Citizens Memorial Hospital | Vitality | Spring 2021

Tips for a healthy immune system Think of your body like a castle, complete with its own army—your immune system—to defend it. When germs try to invade, your immune system recognizes them as foreign and launches a defense. First, your skin tries to prevent germs from getting inside your body. Your mucous membranes try to trap and fight off the germs. And your body makes white blood cells to repel the invaders. After the skirmish, your immune system remembers the foreign substance. If it ever attacks again, your immune system will remember how it fought back the first time—even if it didn’t completely succeed. That way, most of the time you won’t get sick again. You’ll have immunity. KEEP YOUR IMMUNE SYSTEM STRONG You can help keep your immune system healthy in several ways. Practice good hygiene. Wash your hands often to prevent the spread of germs. Wash produce before eating it. And be sure to thoroughly clean your dishes and utensils to prevent the growth of bacteria. Reduce stress. Find ways to manage stress, such as practicing deep breathing exercises or listening to music. Get moving. Exercise can help your body produce immune cells. Make healthy sleep a priority. Adults should try to get seven to nine hours of sleep a night. Children need as much as 8 to 14 hours of sleep. Eat well. Go for foods that contain the following nutrients: » Protein. It’s found in foods such as meat, eggs, beans, lentils, and nuts. » Vitamin A. It is found in foods like sweet potatoes, carrots, broccoli, spinach and fortified foods. » Vitamin C. Citrus fruits and tomato juice are good sources. » Vitamin E. You’ll find this vitamin in fortified cereals, sunflower seeds, vegetable oils and peanut butter. » Zinc. Good sources include lean meat, poultry, fish, whole-grain products, beans, seeds and nuts. » Probiotics. These good bacteria are present in cultured dairy products, like yogurt, and in fermented foods, like kimchi. Sources: Academy of Nutrition and Dietetics; American Heart Association; National Institutes of Health Southwest vegetable frittata Makes 4 servings. Ingredients 1 tablespoon canola or olive oil ½ cup diced red pepper ¼ cup diced yellow onion ½ to 1 small jalapeño pepper, seeded and finely minced ½ cup canned black beans, drained and rinsed 6 large eggs Salt and pepper, to taste ¼ cup grated, reduced-fat sharp cheddar cheese ¼ avocado, thinly sliced ½ cup chunky salsa or pico de gallo 2 tablespoons chopped cilantro, for garnish (optional) Directions » In large skillet, heat oil over medium- high heat. » Add red pepper, onion, jalapeño and black beans and sauté 5 minutes, being careful not to mash beans. With wooden spoon, stir vegetables and beans until evenly distributed. » Beat eggs in bowl and pour eggs over top. Spread with spoon to evenly distribute across vegetables and beans. Sprinkle with salt and pepper. Cover and cook over medium heat until eggs are just set, about 2 to 3 minutes. » Remove pan from heat and sprinkle with cheese. Cover and allow cheese to melt for just a minute. Gently slide the frittata onto plate or platter. » Top with avocado slices and salsa. If desired, garnish with fresh cilantro. Nutrition information Serving size: ¼ of recipe. Amount per serving: 220 calories, 13g total fat (3g saturated fat), 12g carbohydrates, 14g protein, 3g dietary fiber, 440mg sodium. Source: American Institute for Cancer Research WELLNESS 14 VITALITY Spring 2021