Here are a few quick, natural ways to boost immunity year round
People start to worry more and more about how to support the immune system every Autumn or early Winter. But we fortunately can take action to strengthen our immune systems and prepare for the winter ahead of time. Here are some tips for keeping yourself safe all year long!
How to naturally support your immune system
The best line of defense is a strong immune system, so it’s critical that we support it in any way we can. To put it simply, that means caring for yourself with your daily actions and decisions. Here are some strategies to help your immune system, as recommended by some physicians.
Enhancing immunity with food
Dr. Jennifer Haley, MD, FAAD has a convincing perspective on how food can support immunity. ‘Everything you put in your mouth should be thought of as either medicine or poison‘, according to her. If you want to strengthen your immune system, whether you’re fighting off an illness or just trying to stay healthy, you should look at how you’re fueling it from that perspective.
Lean proteins, whole grains, and fruits and vegetables are generally considered to be good guidelines. However, some specific foods and herbs have shown to have the capacity to support the immune system in a number of different ways.
Look for fruits and vegetables that are heavily pigmented.
Our bodies’ physiological processes are directly influenced by the food we eat. Our bodies won’t function as well if we feed them foods that are low in nutrients, and one of the main indicators of nutrient content is the color of the food. Highly pigmented foods could include kale, spinach, colorful peppers (which have more vitamin C than an orange!), pomegranates, and more. All of these nutritious choices are rich in the vitamins and minerals your body requires.
Dr. Christians Gonzalez, a Naturopathic Doctor and an authority on non-toxic living, suggests blueberries as a fantastic food to boost immunity. Anthocyanin, a type of flavonoid found in blueberries, has antioxidant properties that can support a person’s immune system. An upper respiratory tract infection, or common cold, was found to be less common in people who consumed foods high in flavonoids than in those who did not.
Mushrooms used for medicine.
Mushrooms are definitely an increasingly popular way to support the immune system. This excludes the common cremini mushrooms that you can purchase in the produce section of your local supermarket; instead, you’ll need to look in a health food store or order some online. Specialized medicinal mushrooms have an extremely specific relationship with immune support.
A study from 2014 examined the effects of five different mushroom species on cancer patients (Agaricus blazei, Cordyceps sinensis, Grifola frondosa, Ganoderma lucidum, and Trametes versicolor). One of the main advantages of these species, according to study researchers, is mushrooms promote the production of cytokines, which are essential for immune system functionality. Shiitake and maitake mushrooms are frequently suggested because they are “high in beta glucans, which stimulate many different immune reactions.
Mushrooms are a great food for immune support and modulation. Each person’s immune support program could include mushroom extracts, capsules, and powders as comprehensive research has shown their significant and wide-ranging health advantages, particularly when used regularly. They also support the microbiome, which supports immune response.
Bone broth.
Bone broth is packed with proteins (glycine and proline) that are well-known for nourishing the lining of your gut. The improvement of gut health has been shown to support the immune system, according to research. Although you can purchase bone broth in stores, many experts advise making your own. It only requires simmering bones and water (a crock pot works great for this!).
Veggies that have been fermented.
Fermented vegetables are an excellent source of nutrients as well as good bacteria. If this sounds strange to you, keep in mind that pickles, kimchi, and sauerkraut are all examples of fermented vegetables, and you probably already eat those on occasion. The great thing about fermented vegetables is that they are easy to make at home. There are a ton of recipes available online, but avoid getting misled by the term “lacto-fermented vegetables,” which may appear in your search. The name might give you the impression that there is dairy involved, but there isn’t.
Garlic.
There are so many studies showing its beneficial effects of garlic in the body, and numerous studies explaining why the immune system is boosted by garlic. The sulfurous compounds that give garlic its strong flavor and smell give many of its immune-boosting effects.
Garlic is a common ingredient in so many recipes with which you are likely familiar. Adults can safely and beneficially consume 2 cloves each day, but there are supplements that can be taken daily in doses between 600 and 1,200 milligrams for those who dislike the taste or smell of garlic. However, some conditions like IBS or SIBO can be worsened by excessive garlic. If you have concerns over adding more garlic to your diet, be sure to discuss with an experienced functional medicine provider.
Keep calm and hydrate on
We are constantly reminded to drink plenty of water, but it’s common to fall short of daily water intake goals. In fact, there is an entire industry devoted to gadgets and applications that prompt you to drink water throughout the day (i.e. blinking lights you can add to your water bottle to remind you to drink about every 20 minutes). In addition to aiding in the removal of toxins from the body, drinking water (or other hydrating liquids) promotes optimal cell and organ function. The body will automatically go into survival mode if you’re dehydrated rather than trying to thrive.
The most typical recommendation for how much liquid you should consume each day is eight 8-ounce glasses, but need varies on many factors such as diuretic use and fluid loss such as with sweating. But not just water count towards hydration goals. Your daily hydration requirements can be met with coconut water, bone broth, sparkling water, or un-caffeinated tea.
Vitamins and Supplements
Vitamin C
Vitamin C is probably the most famous vitamin associated with immune support, and many people think of oranges first as the highest concentration. However, there is also a lot of vitamin C in red and yellow peppers, kale, kiwi, broccoli, brussels sprouts, and strawberries. Supplementing this vitamin is easy and safe, however those prone to heartburn may want to consider a buffered form of the oral supplement.
Vitamin D
According to data from the National Health and Nutrition Examination Survey (NHANES), nearly 42 percent of their sample size (of 4,495 people) were found to be vitamin D deficient. Other studies state a higher number than that, but the general consensus among researchers is that more people are lacking in vitamin D than in previous generations. Dosage varies by need, so be sure to ask your functional medicine provider to test your levels if they haven’t already, in order to prescribe you the appropriate amount for your current levels. Many natural health clinics offer vitamin D injections for those who are very deficient. Be sure to ask for an American compounded, preservative-free injection to avoid bad reactions.
Zinc
Based on decades of research, zinc is believed to play a vital role in immune health. According to researchers who conducted one such study, “Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells. ” It is generally recommended that you take it with food, because it tends to upset people’s stomachs. As such, it is common to see it added to liquids and lozenges to reduce symptoms. While you can find zinc supplements in extremely high doses, it is recommended to be cautious when taking too much without also taking a copper supplement. Be sure to check with your functional primary care physician if you’re concerned about zinc or copper deficiency.
Other supplements functional specialists recommend for immune support are
- Vitamin A
- B Vitamins
- Magnesium
- Echinacea
- Astragalus
- Ginger
- Oregano
- Probiotics
Of course, be sure to check with a qualified functional healthcare practitioner before starting a supplement regimen. They may have dosage recommendations based upon your unique health history and will check for interactions with any of your medications.
Exercise
As a general rule, the functional medicine community recommends at least 150 minutes of moderate aerobic activity per week. It is further recommended if able to hit the previous goal, to add strength training at least two times per week. Aiming for about 30 minutes of physical activity per day is a good starting point. Even if you can’t do a 30-minute block, breaking it up into three 10-minute chunks is still beneficial. Every little bit helps. Remember that you should always consult with your doctor about any kind of exercise regimen — especially if you’re just starting to exercise for the very first time.
Sleep
It may seem like an overused recommendation, but our bodies really need sleep for so many reasons. If you’re not getting enough sleep, your body cannot function the way it’s supposed to and you’ll be more susceptible to colds, flus, and any other little bug that is going around your workplace or your child’s school. One of the very best ways to naturally support your immune system is to get sufficient sleep. While the necessary amount may vary according to age and individual, the National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.
The Best Immune Support
When searching for the best way to support your own unique immune system, remember that every body is different. What helps one person may not necessarily do much for another person. Exercise and a healthy, balanced diet is typically the first line of defense, but while some people are able to let that slide, others need to adhere to a strict diet in order to stay healthy.
Vitamins and supplements can be good additions to a healthy lifestyle, and can help fill in the gaps where your particular medications or health concerns may be causing vitamin or mineral depletion. As always, be sure to discuss changes in activity level or diet with your doctor beforehand.
Our licensed naturopathic doctor and experienced functional medicine practitioner offers comprehensive functional medicine consultations in Meridian / Boise, Idaho. Free discovery calls are available!
