How To Boost Your Immune System
I’m crazy passionate about helping people find natural ways to support their bodies at all times of the year, but particularly during the colder months when we are more prone to illness. The days are colder, darker and we have less access to the sun and immune boosting vitamin D as we escape the elements by being indoors more.
We tend to be in closer proximity to others as a result and this increases chances of transmission of microbes.
A gentle reminder that our exposure to microbes is a crucial part of a symbiotic relationship and they are not to be feared - our bodies serve us well by handling these daily exposures to trillions of viruses and bacteria.
When I first wrote this piece it was for my old blog, Nourish Daily. I was pregnant with my youngest and was posing the question as to why there is very little to no discussion about strategies to help us strengthen our immune systems during winter, instead of the mainstream message to use cold/flu medications or antibiotics and all sorts of other products that interfere with our body’s ability to self regulate and heal.
Especially when pregnant.
Strengthening our body’s natural ability to heal and fight a virus, infection or disease deserves to be our top priority. We are not deficient in pharmaceuticals. We are often deficient in certain nutrients.
Yet we live in a world where this is not the standard response, or message. We have been conditioned to think of reclaiming our health by outsourcing it to a doctor (sometimes this IS necessary, don’t get me wrong), or over the counter medications.remedies. When in fact the majority of complaints can be dealt with in the home and naturally, sans side effects.
So how do we find ways to support the body to function optimally?
They say prevention is better than cure.
I wholeheartedly agree. A robust immune system will not only help prevent and minimise infection, but also help to recover a lot quicker when you do get knocked down! This has certainly been my experience.
I am proud to say I haven’t had the flu in over 10 years!! I am not saying this to brag but rather to show you what’s possible. How much more productive can we be when we’re not fighting off illness every few months?!
My priority is boosting the body with nutrient dense foods and natural remedies all year ‘round but upping the anti with the below strategies when we need to.
I firmly believe taking this approach will not only help you feel stronger, but save you money on all those doctor’s visits and (generally) unnecessary medication AND get you off the merry-go-round of being sick and then well and then sick again…
This list is not exhaustive and I could probably write a thesis on this but anyway ;) read on…
MY TOP 6 TIPS TO BOOST IMMUNITY
1. Get your zzz’s
Good quality, restorative sleep cannot be understated. It’s not only important for our state of mind, it is crucial for the functioning and repair of our cells and you guessed it, our immune system. But you know this. I know this. It’s information that is acknowledged culturally, yet so many of us still suffer from poor sleep. Something to be said about our modern lifestyles…
Research has shown that if you are in bed before 10pm and get 7-8hrs sleep you will be sufficiently rested compared to if you went to bed at 12pm and woke at 8am. This is due to our inbuilt body clocks known as our circadian rhythm which is responsible for managing the beautiful sleep/healing hormone melatonin. To ensure this process is optimised limit screen time at least an hour away from bed as the blue light from devices has been shown to disrupt melatonin production. Or invest in some blue blocking glasses like my faves Swannies (for night) and Baxter Blue (for day) if you absolutely cannot avoid screens (perhaps for work reasons).
2. Increase Vitamin C
This won’t come as a surprise as it’s the vitamin most often recommended for the prevention and severity of colds and flus. However may I petition that the touted ascorbic acid isolate of vitamin C, which is often synthetically derived, does not compare to the complex array of essential vitamins and minerals found in whole foods that assist in absorption and are more bioavailable. These include berries, kiwi fruit, oranges and superfoods like gubinge, or my fave, camu camu (which has 460 times more vit C than oranges)!
Liposomal C is also a go-to when we are sick which is a substitute for regular vitamin C tablets which can be hard for the body to absorb and use. Liposomal C is more readily available to the cells that need it, so if you don’t have this in your medicine cabinet (fridge!) I highly recommend getting some. I love and use this one.
3. Look after your gut health
Research on the importance of gut health and maintaining a diverse species of bacteria in our gut (aka the microbiome) is in its infancy but is loud and clear about the effects it has on our overall health. Your gut health is the epicentre! Evidence suggests that up to 70% of our immune cells are found in the gastrointestinal (GI) tract and that an overgrowth or imbalance of this bacteria can lead to ill health.
For this reason, taking good care of our gut flora can no longer be ignored. I strongly recommend looking into fermented foods if you haven’t already. The diversity is much much greater than what you could find in a bottle! And this is key. Dr. Campbell-McBride, founder of the GAPS protocol states the bacteria that protect the gut wall “produce antibiotic-like substances, anti-fungal volatiles, anti-viral substances, including interferon, lizocym and surfactins, that dissolve membranes and viruses and bacteria; they engage the immune system to respond appropriately to invaders” as well as reduce the pH near the surface of the lining to create an uncomfortable, acidic environment for pathogens.
Consuming prebiotics which feed the probiotics are also important in strengthening the gut microbiome. Whole foods that are a great source of prebiotics include, garlic (also acts as a great antimicrobial for when you are hit with a bug), fermented foods, asparagus, onions, leeks, dandelion greens, organic raw honey, psyllium husks and hemp seeds.
4. Add bone broth/meat stocks to your diet
Whilst it might be all the rage right now, high quality bone broths are proven to be the best medicine for soothing and repairing any damage to our gut lining. There’s a reason chicken and vegetable soups were a traditional remedy to combat the flu! Choose broths that are made from free range organic or biodynamic farms, and preferably grass fed and finished meats. Or better yet make it yourself! The gelatin is healing to the gut and they are a rich source of easily absorbed vitamins and minerals to boost the immune system. Meat stocks are also incredible, especially if you have pre-existing gut issues - they are cooked over a shorter time period with meat still on the bone (with marrow, joints, cartilage being a big plus). This means more healing amino acids from the bone, meat, connective tissue, and marrow! And the shorter cooking time protects the integrity of those amino acids.
5. Check your Zinc
Another critical nutrient when it comes to your overall health and wellbeing is zinc. So many of us are lacking in this essential mineral thanks to our modern (stressful, busy) lifestyles and generally poor quality diets. Zinc is one of the essential minerals we need to have in small doses every day if we want to maintain optimal health and reduce the recurrence of infections (amongst many other things!). Just like essential fatty acids, it’s essential in that we must get it from our diet. Our body can’t just make it on its own.
According to researchers at the University of California;
Zinc plays an essential role in numerous biochemical pathways. Zinc deficiency affects many organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems. This article aims to discuss zinc metabolism and highlights a few of the diseases associated with zinc deficiency.
If you are getting frequent colds throughout the year, have inadequate gut function (SIBO, dysbiosis or leaky gut), aren’t eating enough good quality animal products (grass fed, free range, organic is going to give you the most bang for your buck), pregnant/breastfeeding, and/or taking the pill, then its possible you may need to increase your levels of zinc. But rather than just guess, it’s always better to get a blood test and check what your individual levels are first (before taking any supplements especially).
A great place to start though, is to incorporate more of these foods which are rich in zinc; oysters, lamb, grass fed beef, chickpeas, and pumpkin seeds (pepitas).
This is go-to zinc supplement when I have an infection and need a boost.
6. Essential Oils
I love empowering myself with the daily use of essential oils to keep me feeling vibrant and energetic. Not only physically but emotionally too. Nature provides us with an array of amazing compounds that when used correctly can support our body’s natural healing mechanisms. Note that quality of product here is crucial. Be sure to do your research and purchase only 100% pure essential oils as there are plenty of sub standard oils on the market containing fillers and impurities.
Used for thousands of years for a variety of ailments, essential oils can be used to fight infection, ease pain and reduce inflammation. My favourites that now form part of my ‘medicine cabinet’ include;
Oregano – nature’s antibiotic
Lemon – detoxifying and deodorising, clearing the air of any nasties
Tea Tree – antibacterial, cleansing
Eucalyptus – supports the respiratory system
Thyme - powerful antioxidant, kills infections
Reach out to me on Instagram or contact me here if you would like some further guidance as this is one of my specialities! Otherwise you can read more here.
Food as medicine…
Ok it would be remiss of me not to mention the power of nutrient dense foods and the important role they play in maintaining a robust immune system. So here’s a bonus tip!
Eating a variety of colourful vegetables (as many as you can) each day will not only sustain critical functions but is also crucial for great cellular health and thus your immune response. The best way to approach this is to think about eating a rainbow. Including as many different coloured, seasonal and local veggies on your plate at each meal, cooked or raw (or both!) will help supply your body with a wonderful range of antioxidants, phytonutrients, minerals and key vitamins which help to fight off a cold and help you recover much faster. When you’re sick, adding them to soups can do wonders.
I hope this has been helpful to get you on your way to making some better choices.
Stay well lovely!
Sarah xx
Resources
Repeated flu shots may blunt effectiveness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4387051/
A Review of the Advancements in Probiotic Delivery: Conventional vs. Non-conventional Formulations for Intestinal Flora Supplementation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3909163/