Eating for the Immune System

A beautiful summer is winding down into fall as I drive into treelined Brecksville Ohio to hear a talk about nutrition. It seems a poignant topic for the ever shifting energies surrounding us during 2020 ~ which I am dubbing the year of transitions. It’s an opportunity for us all to take better care of ourselves as no one seems immune from transitions whether employment or personal. So how to navigate those instants with grace? I surmise, by treating ourselves with the best of care. Looking for insight I went off to hear from a knowledgeable Culinary Artist and a trusted Chiropractic Practicer together talking about nutrition aimed at benefiting the Immune System. 

The 24 Karrot Kitchen is restaurant located in Brecksville Ohio off route 21. It’s a rustic and relevant eatery that’s been around for a few years specializing in preparing foods essential to nutrition and integrative health. You won’t find fried fast foods here, but rather freshly made seasonal ingredients made with tasty spices by a caring staff. The owner is Kathleen Madden, who is a ray of healthy sunshine like the sunflower outside the front doorway. Her counterpart for the talk is Dr. Marcus Cirelli of Total Body Health. As they prepare within the restaurant for the numerous attendees they are ever mindful of the Pandemic and its restrictions for gatherings. Everyone consciously wearing a mask.

Beginning the talk, Dr. Cirelli created the back drop of physical mechanics to the immune system. With graphs and visual materials Marcus explained, "Bacteria runs from your mouth down through stomach and intestines. Inflammatory foods such as gluten, sugar, coffee, peanuts, and fatty foods weaken the immune system creating cortisol as does lack of sleep and emotional stress. Aiming to reduce chronic levels of cortisol aids the body's overall ability to protect itself."

Dr. Cirelli implored, “Stop the consumption of processed foods”. 

He continued, "Drink more water and reduce if not eliminate fast foods! Sugary carbonated drinks like Pop (Soda) create more stress on the digestive tract as does junk food." 

He continued, “This will eliminate sugars, chemicals and fats that bog down the digestive system, which is the root center for our immune system.” 

I had no idea the gut played such a role. When you clean up your digestive tract, you can help fine tune your immune system which can strengthen against virus’ infection and ailments with longer term negative influences on health. By hydrating through out the day the body naturally reduces toxins. Unfortunately, at times of stress we tend to consume our choice of comfort foods many of which are unhealthy. This can inadvertently stress the individual immune system out, which maybe counter productive with the Covid19 pandemic. 

Dr. Cirelli elaborated, "Things that can support healthy immune systems are reducing morning stress, box breathing, yoga, meditation, exercise, and even brisk walking."

Kathleen joined in agreeing, "Adaptogenic herbs as ginger, ginseng, and turmeric can bring down cortisol levels. Gut health can be further promoted through fermented foods like sauerkraut and Super Foods such as organ meats, mushrooms, salmon, oysters, bone broth, broccoli and other vegetables."

Kathleen has a MS in Nutrition and Integrative Health. Her many customers have come to trust her Culinary skills and knowledge as they regain their health from numerous diseases, many requiring long term chemical based treatments. In order to strengthen their immune systems they have learned first hand the benefits of eating healthier.

Along with Vegan meals, 24 Karrot Kitchen also prepares organic meats. The menu is well thought out from beginning to end including desserts. Found in menu items are antioxidant ingredients providing greater support for the immune system. (Blackberries, Walnuts, Strawberries, Artichokes, Cranberries, Raspberries, Pecans, Ground cloves, Blueberries, Peaches, and Broccoli.) Kathleen believes eating more vegetables, fruits, along with healthy grains, nuts -seeds and organic meats, will do a world of wonder for your body and mind.

Along with eating clean foods, both Marcus and Kathleen concurred that drinking enough water during the day (Dr. Cirelli recommends half your body weight in ounces of water per day), exercising, 7-9 hours of sleep, sunshine, and time with loved ones all support a healthy immune system.

Aligning your habits to seasonal produce also helps as the genius of Nature and vitamin content helps both the physical and emotional body adjust to seasonal weather and sunlight changes. The digestive system needs to move and many processed foods with unhealthy fats tend to bind and slow down the movement along with metabolism. Additional immune support in supplements can be found in vitamin A, C, D, and Zinc, along with Echinacea, Elderberry and Garlic.

If you are feeling sluggish, start adjusting your food intake. Each person is different and not all foods react within each body the same. Consider any allergeries or food sensitivities you might have. It is not expensive to eat healthy, that is a myth. You can find vegetables, fruits and proteins that are appropriate at regular markets and farmers markets. Investigate where produce comes from. Baking vegetables, sautéed, or raw all aid in digestion and nutrient value. Adding moderate amounts of organic protein can balance with carbohydrates helping in assimilation. 

As Kathleen mentioned when handing out samples to appropriately distanced attendees, “Fruit smoothies are a great way to get the portions of varied fruits into your daily diet."

Her smoothie was made with plain sugar free yogurt, blueberries, banana or avocado, ginger, water or nut milk, carrots, spinach, with optional coconut oil. And it was delicious. 

For more on healthy foods and meal ideas, contact Kathleen or even better eat at the 24 Karrot Kitchen if you are local. Kathleen also offers cooking classes, the schedule is posted on her website. She is a lovely wealth of knowledge and creativity that will support you in the goal of eating healthy. Dr. Cirelli helps in aligning the physical body to its more natural processes. This is a team that can help you understand your body better. In your own locale, look to healthy restaurants and practitioners that can provide guidance towards optimizing your health. 

By listening to your body and even keeping a food journal on what works for you, it’s a simple way to adjust intake for more positive results. This is one thing you have control over. The more you care for yourself and family, the better you are able to meet the demands of this transitional time. Food is a way to introduce healthy living habits and stabilizing yourself while moving forward.

To contact: Dr. Marcus Cirelli at www.TBHFuncitonalmedicine.com and Kathleen Madden 24kktichen.com both in Brecksville Ohio.

*Karen Ollis is not providing professional medical advice nor is she a medical professional, but suggestions are made on to how to feel better physically and emotionally during stressful times. If you are experiencing depression consult a licensed health care professional immediately. All photos were done in accordance with The State of Ohio COVID19 regulations after the talk with no else present, masks worn off camera by the subjects and distance measures were in place. I wore a mask.