How to Boost Your Immune System Naturally
It’s winter, which means it’s cold and flu season. It seems like there's A LOT going around right now, so here are 3 useful tips to help you kick that cold or flu faster!
1.Nutrition & Hydration
When you’re sick, the last thing you want to think about is “eating healthier,” But if you’re trying to avoid sickness this winter, or kick a virus you have right now, you have to give your body some support. Nutrients are the foundation for you to feel well (and STAY WELL) each day!
Macronutrients: Emphasize healthy proteins, fats, and complex carbs (veggies, whole grains, fruit, etc.) especially as you recover. If you’re sick, opt for a hearty homemade soup rather than mac & cheese.
Micronutrients: vitamins and minerals. Vitamins C & D, as well as minerals like zinc are especially effective at giving our immune system a boost. Make sure you’re eating plenty of whole foods, which are more nutrient-dense.
Additionally, staying hydrated is very important. Even if you normally stay well hydrated, when you’re feeling gross or if you have a sore throat, it can be a struggle to get enough fluids. Staying hydrated prevents electrolyte depletion and ensures your immune cells can do their job. Water is also critical for transporting nutrients throughout the body, which aids healing. Smart hydration choices I’d recommend:
“Wellness shots” - these are incredibly concentrated juice shots with immune boosters like ginger and turmeric.
If you have a sore throat or cough that is waking you up at night, I’d also recommend throat coat by Herbal Medicinals. Herbal Medicinals has many great teas that pack a punch against sickness, with ingredients such as echinacea, elderberry, and ginger. Drinking multiple cups of tea throughout the day helps you stay hydrated and support your immune system at the same time.
2. Targeted Supplementation
As preventative care during the winter, or when you start to feel under the weather, certain supplements may help you kick sickness to the curb.
Herbs:
NAC - especially great for Covid, or a lingering cough. Helps break down mucus in the respiratory system and increases glutathione (antioxidant). Increases T-cell and macrophage activity (immune cells which fight infection).
Echinacea - strong immune system booster (not recommended for individuals with autoimmune disorders). Increases white blood cell activity and immune protein activity. May help shorten sickness duration.
Elderberry - has antiviral properties, which are especially useful against influenza. Blocks viruses from entering cells.
Vitamins/Minerals:
Zinc - good for colds, flu, Covid. Inhibits virus, shortening duration of infection. Promotes development and function of immune cells. Works with Vitamin C for increased effectiveness.
Vitamin C - boosts immune activity, reduces fatigue during illness, and enhances the effectiveness of other vitamins/minerals.
Vitamin D - antiviral and antimicrobial effects, shorten duration of sickness, and prevents severe symptoms. Good for preventative care as well as for during illness.
*Consult your doctor before starting any supplement. Some of the supplements are contraindicated in individuals with certain conditions.
**Do NOT purchase supplements from Walmart, Amazon, etc. Please only purchase from sources and brands that have more rigorous quality control and are trusted by professionals.
3. Rest, rest, rest!
Sleep is critical for your body’s immune response and ability to recover. Studies have shown that cytokine production increases when you sleep. Cytokines are like the captain over all your immune cells. They give orders to your immune system to tackle inflammation and infection. Try to get 9-10 hours of sleep when you’re sick, and take it easy during the day. Rest rest rest!
And that’s it! This winter, please take care of yourself by eating nutrient-rich foods, staying hydrated, supporting your body with smart supplementation, and getting plenty of sleep. All of these thins will help your immune system do its job so you can kick that cold or flu FAST.
References
Natural Ingredients to Improve Immunity - PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC10143734/
Medicinal Herbs: Promising Immunomodulators for the Treatment of Infectious Diseases - PMC
N-Acetylcysteine and Its Immunomodulatory Properties in Humans and Domesticated Animals - PMC
Dietary Supplements for Immune Function and Infectious Diseases - Health Professional Fact Sheet
Sleep and immune function - PMC
Disclaimer: all information provided is educational in nature, and should not be considered medical advice. Nothing shared in this blog is intended to substitute for the advice, treatment or diagnosis of a qualified licensed physician.
