods you might find in your home - depending on where you live:
I'm sure you have some of these in your home today! The ones at the top of the list have the highest Daily Value (DV) rating, so try those first.
These values are taken from "The Worlds Healthiest Foods" by George Mateljan. (*Note I couldn't find any DV values for Spruce tips or Rose hips but I added them in because they can be foraged and local/traditional knowledge says they are an impressive source - enough to aid against scurvy)
Enjoy! ANd remember... even in tough times, it isn't complicated to stay healthy.
Our first line of defense includes physical and chemical barriers like your skin, mucous and inflammatory makers that mark and neutralize intruders immediately. It is highly dependant on antioxidants to function well. It is called innate immunity.
Your second line of defense are the specialized antibodies that continue the long fight against infection. It is highly dependant on healthy thymus, bone marrow and good gut bacteria. Its known as your adaptive immunity.
(I’ll talk more about these and how to support them in my Guts-Come-First COVID19 Survival Guide that is coming out soon)
But, for now, the best way to assist your body's first line of defense, here are the top 2 best things you can consume:
The type of hot fluid you drink can further aid you if you choose meat or vegetable broth that is high in amino acids and/or minerals, herbal teas like echinacea, nettle, spruce tip, rose hip, etc can fortify your immune system, and adding raw honey adds important enzymes and nutrients too! Or drinking warm water with lemon or apple cider vinegar can help to prime digestion and alkalize your body.
Do AVOID caffeinate, sugary and alcoholic drinks that dehydrate and deplete your immune system.
#2) Gargle daily with an antiseptic in warm water like apple cider vinegar, salt or lemon and use a neti pot if you have one.
Now you know a bit more about how to help your immune system in preventing the virus from entering your body. Steps you can take no matter where you are. Put them into practice today!
You can continue getting daily help from me when you join my It Takes Guts Community on facebook. You can ask questions, get support and learn new things to keep your gut - and immune system - functioning and resilient through this trying time.
With love for your gut,
Your Hope for COVID19
I'd like to share with you some ideas, info and hope for the days ahead.
For example, did you know that our gut is also home to 70-80% of our immune system?!
That means our gut health plays a pivotal role in our immune health - we want to doing everything we can to support digestion and nourish our organs so we have a strong immune system.
So let’s look at two important areas we need to attend to:
1) Our gut is responsible for getting nutrients in and toxins out. We need a properly functioning digestive system to make FULL use of the food that we ARE eating, as well as get rid of by-products/poisons so our energy and immune systems aren’t depleted more than necessary.
2) Our gut is also home to billions of beneficial bacteria that are meant to protect the lining of our gastrointestinal lining (preventing "leaky gut") and also to trigger and train the antibodies involved in our immune responses!
I'll keep posting articles here on my website, but the best way to stay up to date is to join my It Takes Guts Community Learning & Support Group private facebook group.
Or, if you prefer email, you can always send me a note that you'd like to receive regular emails and I'll put you on my list where I send out only 1 to 2 essential information emails a week.
Be EXTRA kind to yourself and others at this time.... and remember, hope and kindness are contagious too!
With love for you, your gut, your immune system and the overall wellbeing of this world,
How Do I Know If I Have Leaky Gut?
How would you know if you have a leaky gut? Let’s take a quick look.
Last week, I mentioned that regular alcohol consumption – even if it’s not heavy – may be creating inflammation in your intestine, a condition known as leaky gut. How does this happen and what does it look and feel like?
Well, when regular alcohol consumption is combined with lack of sleep, too much stress and/or poor dietary choices – which most of us struggle with on a daily basis - the bad bacteria that are normally present in your gut begin to proliferate, and that adds or leads to leaky gut.
However, when there is too much bad bacteria in the gut, there is insufficient good bacteria to protect the lining of the intestine and this eventually leads to inflammation, causing the tight junctions between the cells of the intestinal lining to pull apart and become permeable or leaky. (This is a simplified explanation for now).
A leaky gut means that toxins, incompletely digested proteins and other harmful particles from inside your GI tract can now easily enter the bloodstream and traveling to any place in the body.
Signs of Leaky Gut
Some signs of leaky gut that begin in the immune system as it becomes hyper-protective from all the "intruders" include:
The first three organs affected by leaky gut are liver, brain and lungs. You may notice liver or gall bladder problems, respiratory infections, hormonal imbalances, weight problems, thyroid issues, low energy, foggy thinking, anxiety and depression…. to name a few.
These are some of the most common signs and symptoms, but there are many more. Read more about it here in an article I wrote called : "Is it Your Gut or Something Else?"
Medical practice is still catching up on the science - most doctors have not be been trained to see how a leaky gut is a root cause for these other conditions.
WebMD refers to leaky gut as "something of a medical mystery" and gastroenterologist Donald Kirby, MD, Director of the Center for Human Nutrition at the Cleveland Clinic, says "Physicians don’t know enough about the gut, which is our biggest immune system organ."
Case in point, a MD recently hired me because she was unimpressed with what the gastroenterolgist had to offer about healing her gut. He told her that nothing could be done about it!
Well, I'm here to tell you there is PLENTY you can do about it! Our bodies know how to heal, we just need to supply them with the right foods and habits so the organs can do their job.
Solving Leaky Gut Problems
It starts with good digestive habits like choosing health-giving foods, relaxing at mealtimes, chewing your food well and taking digestive enzymes if you need extra support.
Most critically, it continues by adding fermented foods and drinks to your diet, so you are nurturing and building a healthy community of good bacteria and yeasts in your gut.
And it is essential that you get help understanding your own body, like what your symptoms are telling you and identifying what organs need the most support, so you can learn to nurture yourself exactly right for you.
If you're still wondering what is wrong with your gut and what to do about it, please don't wait until you develop a more serious health condition.
Leaky gut can lead to malnutrition (which can lead to diminishing capacity in any area of the body like sight or strength), autoimmune disease and other chronic health problems,... and then your recovery process is harder and longer!
Take advantage of my free Gut Insight & Clarity Call to find direction on your next steps, or join me in the It Takes Guts Community on Facebook where I give tips everyday to beat the bloat, shed light on your health problems and end your digestive dilemnas.
With love for your gut,
If you follow me on Facebook, you might know that I gave up drinking alcohol several months ago.
We all have both good and bad bacteria living inside of us. Usually, the good bacteria keep the harmful bacteria in check.
"Leaky gut" is a term used to describe a hyperpermeable intestinal lining. Except that this lining isn’t meant to be permeable all the time – and when it is, we start to become very sick in many ways.
It Takes Guts Nutrition
Katanne Belisle RHN
Gut Health Specialist
Whitehorse, YT, CAN
What Clients Are Saying
"I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne. Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat. I am now healthier, happier and have more energy than I have had in quite some time. " ~ Steve T.
"Katanne gives well balanced information versed in first hand experience and research. After seeing various health professionals over the years, doing my own research, trials and tribulations, I can (say) that this is the real deal, and that what she provides people is a holistic, realistic approach to healing oneself through food" ~ Elizabeth G.