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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (March 28, 2020)
6B SIUSLAW NEWS ❚ SATURDAY, MARCH 28, 2020 Get the Facts on Eating for Health And Boosting Your Im- mune System Naturally (NAPSI)—Registered dietitian for California Strawberries, Colleen Wysocki, explains what factors play a role in immunity, eating for health, and how to boost immune systems naturally: Factors Infl uencing the Immune System Factors that can infl u- ence immunity include: • Diet • Sleep • Stress • Exercise • Microbiome • Germs Eating for Health Eating for health means increasing whole foods while cut- ting back on processed foods high in sugar, salt, and saturated fats. Peo- ple are cautioned not to look for a single “super food” to prevent illness, but rather, start eating a balanced diet to build a strong immune system over time. The Dietary Guide- lines for Americans promotes the “My Plate” method of eating for health: •½ of your plate: Col- orful fruits and non- starchy vegetables •¼ of your plate: Lean protein •¼ of your plate: Whole grains or starch •Low-fat dairy is also encouraged at each meal for those who tol- erate lactose. Consistently build- ing your plate this way prepares the body to fi ght illness and stress. Eating for health is a long-game; popping a few berries in your mouth when you start to feel a cold coming on will have limited ef- fect. However, if you eat a variety of fruits and vegetables each day, your cells will be better prepared to overcome viruses and infections when your body does encounter them. The Rainbow of Fruits and Vegetables is at the Heart of Im- mune-Boosting Foods Eating the rainbow of fruits and vegetables every day is key to in- creasing immune cell responses to bacteria and viruses. The phyto- Eating protein and foods high in vitamin C such as strawberries is key. Try this recipe for Strawberry & Tuna Kebabs on californiastrawberries.com. chemicals in fruits and vegetables that pro- mote health depend on the color of the food. For instance, red, blue, and purple fruits provide antioxidant and antimicrobial activity. These immune-boost- ing foods help protect cells from damage and may reduce the risk of diabetes, cancer, stroke, and heart disease. Green vegetables, on the other hand, are rec- ognized as foods good for the immune system and they have anti-can- cer properties and pro- tect against neural tube defects in pregnancy. It’s important to strengthen the body against non-commu- nicable diseases with a variety of fruits and veg- etables fi rst; then when contagious germs enter the body, its defenses will be available to fi ght them off . Eating a single color in the diet is like going to school and learn- ing a single subject. If fi rst graders were only taught physical educa- tion—that would be im- portant, but they would miss out on learning how to add, subtract, read, and write. Simi- larly, if a person were to only eat one color of fruits and vegetables (such as greens), they risk missing out on nu- trients that may pro- mote a more complete immune response. Protein is Vital for Repair and Recovery from Illness Protein is also essen- tial for growth and ill- ness recovery. Protein repairs cells and DNA damage caused by ill- nesses. Skinless poul- try, fi sh, yogurt, eggs, low-fat cheese, and milk are great sources of protein. If you choose vegetarian protein, pair it with vitamin C-rich foods such as strawber- ries. Iron from plant pro- tein is diffi cult to absorb without vitamin C. Foods High in Vitamin C Food sources of vita- min C are more eff ec- tive at strengthening immunity and overall health than supple- ments. In addition, fruits and vegetables such as strawberries off er much more than vitamin C; all of their micronutrients work to- gether to help prevent and fi ght disease. One serving of eight strawberries provides all the vitamin C you need for a day. Orang- es, red peppers, canta- loupe, papaya and kale are also foods high in vitamin C. How to Boost Immune System Naturally •Exercise’s Role in Immunity. For those who want to know how to boost the immune system naturally, after diet, physical activity is key. Exercise is another long-term approach to building strength against germs and dis- ease. Working out not only builds muscle, it also reduces abdominal fat, high blood pres- sure, cholesterol, and stress—all risk factors for disease. It can help you sleep better and decrease symptoms of depression and anxiety. The American Heart Association recom- mends adults get at least 150 minutes of moderate cardio exer- cise and at least three days of strength-build- ing exercises per week. •Sleep and Stress. Increasing sleep and decreasing stress are also on the list of how to boost your immune system naturally. Do your best to get ade- quate sleep (7+ hours each night). During stressful times, techniques to help manage anxiety may include talking to someone, checking in on loved ones, exercise, sleep, and eating a nu- tritious diet. •Microbiome and Germs. Don’t neglect the role bacteria play in spreading harmful germs. While you can wipe out germs and bacteria on surfaces, it’s critical to feed your gut good bacteria. Pre- and probiotics are immune- boosting foods be- cause they feed the good bacteria in the gut. 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Gift Certificates must be picked up within 2 weeks of winning Wednesday’s Graphic Deadline for today’s paper: Monday by 2:00 PM Business & Service Directory D-070 CONSTRUCTION/CONTRACTORS D-085 D-222 EXCAVATING DEQ#37263 Ray Wells, Inc REAL ESTATE Lynnette Wikstrom – Broker (541) 999-0786 CB# 91052 E XCAVATING • S EPTIC S YSTEMS • S UBDIVISIONS L AND C LEARING • P AVING • T RUCKING B RUSH & D EBRIS R ECYCLING • D EMOLITION Living in the Florence area since 1979. COAST REAL ESTATE P H . 541-997-2054 • F AX 541-997-3499 • 1-877-201-0652 100 Highway 101 Florence, OR 97439 P.O. B OX 3467 • 1770 L AUREL P L . • F LORENCE , OR 97439 PEST CONTROL D-230 A Home Repair and Improvement Company For What’s Bugging You McLennan Construction, Inc. 541-997-8283 • ccb# 191295 541-997-4027 Charles D. Benson & Son D-182 Environmentally Responsible Free Inspections Off ering all types of ROOFING Great References, Senior Discounts Licensed & Insured • Established 2002 541-521-7303 CCB#79884 D-266 Siuslaw News Business & Service Directory P.O. Box 10 148 Maple Street,Florence, Oregon 97439 (541) 997-3441 • Fax: (541) 997-7979 ROOFING / CONTRACTORS CCB#150484 WINDOWS DO WINDOWS! Yes! WE Window Cleaning Commercial • Residential Connie, Bill & Mike Spinner–997-8721
