18th Nov 2021

How to boost your immune system naturally

The flu and cold season is here. But what can we do to stay healthy? Preventive medicine physician and wellness expert Sandra Darling, DO, shares her top tips for staying healthy.

                                                        

1. Drink plenty of fluids

Water is the best. Many of us have heard that we should drink eight, eight-ounce glasses of water per day. That can be hard to do. Instead, try drinking a glass of water when you wake up to start your day off right. Your body is dehydrated from sleeping, so this is a great way to remedy that immediately. Another tip: If you like warm drinks in the winter, try non-caffeinated teas, which you can include in your daily water tally.

2. Get a good night's sleep

Sleep is a regenerative process for your body. When you are sleep deprived your natural immune cells, or T cells, go down, and inflammatory cytokines (inflammation cells) go up. That means good sleep results in strengthening your immunity.

3. Eat a well-balanced diet

Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you're getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Minimize processed foods, sugar and beverages that have no nutrients, like pop.

Although it can be challenging to do all of these things on an ongoing basis, do as much as you can. Consistently taking good care of yourself is the best way to support your overall health and immunity.

Garlic: Most of the clinical studies done on garlic's potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons.

If you enjoy garlic, it doesn't hurt to include it in your meals and it is possible that some of the health benefits seen from the extracts also translate to culinary uses.

Mushrooms: may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects.

Carotenoids: such as beta-carotene are important antioxidants that aid in immune system function.3 Carotenoids are present in bright yellow, orange, and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green.

It’s important to get a variety of fruits and vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.

Add roasted red peppers to pasta, offer multi-colored peppers for dipping into hummus, roast winter squash with cinnamon, and ginger.

Nuts: These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc.

Berries: are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.

One cup of strawberries contains as much as 100 mg of Vitamin C, which is nearly as much as a cup of orange juice. Dark berries such as blueberries are especially high in bioflavonoids. For an optimal immune system boosting effect, eat a bowl of mixed berries, or vary which berries you choose from day to day, rather than eating just one type.

Fish: Omega 3 fatty acids and other healthy fats help increase the activity of white blood cells. There are a few different kinds of omega 3s. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Certain nuts and vegetable oils contain alpha-linolenic acid (ALA), which can only be acquired through foods. The body can convert ALA into EPA and DHA, but it's more efficient to consume them in your diet.

Omega 3s may also play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.

The best way to get the omega 3 fatty acids DHA and EPA is by eating fatty fish such as tuna, salmon, and mackerel. You can also get these omega 3s through krill oil capsules or algae supplements (which is a vegan source). Other sources of the omega 3 fatty acid ALA:Flax seeds, flax oil, chia seeds, hemp seeds, and walnuts.

Chocolate: Here’s some happy news for chocolate lovers everywhere: Some studies indicate that cocoa and extracts of cocoa might positively affect various aspects of the immune system as well as act as a powerful antioxidant. As long as you keep the sugar and fat to a minimum, unsweetened cocoa and cocoa powder may play a role in immune system health.

The studies on cocoa are often done on extracts, although they often extrapolate the amount of extract used to a correlating amount of cocoa. Recent studies have also looked at cocoa as a whole and even dark chocolate.

Studies have shown that regular consumption of cocoa/extracts may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

Yogurt: When choosing yogurt, go for the style you enjoy the most. It's important to choose a variety that uses live and active cultures. If you opt for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that's also loaded with calcium.

The beneficial live cultures in yogurt such as Lactobacillus acidophilus may help prevent colds and other infections or shorten their duration, although more research is needed.

Persimmons: Demonstrating good timing, these delicious fruits make their appearance right around cold and flu season. Persimmons are high in vitamins A and C, which are important for immune system function.

Just one medium persimmon has about half of the recommended daily allowance of vitamin A, which has been shown to play a key role in the regulation of immune cells.

Other great sources of vitamin A include: Pumpkins, sweet potatoes, butternut squash, spinach

Other great sources of vitamin C include: Strawberries, papaya, kiwi, cantaloupe, oranges

4. Stress less

Stress drains your ability to stay strong. If you have big or little stressors daily, your system is constantly pushed to overcome that stress. One way I de-stress is by giving myself time for "self-care." This means different things for different people, but essentially it's doing things that "refill your tank." I like to read a good book, get a massage or exercise. Even singing or prayer can lift me up.

5. Exercise regularly

We often think of exercise as a way to prevent chronic illnesses, such as heart disease and high blood pressure, or as a way to keep weight in control. But exercise also can contribute to general good health including a healthy immune system. Exercise can promote good blood circulation, which allows your cells and substances of the immune system to move through your body freely to do their job efficiently.

6. Eat foods with probiotics

The Food and Agriculture Organization of the United Nations defines probiotics as "live microorganisms, which, when administered in adequate amounts, confer a health benefit." Research shows that probiotics are some of the best foods to boost immunity. Include regularly eating fermented and cultured foods that contain probiotics (look for "live active cultures" on the label). 

Some foods that contain probiotics are:

  • unpasteurized sauerkraut and kimchi
  • cottage cheese, yogurt, kefir (a thick, creamy and drinkable yogurt), lassi (an Indian drink made from a yogurt or buttermilk base with water) and leban (a liquid or semisolid food made from curdled milk
  • tofu, miso, natto (fermented soybeans), shoyu or tamari (types of Japanese soy sauce) and tempeh (an Indonesian dish made from fermented soybeans)
  • kombucha (fermented, lightly sweetened black or green tea drink) and kvass (traditional Slavic and Baltic fermented beverage commonly made from rye bread)

7. Herbs that can strengthen your Immune System

Sometimes, you need extra support, and that's where certain vitamins, supplements, tinctures, teas, etc. can come in handy. A lot of these products contain specific herbs that have been used for centuries for immune and health support.

We asked the experts for some tips and recommendations. When sourcing herbs, you want to look for quality above all. Before adding any herb to your routine, you'll want to make sure it will work with your lifestyle, including the types of medications you're taking, because some herbs can have contraindications.

Aloe vera: improves digestion, strengthens the immune system, delays the aging process, alleviates menstrual problems, reduces arthritis pain, heals wounds, cures nausea, eliminates ulcers, lowers blood sugar levels, reduces oxidative stress, inhibits cancerous growth, treats the side effects of radiotherapy treatment, promotes hair growth, and soothes acid reflux symptoms. Aloe vera is rich in vitamins B12, B1, B2, B6, A, E, and C, niacin, and folic acid. These vitamins are vital for proper bodily function.

Asian Ginseng: is a great immune booster that also supports endurance and strength and boosts mental capacity and alertness.

Astaxanthin: is a powerful antioxidant that protects against free radicals and has amazing skin benefits, such as promoting moisture and elasticity and fighting UV damage. Astaxanthin algae is well known for its use as a dietary supplement, as the antioxidant activity and cellular protection can also be beneficial for one's vision and in cases of cardiovascular, immune, inflammatory, and neurodegenerative diseases and even for antitumor therapies and prevention.

Astragalus: It fortifies the lungs, strengthens immunity, and indirectly protects against external pathogenic factors," Dan says. "It increases the number of active immune cells as well as their activity. However, it primarily acts to fortify the already existing immune system and not to attack the pathogenic agents. Therefore, it should only be taken while healthy and not during a cold or flu.

Basil: has a rich antioxidant profile, is packed with vitamins, and has been shown to have numerous health benefits, including immunity enhancement, anti-aging properties, antibacterial properties, antitumor and antidiabetic uses, and so much more. My favorite way to consume basil is raw on top of salads or dishes.

Chamomile: is rich in antioxidants that strengthen the immune system and protect the skin from free radical damage. It can be applied topically or ingested as a tea.

Cleavers: support the immune and lymphatic system as well as liver and kidney function.

Cordyceps: (dong chong xia cao) tonifies the kidneys and adrenals and improves overall bodily constitution. Cordyceps has marked immunomodulatory functions while enhancing overall immunity by increasing lymphocytes and natural killer cells.

Echinacea: is a flowering plant native to North America that has been used in healing by indigenous people for centuries. "Research supports its therapeutic benefits, demonstrating that echinacea has anti-inflammatory, antimicrobial, and pain-relieving properties and is also one of the top herbs for immune support. I love using dried echinacea in my evening tea.

Goldenseal: This plant is native to North America and is commonly used as a cold and flu remedy. It also has many other therapeutic uses. The active compound of goldenseal is berberine, which research has shown to protect against microbes and inflammation, decrease blood sugar, and protect components of the nervous, cardiovascular, and gastrointestinal systems. I usually take goldenseal in a high-quality capsule form.

Kakadu plum: is said to have the highest concentration of vitamin C of any edible plant. Vitamin C is one nutrient that is essential to the immune system. It's also a source of minerals, ellagic acid, and antioxidant-rich polyphenols.

Neem: Native to India and Africa, neem is used in Ayurvedic medicine. It isn't just a folk remedy. There is evidence that neem can protect against microbes, malaria, bacterial viruses, and insects.

Olive leaf extract: is derived from the ground leaves of the olive plant and has been proven to have tremendous protective benefits. Olive leaf extract has been shown to be a robust source of antioxidants, support heart health, protect the body from free radicals, and support the body's immune function.

Oregano: It's a common ingredient in dishes, but it also has some therapeutic uses. Its evidence-backed benefits include having antimicrobial, antiviral, antifungal, antioxidant, anti-inflammatory, antidiabetic, and cancer-suppressing properties.

Peppermint: in oil or whole-leaf form—has been shown to support digestive function, which can be helpful for fighting off sickness. Enjoy fresh peppermint as a tea or nibble on the raw leaves.

Rooibos: teas contain antioxidants and nutrients such as iron, calcium, vitamin D, potassium, copper, manganese, zinc, magnesium, and alpha hydroxy acid.

Rosemary's: ability to increase circulation, to decrease cortisol levels, and to generally act as a stimulant to the body allows it to provide a boost to the immune system and, thus, help the body fight off diseases caused by free radicals.

Sage: has been used for digestive problems, respiratory issues, and many other diseases. "Research has shown that sage has antibacterial, antioxidant, anti-inflammatory, free radical–scavenging, and antitumor activities, protecting the body from a slew of illness-causing conditions.

Thyme: isn't just for making dishes taste better—it's also got health benefits. Research has shown thyme to be a truly incredible herb. It supports the respiratory, nervous, cardiovascular, and immune systems; protects against carcinogens, inflammation, and free radicals; and tastes delicious!

CBD: oil has been shown to bolster a weakened immune system so that it can adequately defend the body and prevent infection.

CBD plays an integral role in managing autoimmune diseases, such as rheumatoid arthritis, multiple sclerosis (MS), HIV/AIDS, and Parkinson’s disease. Autoimmune diseases are characterized by an immune system overreacting to non-threatening internal events, leading it to attack healthy cells in the body;

Research has demonstrated that cannabinoids, similar to cannabidiol, can interfere with the release of cytokine. Cytokines are proteins involved in acute and chronic inflammation.

Data from a review published in Cannabis and Cannabinoid Research in 2020 overwhelmingly support the concept that CBD is immunosuppressive (suppresses immune response).

Cannabis is known to be immune-modulating, which means it can bring an over- or under-reacting immune system back into balance. 

8. Don't forget the basics

Wash your hands for 20 seconds, don’t touch your face and take social distancing seriously. If you only do these three things, you’ll be well on your way to staying healthy.

Do yourself a favor. Think for yourself. Be your own person. Question everything. Stand for principle. Champion individual liberty and self-ownership where you can. Develop a strong moral code. Be kind to others. Do no harm, unless that harm is warranted. Pretty obvious stuff...but people who hold these things in their hearts seem to be disappearing from the earth at an accelerated rate. Stay safe, my friends. Thanks for being here.

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