Strategies to Boost Your Immunity

Strategies to boost your immunity as the seasons change can be simple.  There are simple naturopathic and nutritional strategies you can take to boost your immunity before coming down with a cold, cough or another respiratory illness.  These strategies also support overall  immunity when you start to experience any sign of infection. A lowered immune system leaves us more susceptible to a viral attack, which can in some cases lead to bacterial overload. The immune system is made up of cells that identify pathogens in the body and then activate other cells to fight these pathogens as well as cleaning up any post infection cellular damage – this is our Innate Immune System.

What You Can Do:

As soon as you start to feel unwell increase your levels of Vitamin C. This can be done through diet with foods such as berries,  citrus fruits, chillis, red capsicum, beetroots and carrots (to name a few), or through supplementation and a Vitamin C flush is very effective.  (Contact Marianne to find out more about a Vitamin C flush).

Get out in the sun for 15 minutes a day for your Vitamin D shot!  Vitamin D is is anti-viral vital for the immune system as it regulates both our innate and adaptive immunity.  Foods containing Vitamin D are cod liver oil, salmon and mushrooms.

Drink lemon, fresh ginger and honey tea.  Lemon is a food high in Vitamin C, bioflavonoids and is also alkalising – all of which increase immunity. Fresh ginger breaks down mucous and honey is antibacterial and can soothe a sore throat. To prepare: cut up some fresh ginger and place in a cup or teapot. Cover with boiling water and include juice of half a lemon. When it cools slightly add a teaspoon of raw honey and let it infuse for five minutes before drinking.

Rest and sleep as much as you can if you feel unwell – it  allows your body to fight the infection.

Destress! – stress  is one of the worst enemies of the immune system as it creates inflammation in the body and suppresses lymphocyte function.  If the body works to relieve inflammation, it leaves the immune system weakened and vulnerable to pathogens.

Use a nasal spray – viruses can replicate in the nasal mucosa within 48 hours.  Using a nasal spray ensures antiviral support for the nasal passages.

Breathe deeply – one of the best ways to reduce stress as well as detox.  Studies have shown that deep rhythmic breathing stimulates the circulation on lymph throughout the body, improving the body’s detoxification ability.

Stay well hydrated by drinking water and/or herbal teas.  For example, elderflower tea will help to break down excess mucous and ginger helps the body to fight infection.

Take herbs.  There are many herbs that are antiviral and have traditionally be used to support a balanced immune system (immune modulating).  These include  Astragalaus, Echinacea, Pelagonium, Baical Skullcap and Andrographis.

Echinacea-  in particular is a herb most of us are familiar with and can be taken as a supplement or herbal tea.  A common mistake that is made when supplementing with Echinacea is to start taking it at the first sign of infection.  it needs to be used prior to infection to be effective and can be used throughout the colder months as an infection preventative.  However, many supplements do not contain the active constituents of Echinacea and you need to find a product that contains the root, not just the aerial parts of this herb.

**Note: High doses of herbs are effective when used acutely but you need to make sure they are not contraindicated with any medications you are taking.  It is best to speak to a trained herbalist to find those herbs which will best suit your current health needs.

Eat immune boosting foods.  See below – and avoid processed foods especially sugar  – one of the main enemies of  the immune system.

Support your gut health.  Did you know that 70- 80% of your immune receptors are located in the gut?  Therefore it is important to keep the gut healthy by ensuring we populate our guts with beneficial bacteria.  The growth of these is encouraged by pre and probiotics.

Gut Friendly Foods.  As well as taking supplements we can also eat fermented foods such as kefir, plain yoghurt, tempeh, natto, sauerkraut and kimchi and  drinking kombucha.  These contain good bacteria which support gut health by maintaining the balance of good bacteria (over harmful bacteria), they improve the pH of the digestive system and create a more alkaline environment that is less favourable to harmful bacteria. Prebiotics encourage the growth of these beneficial bacteria.

7  of the Best Immune Boosting Foods:

One of the easiest ways we can support our immunity  is to choose those foods which are full of nutrients and will help to ward off the myriad of germs that we are exposed to throughout each day.

The following six foods can be included in our diet as ‘must haves’ in the fight against infection:

Oats – are full of beta-glucan which activates immune cells and are  a source of zinc which supports immune function. Why not start the day with a bowl of homemade porridge or Bircher Muesli?  **Tip:  Make it with almond or rice milk and leave out the dairy.

Mushrooms – particularly Reishi and Shitake – have antibiotic properties which help build our defence against bacteria, as well as viruses. Not only will they help us fight the flu, but will relieve the symptoms. Versatile mushrooms can be included in soups, stews and stir fries or cut up into salads.

Slow Cooked Dishes – one pot wonders cooked slowly are full of nutrients, healing protein and are easy to digest.  This means the body receives full nourishment from them.  Think tagines, curries, soups, stews etc.

Pumpkin Seeds – also packed with zinc preventing bacterial and viral growth therefore directly helping us to fight colds and flus. **Tip:  These delicious little seeds can be sprinkled on your breakfast cereal or over salads or try a delicious Pumpkin Seed Dip.

Kale/Cavalo Nero – a rich source of antioxidants such as Vitamin C and beta-carotene. Vitamin C helps fight infection at a cellular level. Beta-carotene converts to Vitamin A in the body and increases the production of white blood cells which keeps the mucous membrane in the respiratory tract healthy. **Tip:  Kale is better absorbed together with dietary fats so why not slice this thinly into your salads, put it in soups or include kale in a delicious frittata.

Turmeric – fresh or dried is highly anti-inflammatory which boosts the body’s ability to resist illness, and helped by its high levels of antioxidants. Like kale, uptake of turmeric is improved in the presence of dietary fats – just put a couple of teaspoons of dried powder or grate some fresh into your stews, stirfries and curries.

Garlic – contains allicin, ajoene and thiosulfinates, three powerful compounds with antibacterial, antiviral and antifungal properties. This can be eaten raw for a potent effect or used in salad dressings and cooking.

Should you want to know more about herbs and supplements that will boost your immunity, nutritional guidelines for good immunity, ways in which you can reduce stress, or need a herbal tonic for colds, coughs or other respiratory infections, I am always happy to answer your questions.  Call me on 0417875718.