Give Your Immunity a Boost

Colds and flu and viruses, oh my! Give your immune system a fighting chance this winter with these immune-boosting tactics, including a delicious chicken and rice soup recipe.

Contributed by: Elizabeth A. Shotwell, APRN-CNP | Family Medicine

Even the healthiest person can get sick, especially in the cold months, when bacteria and viruses are trapped indoors with us. Your body’s natural defense, the immune system, fights off illness, and can help you recover more quickly when you do get sick, says Elizabeth Shotwell, a MetroHealth certified nurse practitioner, who offers tips to keep your immune system in tip-top shape:

Exercise

The more you move, the more your immune system hums at peak efficiency. Aim to get about 150 minutes total of moderate-intensity aerobic exercise each week.

Sleep

Less snoozing equals a weaker immune system. Try for a solid seven-hour night. Do you wake up tired? Do you snore? If so, consider talking with your primary care provider about a sleep study.

Fresh foods

Choosing whole foods (fruits and vegetables, lean proteins, whole grains) over processed and packaged food or fast food gives your immune system the fuel it needs.

Vitamin C

Vitamin C won’t stop you from getting a cold (that’s a popular myth!), but it does play a big role in immune function. Best C-rich foods include berries, citrus fruits, bell peppers and spinach. Speaking of colds, there’s some evidence that the mineral zinc may help shorten the misery. Good food sources of zinc include pumpkin seeds, beef, shellfish and tofu.

Probiotics

A major player in good immunity is your digestive system — a healthy gut’s good bacteria defend against the bad kind. Probiotic foods (sauerkraut, some yogurts and kombucha) can help, or consider a probiotic supplement.

Vaccines

Vaccines help you recover faster. Check if you’re up to date and get this year’s flu vaccine and COVID booster. MetroHealth pharmacies provide immunizations – walk-in or schedule an appointment on MyChart.

Banish the bad stuff

Some harmful habits can wreak havoc on your immune system. These include smoking and vaping, drinking too much alcohol and stress. Ask your provider about ways to kick these habits and manage chronic stress. MetroHealth’s Nicotine Dependence Prevention and Treatment Program provides support, motivation and treatment to stop smoking or vaping for good.

A note about supplements

Over-the-counter vitamins and supplements are not regulated, and some can interfere with the medications you take. Ask your doctor before taking anything new. MetroHealth pharmacies carry vitamin supplements.

Immune Boosting Recipe: Cold Season Chicken-Rice Soup

Contributed by: Jennifer Bier, MS, RD, LD Manager | Ambulatory Nutrition

Fortify your immune system with this simple soup. The chicken is a good source of protein, iron, selenium, and zinc. Brown rice also provides selenium, and, along with the vegetables, helps nourish your gut microbiome. Finishing it off with lime and cilantro gives it a boost of vitamin C in addition to a sunny flavor.

Ingredients
Directions

1 teaspoon olive oil
2 medium carrots, peeled and chopped (about 1 cup)
2 stalks celery, trimmed and chopped (about 1 cup)
1 ½ teaspoons chopped garlic (about 2-3 cloves)
½ teaspoon oregano
Black pepper, to taste
1-quart chicken broth
1 ½ cups cooked chicken*
1 cup cooked brown rice
½ cup fresh cilantro
1 lime
2 green onions

Once carrots, celery, and garlic are chopped, heat olive oil in 2-quart pot over medium heat. Add the carrots, celery, and garlic, and cook, stirring frequently, for about 5 minutes or until garlic is fragrant and vegetables start to soften.
Add oregano and black pepper. Stir.
Add chicken broth. If unsalted, you may want to add up to ½ teaspoon salt. Bring to a simmer, and simmer, partially covered for about 10 minutes.
While broth is simmering, wash cilantro and set aside to dry. Chop or shred the chicken if not already done. Wash the lime and cut into quarters. Wash and dry the green onions; trim the ends and thinly slice the white and most of the green parts. Chop the cilantro.
Add the chopped chicken and the cooked brown rice to the soup and leave on the heat a couple more minutes until heated through.
Divide the soup into 4 bowls. Give each a squeeze of lime juice and top with green onions and cilantro.
*If you don’t have leftover chicken, you can use a purchased rotisserie chicken or cook a medium to large chicken breast in a covered pan with a small amount of water for about 20 minutes or until fully cooked.

New year, new check-up

Seeing a primary care provider is a smart move to stay healthy all year. You can find one at a location near you. To make an appointment with a primary care provider for adults and children, login to MyChart or call 216-MY-METRO.