Health, Wellness, & Nutrition Center, LLC 

 "Achieving wellness through awareness"

Fall is upon us! Along with the beauty of the season comes an onslaught of health issues. Fall allergy reactions may stem from hay fever, molds, and the dry pollen circulating in the air. If you are prone to allergies here are a few tips to enjoy the season without the inconvenience of sniffles and sneezes.

First and foremost, feed your immune system! One of the best ways to avoid illness is to boost your immune system. Look at the fall harvest of foods. Winter squash, late bell peppers, pumpkin, tomatoes, sweet potatoes, and even hot peppers offer nutrients to fight allergies and infections. Choose vegetables and fruits with high vitamin C content but low sugar.

Many people instinctively reach for oranges at the first sign of distress. While they are a source of vitamin C, the sugar content limits the positive effect. Recent studies have found sugar causes an inflammatory response in the body. When you are suffering allergies, fever, and illness in general, it is the inflammatory response you are attempting to quiet.

When looking at the fall harvest think orange. Vegetables and fruit with a deep orange hue are packed with vitamin A and C along with many minerals needed to strengthen white cell production. For many of the same reasons, include green leafy vegetables as well.

Another fall food with the ability to fight back is mushrooms. Mushrooms increase the production and activity of white blood cells. Most importantly, compounds within the mushroom make these immunity cells more aggressive. Mushrooms contain beta-glucans. The compound supports natural killer cells, macrophages, and neutrophils¬¬¬— vital components of the immune system.

Another white cell benefactor is fish. While we think mostly about the omega content of fish, it also contains selenium. Selenium assists white blood cells in developing cytokines. Cytokines are instrumental in removing flu viruses from the body. Back to the omegas, the reduced inflammatory responses open the respiratory system airflow. Thereby, reducing lung infections such as colds and respiratory illness.

A crucial part of fighting the illness fall/winter has to offer is getting enough rest. Autumn is the gateway into a busy and often stressful time of the year. Reduced rest enables the lurking viruses and bacteria to take hold at the most inconvenient time! Try this recipe filled with health enhancing ingredients.