Following the recent Covid-19 vaccine disbursement around the world leads to the importance of our innate immunity. According to the CDC, experts believe that getting a COVID-19 vaccine may help keep you from getting seriously ill if you get COVID-19. The vaccine’s design supports the body to develop immunity to the virus using new technology messenger RNA (mRNA). The CDC also states both natural immunity and immunity produced by the vaccine play an essential part in eradicating COVID-19 disease.
Today, more than ever, the health and efficiency of our innate God-given immunity are essential. The immune system plays a critical role in keeping us well and safe in this current situation, but with all diseases and viruses our bodies encounter throughout life. It is critically important to understand how the immune system and the gut bacteria (microbiota) are inter-connected. Evidence-based research shows gut microbiota transmits a specific signal to the immune system, which is critical to its development. Digestion, the consumption, breakdown, and absorption of the food you eat, affects overall health and is directly linked to the survival of the trillions of microbes or bacteria that resides within your intestines. In essence, the diet you have chosen to consume is the key component to the relationship between you and your microbial residents, ultimately responsible for a well-developed, healthy, efficient immune system.
Research reports current Western dietary patterns, high in red meats, processed meat, fried foods, high-fat dairy products, refined grains, and high-sugar products, negatively alters the gut microbiota. An alteration in the microbiota impairs the immune system resulting in an increased risk of viral infections and chronic diseases. However, plant-based diets such as the Mediterranean Diet, which are high in fiber, low in fats, red meats, refined grains, and sugars, tend to enhance gut microbiota diversity resulting in less susceptibility to viral infections.
Compliance and adherence to the Mediterranean Diet or Plant-Base Diet are essential to maintaining the gut microbiota’s immune system. It is imperative to adopt some if not all the components of this style of eating. Here are a few of the significant guidelines to the Mediterranean Diet Pyramid developed and implemented by Oldways in partnership with Harvard School of Public Health and WHO as a healthier alternative to the USDA’s original food pyramid. The Pyramid design illustrates Base Core as the most significant area that indicates a frequent high consumption of these foods. The method moves up shows a lesser consumption, whereas the very top indicates the very least.
- Base Core foods: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats-olive oil. To be consumed every meal daily.
- Second Level: Fish and seafood to be eaten at least twice a week
- Third Level Dairy: Fermented dairy like yogurt, kefir. To be eaten frequently
- Fourth Level: Eggs, poultry, Cheese (non-processed) consume in moderate portion daily to weekly
- Fifth Level (the top) Red Meat and Sweets-consume rarely
- Beverage: Water or wines
The body’s overall response as to how it will heal or react to viral infections and chronic diseases is specific to each one of us. As presented, evidence-based research findings report the ability to heal is dependent upon what we choose to consume daily. The ability to choose is an incredible privilege, always make an informed choice and choose wisely.