By Alyssa Burnham, ND
Naturopathic Doctor at Wise Woman Wellness
Fall is here, and soon enough the air will start getting drier while kids are back in school encountering more germs and viruses. Thankfully, you can build an “immune support tool kit” to arm yourself for the cold and flu season ahead. Here are my top tips.
What Is the Immune System?
Every day, our body is exposed to an array of microbes. Our immune system keeps us protected, recognizing foreign invaders like bacteria, viruses, and parasites and working to neutralize them so that they do not harm our systems.
Our immune systems work so well to protect us every day, we don’t even notice it doing its job! But when the immune system becomes compromised, that’s when we face illness.
There are two parts of the immune system:
- Our innate immune system works as a general defense against pathogens that try to enter our body. This includes our skin, which keeps out most pathogens, stomach acids that destroy them, and the enzymes in our sweat and tears that create antibacterial compounds.
- Our adaptive immune system recognizes pathogens it has already been in contact with and creates antibodies that are specific to that pathogen and destroy it. The immune system then adapts by remembering the pathogen, so that if it enters again, these antibodies and cells are even more adept at destroying it.
Immune-Supportive Supplements & Herbs
Studies have found that people who are poorly nourished have a greater risk of catching viral, bacterial, and other infections. Certain nutrients are essential to the immune system – they work as antioxidants to protect healthy cells, support the growth and activity of immune cells, and produce antibodies. These are just a few supplements and botanicals known to support the immune system:
- Vitamin D helps enhance the pathogen-fighting abilities of our white blood cells, and is also anti-inflammatory. One study found that supplementing vitamin D markedly decreased the risk of respiratory infections in people who were deficient.
- Zinc is essential for immune system function. Studies show that zinc supplements can protect against respiratory tract infections, including the common cold. Zinc has also been found to reduce the duration of illness.
- Echinacea has potent antiviral properties.
- Elderberry has been used as a healing medicine for thousands of years. It is especially protective against upper respiratory tract infections and strains of the influenza virus.
- Ginseng can support the performance of your immune system by regulating immune cells and it’s antimicrobial properties.
Foods For Immune Support
While supplements can be helpful for filling in nutritional gaps, eating a well-balanced and nutrient-dense diet is one of the best things you can do to prevent illnesses. Here are a few superfoods that will help fortify your immunity this cold season:
- Bone broth will help keep you warm and healthy during the colder months. Bone broth supports good gut health, which studies have shown contributes to the strength of your immune system. It is also highly dense in vitamins and minerals that are essential to our body’s health.
- Vitamin-C-rich foods such as citrus fruits, broccoli, and red bell peppers have anti-inflammatory and antioxidant properties that strengthen the immune system. Vitamin C supports the function of various immune cells and augments their ability to fight infections. It also plays a role in cellular death, which helps keep your immune system clear out old cells and replace them with new ones, keeping it healthy.
Lifestyle Tips for Immune Health
Maintaining a healthy immune system is not as simple as eating the right foods. Our habits and lifestyle also determine the strength of our immune response. These are some of the most important facets of an immune-supporting lifestyle:
- Reduce stress: Studies show that having chronic stress levels can suppress protective immune responses and also worsen pathological immune responses. It is important to make stress-relieving practices a part of your daily routine to promote good health and healing. This could be a yoga or meditation practice, a daily walk, reading – whatever helps to calm your mind.
- Prioritize sleep: Studies have found that adults who slept less than six hours a night are four times more likely to get a cold than adults who slept more than seven hours! Good sleep hygiene is a must for optimal rest and health.
- Exercise daily: Incorporating movement into your regimen is vital to strengthening your immune system. A recent study found that high levels of exercise in older adults (55-79) helped slow the gradual deterioration of the immune system that occurs with age.
- Practice good hygiene: Regular handwashing is a simple but effective tool for preventing the spread of viruses and diseases.
Take a proactive approach to immune system support with this handy toolkit. If you have questions, book an appointment to come in for a personal consultation aimed at supporting your immunity. Stay happy and healthy!
Sources:
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