315: Nutrition myths, immune resilience & how to interact with germs again | Ashley Jordan Ferira, Ph.D. RDN

Daily Practices

Ashley Ferira emphasizes the importance of daily immune practices, especially in the wake of the pandemic. She compares the pandemic to a pop quiz, highlighting how many were unprepared due to underlying health issues like obesity and diabetes 1. Building immune resilience should be a daily ritual, not just a reaction to illness. Jason Wachob and Ashley discuss the need for holistic approaches, including nutrition, exercise, and hygiene, to strengthen the immune system 2.

The pandemic was like a pop quiz on our immune health, our immune competence, our immune resilience, like a report card.

--- Ashley Ferira

They also address the impact of prolonged sanitization and social distancing on immune resilience, stressing the need to interact with germs to build strength 3.

   

Key Nutrients

Key nutrients like vitamin C, D, and zinc are crucial for immune health, yet many Americans fall short in their intake. Ashley Ferira highlights that vitamin C and zinc support both innate and adaptive immune responses, but a significant portion of the population lacks adequate consumption 4. She also discusses the mixed evidence surrounding elderberry, noting it may help with cold and flu symptoms but lacks strong scientific backing 5.

Vitamin C is this powerhouse antioxidant... supporting the front lines of your immune cells.

--- Ashley Ferira

Ashley advocates for a diet rich in antioxidants and high-quality protein to combat oxidative stress and support immune function. She stresses the importance of a plant-heavy diet to provide essential nutrients and bioactives 6.